Polycystic Ovarian Syndrome PCOS is a genetic, hormonal, metabolic and reproductive disorder that affects women and girls. It is a leading cause of obesity, type 2 diabetes, cardiovascular disease and endometrial cancer in women and girls.
Every September, PCOS Awareness Month is held to raise awareness and educate the masses, women, girls and health professionals about the serious disease. The month is dedicated to helping improve the lives of those affected and preventing diseases such as diabetes, cardiovascular disease, non-alcoholic fatty liver disease and cancer. For inexperienced people, PCOD is a disease caused by a hormonal imbalance while polycystic ovary syndrome is a problem with the endocrine system.
We’ll tell you what to eat and what to avoid if you’re struggling with PCOS.
How does food affect hormones in PCOS?
PCOS is a hormone problem, involving reproductive hormones such as androgens and endocrine hormone – insulin. High levels of the hormone androgen can lead to excess facial and body hair. This is called hirsutism. Too much insulin (hyperinsulinemia) also causes the body to make too much of the male hormone androgen.
Specifically, from the nutritional aspect, when we talk about polycystic ovaries, ie PCOS, the fundamental imbalance is insulin resistance, which has a direct impact on the food. “The cells become resistant to the action of insulin (insulin resistance) and the blood sugar level can rise. This causes the body to make more insulin to try to lower blood sugar, leading to hyperinsulinemia. Therefore, people who are insulin resistant should make sure their diet is well monitored. In such a case, carbohydrate and sugar intake should be less, which will help correct insulin resistance and insulin sensitivity,” said Ritika Samaddar, Regional Head, Dietetics, Max Healthcare, Delhi.
Food intake (particularly refined carbohydrates) has a direct impact on some hormones such as insulin, GIP and GLP-1. “GIP and GLP-1, secreted from the gut with ingestion of some foods, stimulate insulin secretion by the pancreas. Hyperinsulinemia can trigger an excessive production of androgens in the ovaries, leading to PCOS,” said Sheela Krishnaswamy, nutrition and wellness consultant.
What foods should you include and what should you avoid in PCOS?
First, everyone with PCOS should maintain their weight well, keep BMI between 21-23 kg/m2, which means that everyone who is overweight should follow a diet that allows weight reduction, otherwise it will further worsen insulin resistance.
Diet Recommended:
- Increase fiber intake such as many fruits and vegetables, whole grains, millet
- Replace refined carbohydrates with complex carbohydrates
- Increase intake of healthy proteins such as eggs, dals, nuts, soybeans, non-vegetarian etc
- Say NO to sugar, maida, bread, cookies, refined and processed carbohydrates.
- Add plenty of nuts, such as almonds and seeds, as it helps to correct the hormonal imbalance and improve insulin sensitivity.
Snacking in PCOS
If we’re talking specifically about PCOS, usually where young girls or ladies go wrong is snacking. “When snacking, they all reach for junk snacks like cookies or bhujia or bread. Look for healthy snack options that are high in fiber and/or protein. In addition to snacking on fruits and vegetables, a mid-morning or evening snack should be a handful of almonds, as almonds are believed to be beneficial for insulin sensitivity,” Samaddar adds. and protein content can help with insulin sensitivity and reduce insulin resistance, so you can have a handful of almonds or makhanas as they are a healthy snack and make it more interesting by adding chopped vegetables like onions, tomatoes, peppers, etc. and it in the form of chaat.
“A handful of almonds in between meals can help prevent hunger, as they can have satiating properties that encourage feelings of fullness. You can flavor almonds quickly and easily, and they go well with almost any Indian masala or spice,” Krishnaswamy says. .
Stay away from sweet products such as candies, cakes, pastries, juices, sweetened drinks, chocolates, popsicles, maida snacks, fried snacks and bakery products.
Self-love in PCOS
If people with PCOS live a healthy lifestyle, manage their diet efficiently, and exercise regularly, they can manage PCOS very well for the rest of their lives. “Exercise becomes an integral part because when one is exercising, insulin sensitivity improves. The only way to ensure that a person can help themselves to reduce such symptoms is to lead a very healthy and sustainable lifestyle, which can be followed for the rest of their life,” says Samaddar.
Decreased self-confidence needs emotional and psychological support with the help of experts in the field. “Engaging in hobbies, being at one with nature, deep breathing, meditation, and other activities that help divert attention from the physiological problem can help improve mood and self-esteem,” Krishnaswamy noted.
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