How to prevent PCOS symptoms naturally ?
Written By Apala Guha | 4 MIN read
Adopting right diet and modification on lifestyle changes can help you overcome PCOS
Polycystic Ovary Syndrome is a hormonal disorder that can lead to problems with your ovaries and can cause irregularity of menstrual cycle and infertility. It is a very common condition affecting 5% to 10% of women in the age group 12–45 years.
What are the causes and symptoms of PCOS?
At Elate Our understanding of problems relating to insulin resistance is improving rapidly, and PCOS appears to be linked to insulin resistance, which in turn can be influenced by diet. Hence we have curated an effective online program to overcome PCOS that essentially includes a personalized diet plan with local Indian ingredients and yoga classes benefits our clients in the long run.
The most common PCOS symptoms include:
• extra hair growth
• weight gain, especially around the belly
• oily skin
• irregular periods
• discomfort in the pelvic area
How can we prevent PCOS?
there are several myths and facts of PCOS but we believe that Management of PCOS targets maintaining a healthy weight, improving, or correcting hormonal imbalances, and preventing reproductive and metabolic complications. Thus, PCOS can be managed through lifestyle interventions, and such as diet, weight loss and exercise which are the cores aspects to prevent PCOS.
How does weight loss help in overcoming PCOS?
According to Harvard Medical School, weight loss, diet and exercise are recommended for all women with polycystic ovary disease to prevent obesity and to help prevent heart disease and diabetes.
The first-line therapy for women with PCOS and obesity is lifestyle modification in the form of diet and exercise
Moderate weight loss of 5-10% body weight is the first-line treatment in PCOS.5 Weight loss results from a calorie deficit and should be gradual, 0.8 kg per week.
Weight loss has been proven to improve insulin sensitivity, decrease cardiovascular risk factors, and decrease abdominal fat.
Hence it is necessary to Integrate fitness into your daily routine. Moderate intensity exercise 2-3 times per week is a great place to start. Elate Well being specialises in comprehensive Yoga and Diet Plans for PCOS Management along with weight loss which is concise easy to follow plans are the need of the hour.
How the right diet prevents symptoms of PCOS?
At Harvard Medical School, reviewed several research studies and found that a restricted-calorie diet leads to improved menstrual regularity, fertility, and insulin sensitivity. Menu planning for PCOS management essentially involves a diet plan that is low in simple sugars, starches, or high-fat content.
Foods that lead to PCOS weight gain :
• Refined carbohydrates, such as mass-produced pastries and white bread.
• Fried foods, such as fast food.
• Sugary beverages, such as sodas and energy drinks.
• Ultra Processed foods such as Processed meats, such as hot dogs, sausages, and luncheon meats contribute the easiest way to weight gain
• Solid fats, including margarine, shortening, and lard.
• Excess red meat, such as steaks, hamburgers, and pork.
Why a balanced carbohydrate diet is essential in PCOS management?
Carbohydrate also is known as saccharides or carbs, are sugars or starches. Carbohydrates are found in dairy, fruits, vegetables, and grains. They play an important role in our body and should not be eliminated or significantly reduced. Focus on whole grains, colourful fruits and vegetables, and dairy products. Hence has an essential extreme effect on diet
A reduced carbohydrate diet, where less than 40% calories are from carbohydrates, as compared to a traditional balanced diet of the same calories was found to have a greater improvement in insulin sensitivity. Getting the cells re-sensitized to insulin and metabolizing the excess sugar levels in the blood is of utmost importance. A low-glycemic diet may improve your insulin sensitivity and menstrual regularity.
Similar to a reduced carbohydrate diet, a low glycaemic diet in comparison to a conventional healthy diet was found to improve insulin sensitivity and increase menstrual regularity. A low glycaemic diet focuses on replacing starchy foods, such as white bread or potatoes, with lower starchy foods such as whole grains, berries, and beans.
What does the diet essentially include?
Antioxidants like berries, green tea, black sugarless coffee, Broccoli, citrus fruits, apple cider vinegar help reduce oxidative stress on the body, which in turn reduces insulin resistance.
Foods that are rich in the mineral Chromium- Broccoli, sweet potato, green beans, whole grains, poultry, fruits like apples, pomegranate, bananas, milk & dairy products.
Eating more whole-grain foods, fruits, vegetables, lean meats and low-fat or fat-free milk, cheese or yoghurt can help lower your blood sugar, improve your body’s use of insulin and normalize hormone levels.
Functional Foods In PCOS:
1. Green leafy vegetables
5. Groundnut oil
12. Palak Tomato Juice
What we suggest and follow?
A healthy eating plan for women with PCOS includes:
· Four to five meals or snacks every day, including breakfast. Do not skip meals.
· A variety of foods from all the My Plate food groups: fruits, vegetables, grains, lean protein, and low-fat dairy. Moderate portions of healthy fats, such as olive and canola oils, walnuts, almonds, and avocados.
· Try nut butter, lean meats, fish, tofu, beans, lentils and low-fat dairy products with all meals and snacks.
· Healthy beverages such as water, low-fat or fat-free milk or soy beverage or 100 per cent fruit juice.
· natural, unprocessed foods, high-fibre foods, fatty fish, including salmon, tuna, sardines, and mackerel, kale, broccoli and cauliflower, spinach, and other dark, leafy greens
· Dark red fruits, such as red grapes, blueberries, blackberries, and cherries
· For protein - dried beans, lentils, and other legumes
· spices, such as turmeric and cinnamon and dark chocolate in moderation
We don’t approach PCOS has a rare condition hence with Dietary intervention and guided exercise routines we can heal the syndrome naturally Join us to find out