PCOS: 5 Diet And Lifestyle Tips To Regulate Your Hormones
In this modern world, people need everything “instant”. It is preferred to get your food delivered to your doorstep rather than taking time out of your busy schedule to prepare one meal. Utterly busy and stressful schedule, lacking time for oneself, and inappropriate food habit makes the body dysfunctional. At that moment hormonal imbalance comes into action. Somewhere in the age of teens, from early 20s to mid-30s, we are introduced to hormonal imbalance and other existing issue that comes with it.
Polycystic ovary syndrome, or PCOS, is typically a hormonal imbalance that occurs in women’s bodies at their reproductive age. Polycystic ovary syndrome aka PCOS causes changes in the menstrual cycle, it is also responsible for the growth of excess facial and body hair and acne, abnormal growths in the ovaries, and infertility. People with PCOS have multiple cysts in their ovaries, which is caused by the overproduction of androgen hormone. PCOS may lead to infertility if left unmanaged. PCOS can also lead to other serious health ailments, like diabetes, chronic depression and anxiety, cardiovascular problems, and a higher risk of endometrial cancer.
The Most Common Signs And Symptoms Of PCOS Include:
• Irregular Menstrual Cycle: Abnormal menstruation involves missing periods or not having periods at all. On the other hand, it may also involve heavy blood flow during periods or having periods as frequent as twice or thrice a month.
• Obesity: People usually struggle or it sometimes gets troublesome to maintain a healthy body weight, which ultimately results in obesity. Between 40% to 80% of people who are having PCOS have obesity.
• Infertility: Nowadays PCOS is the most common cause of infertility in people. Delayed menstrual cycle or missing periods results in not ovulating regularly or frequently for which people are not being able to conceive.
• Cysts: Many people with PCOS have ovaries that appear larger than it is supposed to be or with many follicles (egg sac cysts).
• Acne: PCOS results in the production of acne or pimple, especially on the back, chest, and face. The problem of getting acne may continue past the teenage years and might seem difficult to treat or get rid of it completely.
• Thinning Of Hair: PCOS shows signs of premature baldness, reducing hairline or people might notice some bald patches on their head.
• Abnormal Hair Growth: You may notice increased facial hair growth or excessive hair on the arms, chest, and abdomen (hirsutism).
• Darkening Of The Skin: It is observed that people get patches of dark skin in certain parts of the body, especially in the folds of the neck, armpits, under the breasts, and groin (between the legs). There is a specific term for that condition, known as acanthosis nigricans.
There is no standard diet for polycystic ovary syndrome (PCOS). Regardless some approaches might help in the management of symptoms. So many people out there having PCOS found that they can reverse this condition by making changes in their diet. These small changes include having more high-fiber foods and lean protein in the diet and cutting down on sugary foods and refined carbohydrates.
1. Fiber-Rich Foods:
For people with PCOS, a diet consisting of fiber-rich food helps in the reduction of insulin levels, and overall body weight, and also helps to get rid of that excess body fat. As fiber plays a vital role in keeping your stomach full after a meal, so automatically high-fiber diet promotes weight loss in people with PCOS.
2. Reduction In Carb Intake:
Lessening your consumption of carb may help manage PCOS as carbs’ has a role to play in the regulation of insulin levels. Insulin is essential for the regulation of blood sugar levels and to store energy in your body. Low glycemic diet advantages people suffering from PCOS. The glycemic index is a measurement of how rapidly a particular food raises blood sugar. According to an analysis that happened back in 2021, low glycemic diets help to reduce insulin resistance, fasting insulin levels, and belly fat in people with PCOS in a more efficient way than high glycemic diets.
3. Include An Ample Amount Of Protein In Your Diet:
Protein helps in stabilizing blood sugar and increases feelings of fullness after a meal. This too might support weight loss by decreasing cravings, which helps you burn more calories and controls hormone that makes you feel hungry.
4. Cut Down On Foods Having Added Sugar And Processed Food Items:’
Processed foods and added sugars give rise to blood sugar levels and boost the risk of insulin resistance, which is directly linked with weight gain or obesity. A study shows that women having PCOS experience larger spikes in insulin and blood sugar levels after consuming the same amount of sugar as women without PCOS does. Likewise, professionals recommend that it will be very helpful for women with PCOS to manage symptoms and maintain a healthy body weight just by limiting their added sugar intake and refined carbs.
