Symptoms of PCOS and how to overcome those
The symptoms and potential difficulties brought on by hormonal imbalances, insulin resistance, and inflammation can be avoided with the help of a healthy diet.
Dr Archana Batra, dietitian, nutritionist, physiotherapist, and certified diabetes educator says, “The main hormonal disturbance associated with PCOS is the elevated levels of androgens like testosterone in females. These abnormalities are what cause the typical PCOS symptoms, such as abnormal hair growth, acne, infertility, and weight gain.
Your weight and the amount of insulin your body is producing both have some effect on this. Additionally, PCOS alters the control and synthesis of insulin as well as metabolic processes involved in preserving a healthy weight. Hormonal abnormalities that are left untreated can make you more susceptible to heart problems, high blood pressure, and some types of cancer.”
Here’s how a diet modification can be helpful
As shared by Dr Batra, here are some things that may be helpful for those who suffer from PCOS:
- If you have PCOS, eating low glycaemic index (GI) foods and monitoring your carbohydrate intake may be helpful, particularly if you are obese or have high insulin levels.
- Avoid eating anything that has been extensively processed and produced using white flour.
- High-protein diets might be used by PCOS sufferers who are having trouble losing weight because they are usually satisfying. More protein consumption results in less eating and greater weight loss.
- If caffeine-containing drinks, such as coffee and black tea, make your symptoms worse, you should avoid them. Alcohol should ideally be avoided or used sparingly because it can quickly lead you to gain weight. Avoid high-sugar beverages including energy drinks, soda, and fruit juices that have been sweetened. The PCOS diet is okay with drinking coconut water and green tea in addition to water, which is the healthiest option for remaining hydrated.
- In general, the PCOS diet advice is to stay away from full-fat dairy. Greek yoghurt and cottage cheese are examples of low-fat, low-lactose dairy products that are good for a modified diet. You can also opt for low-sugar, dairy-free alternatives like almond, rice, or coconut milk.
- Inflammation has been linked to PCOS and obesity. There may be an eternal cycle to the relationship. An anti-inflammatory diet is beneficial for treating the symptoms of many PCOS sufferers. Changes in food that promote a healthy weight and minimise inflammation may break this cycle. Foods like cruciferous vegetables especially broccoli, leafy greens, grapes and red berries are examples of foods high in fibre with anti-inflammatory properties.
- Focusing on whole grains, fresh produce, and plant-based proteins while reducing sugar, processed foods, and trans fats are the core PCOS dietary recommendations.
- You might need to modify your consumption of the macronutrients (fat, protein, and carbohydrates) and micronutrients (vitamins and minerals) or take additional supplements, depending on your needs in terms of general health.
- Give the modifications time to take effect after beginning your PCOS diet. Be patient with your body and keep modifying your diet as you pay attention to how it makes you feel.