How to manage PCOS with diet and lifestyle

16 Mar How to manage PCOS with diet and lifestyle

Polycystic ovary syndrome (PCOS) is one of the primary causes of infertility in females and the most common endocrine disorder in women. It affects 1 out of every 10 women of childbearing age and women diagnosed with this health condition have metabolism complications and a hormonal imbalance that may affect their overall appearance and health. However, PCOS can be effectively managed with a good diet and lifestyle changes.

Table of Contents

1. How does diet affect PCOS?
2. What should you include in your diet If you have PCOS?
3. Lifestyle Changes that helps you to fight PCOS

Take away

1. How does diet affect PCOS?

Having a healthy lifestyle and nutritious diet has been shown to be one of the best approaches to manage Polycystic ovary syndrome (PCOS) and minimizing the severity of its symptoms.

Two of the primary ways in which diet can have an impact on PCOS are:

• Weight Management
• Insulin production and resistance  

Insulin plays a crucial role in managing PCOS and its symptoms. Therefore, effective management of insulin levels with a Polycystic ovary syndrome diet can be the first step women with PCOS can take to manage their condition. Following a PCOS diet that helps them to maintain a healthy weight, meet their nutritional requirements, and promote good insulin levels can help them feel better.

Three diets can help women with PCOS when it comes to the management of PCOS symptoms:

• An anti-inflammatory diet: Anti-inflammatory foods like extra virgin olive oil, fatty fish, berries, and leafy greens can be beneficial to minimize inflammation-related symptoms. Insulin production and resistance.
• A low glycemic index (GI) diet: The human body tends to digest food products with a low GI more slowly. This means that they don’t cause a surge in insulin levels as quickly or as much as other foods. It is best for you to include low GI diet foods such as fruits, starchy vegetables, whole grains, legumes, nuts, seeds, and other low-carbohydrate, unprocessed foods. .
• The DASH diet: Your doctor may recommend the Dietary Approaches to Stop Hypertension (DASH) diet that is rich in whole grain, fish, poultry,  fruits, vegetables, and low-fat dairy products to manage PCOS symptoms.  

A healthy PCOS diet should ideally include high-fiber foods, salmon, tuna, sardines, mackerel, red grapes, blueberries, blackberries, kale, spinach, cherries, leafy greens, cauliflower, broccoli, dried beans, lentils, dark chocolate in moderation, spices like cinnamon and turmeric, walnuts, almonds, pine nuts, and pistachios.

 What should you include in your diet If you have PCOS?

Cut down on Carbohydrates

Reducing your consumption of carbohydrates should be your first priority as carbohydrates have a direct and influential impact on the body’s insulin levels. It is important to remember that as many as 70 percent of women who are diagnosed with PCOS have insulin resistance. Insulin is required by the body for managing blood sugar and storing energy. According to research, high insulin levels are associated with weight gain and increased body fat in the general population and in women with Polycystic ovary syndrome.

A low-glycemic, low-carb diet can be helpful for women with Polycystic ovary syndrome as it helps them with weight loss.

Get lots of Fiber

A high-fiber diet also helps in promoting weight loss in women with Polycystic ovary syndrome as fiber assists in staying full after a meal. The Reference Daily Intake (RDI) for fiber for women is 14 grams per 1,000 calories or approximately 25 grams every day. However, the average daily fiber intake of most women is only about 15-16 grams.

Higher fiber intake is associated with lower insulin resistance, belly fat, and total belly fat in women with Polycystic ovary syndrome.

Consume enough proteins

Proteins help in increasing the feeling of fullness after meals apart from stabilising blood sugar. They also help in weight loss by minimising cravings, managing hunger hormones, and burning more calories. Healthy and high-protein foods include dairy, meat, seafood, eggs, and meat.

Eat healthy fats

Having a good amount of healthy fat in the diet can help you experience more satisfaction after your meals. Moreover, a diet rich in healthy fats can also help in losing weight and tackle other symptoms of PCOS. It is true that fats are rich in calories but adding them to your meals can actually expand the volume of the stomach and minimise hunger. This, in turn, helps you go slow in consuming fewer calories throughout the day. For this, you may include healthy fats such as olive oil, avocado, nut butter, and coconut oil. You can even combine a protein source with healthy fat to further enhance the filling effects of snacks and meals.

Eat fermented foods

Healthy gut bacteria can play a critical role in weight maintenance and metabolism. According to studies, women with PCOS are likely to have fewer healthy gut bacteria when compared to women without PCOS. Therefore, it is better for you to include foods that are rich in probiotics such as sauerkraut, kefir, yogurt, probiotic supplements, and other fermented foods to increase the count of healthy bacteria in the gut.

Reduce Inflammation

A majority of women with PCOS experience chronic inflammation that is linked to obesity. It is best for you to consider the Mediterranean diet that is rich in whole grains, omega-3 rich foods, fruits, vegetables, and olive oil that can help you stay protected against inflammation.

3. Lifestyle Changes that helps you to fight PCOS

Weight Management

A majority of women with PCOS are obese or overweight. This may result in many health complications such as type 2 diabetes, cardiovascular disease, and infertility. To help you lose weight, the best dietician in Noida can help you access a healthy diet that is low in calories and fat. She can also help you keep track of what to eat and how to pay attention to portion sizes.

Exercise Regularly

Regular exercise has countless benefits when it comes to the treatment of PCOS. It can help you burn calories, build muscle mass, and combat obesity that, in turn, will reduce insulin resistance. Regular exercises are also helpful to manage cholesterol levels.

Cut down on added sugars and processed foods

One of the best and easiest ways to lose weight with PCOS is to dramatically cut down on the intake of specific unhealthy foods. Added sugars and processed foods such as cakes, candy, cookies, and fast food can raise the levels of blood sugar and increase the risk of insulin resistance.

The soluble and insoluble component largely varies in diverse plan foods. If you want to reap maximum health benefits, eat scads of high fibre foods. An improvement in overall digestive function will relieve you considerably from acidity.

Take away

Living with PCOS is hard, Dr. Reema can help you manage it with the right PCOS diet and nutrition.

SOURCES

1. Hydrating foods
   https://www.eatthis.com/foods-and-acid-reflux/
   https://www.healthline.com/nutrition/19-hydrating-foods#TOC_TITLE_HDR_6
2. Alkaline foods
   https://www.healthline.com/health/food-nutrition/alkaline-water-benefits-risks
   https://yurielkaim.com/highly-alkaline-foods/
   https://howtocure.com/alkaline-foods-for-acid-reflux/
3. Healthy fats
   https://www.healthline.com/health/gerd/diet-nutrition#helpful-foods
   https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fat/art-20045550
   https://www.healthline.com/nutrition/monounsaturated-fats#TOC_TITLE_HDR_8
4. Non citrus fruits
   https://www.livestrong.com/article/287025-what-fruits-are-not-citrus/
5. High fibre foods
   https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983#:~:text=%20What%20is%20dietary%20fiber%3F%20%201%20Soluble,your%20digestive%20system%20and%20increases%20stool…%20More%20