5. Take Good Care Of Your Mental Health:
Stress upsurges levels of cortisol. Cortisol is a hormone that is produced by adrenal glands. Increased cortisol levels are interconnected with gaining overall body weight. Chronic stress also gives rise to the risk of gaining belly fat. In turn, belly fat boosts inflammation, which triggers your body to make more cortisol, creating a vicious cycle. Focus on stress management practices to lower cortisol levels. Many research studies come up with the idea of doing yoga regularly meditating, and spending time in nature might help in lowering cortisol levels.
Fruits That Are Great For PCOS:
Apple– Apples are mouthwatering and are also considered a healthy food option for women having PCOS. Apples don’t just taste good but also have some very nutritious properties in it. It has a low glycemic index (GI) which results in a reduction of insulin resistance. One medium apple contains around 5 grams of fiber and 80 calories.
Papaya– Papaya is regarded as the best food option which initiates the period and controls the menstrual cycle. It comprises Vitamin A, B-1, B-6, folic acid, potassium, and calcium. Papaya also improves digestion and increases metabolism. Papayas contain carotene, a chemical that generates the menstrual cycle naturally and hence consuming lots of papayas can regulate your period cycle.
Orange– An orange has high Vitamin C content present in it. Oranges heighten the blood sugar level in the body comparatively at a very lower rate, as citrus fruits contain a very low glycemic index. It also has many antioxidants and fibers present in it which promotes anti-inflammation and weight loss. Pectin found in oranges lowers the symptoms of PCOS.
Cherry– Cherry has a disease-fighting antioxidant present in it which is known as a Superfruit. Cherry is a tasty fruit that carries useful nutrients and vitamins for people who are living with PCOS. Cherry is very much rich in fiber, potassium, and antioxidants. This thing makes a great support for the adrenal system. Keeping cherries in your diet might help you alleviate your PCOS system by diminishing your blood pressure and blood sugar level. It helps in the regulation of your menstrual cycle and also helps in reducing male hormones.
Pomegranate– Pomegranate contains folate, magnesium, potassium, and calcium which helps your body to get through PCOS. It is full of antioxidants and it also has many health benefits. Having pomegranate juice on an empty stomach every morning is very much beneficial for people who are having PCOS. It is a proven traditional remedy to beat hormonal imbalances.
Risk Factors Of PCOS
Several risk factor comes with PCOS and upsurges the chances of having health issues later on in life. Some of the major risk factors have been listed below:
Infertility– PCOS causes infertility in women as people tend to not ovulate naturally and don’t release the eggs that need to be fertilized. This is typically a syndrome where women are found incapable of getting pregnant.
Mood Swings And Depression- Symptoms of PCOS affect your confidence level, and you might experience very low self-esteem. You feel depressed and might get episodes of mood swings oftentimes
Type 2 Diabetes- Blood sugar level rises very much higher which causes type 2 diabetes.
Metabolic Syndrome- Metabolic syndrome makes a person prone to the risk of getting heart attack and stroke. Several women experience weight gain, PCOS and weight gain together affect the human body in many ways which comprise including a rise in blood sugar levels and cholesterol levels.
Sleep Apnea- Sleep apnea is a condition where people face interruptions in their breathing patterns while asleep.
Presently there’s no cure for PCOS. No medications or treatments have been found yet to completely get rid of this health condition. However, some sort of diet and remedy can help manage glucose levels, body weight, and complications. Switching to healthy eating habits like lean proteins, plenty of fresh fruits and vegetables whole grains healthy fats might help lessen the risk of PCOS or manage its symptoms. Meanwhile, it is best to avoid highly processed foods and those containing high levels of fat, added sugar, and salt.
Disclaimer: This site does not provide any kind of medical or legal advice. It is exclusively for information purposes only. The aforementioned information on this site is not intended to be a substitute for medical diagnosis, or treatment. It is recommended to take the advice of a qualified healthcare professional if you are experiencing any issues related to your health.