Polycystic Ovary Syndrome (PCOS) is a disease in women that occurs due to unhealthy lifestyle and hormonal imbalance. The symptoms of PCOS are irregular periods, trouble in conceiving, mood swings, acne, fatigue, insulin resistance, bodily hair growth, ovarian cysts, low sex drive and more.
With timely treatment, lifestyle modifications and proper PCOS diet, the PCOS can be cured. Since PCOS is related to insulin resistance, the PCOS diet has to be properly planned. It should meet the nutritional needs of the body, should maintain correct weight and insulin levels.
PCOS Diet Plan
There is no specific diet plan for PCOS. But the symptoms can be managed and nutritional needs fulfilled with certain types of diets. But the PCOS diet has to be a low Glycemic Index diet.
Some of the low GI foods are nuts, fruits, whole grains, seeds, and low carb foods. The plan should also include anti-inflammatory foods such as leafy green vegetables, fatty fish, olive oil etc.
Women with PCOS should make sure to eat healthy breakfast. They should not skip breakfast because they may feel tired and may overeat during the lunch. It will increase their weight. They should drink ample water.
The food should be chewed properly. It would improve their digestion and avoid weight gain. Women with PCOS should eat their dinner 2 hours before they retire for bed. It will give time for proper digestion.
Best Foods For PCOS
If you eat nutritionally rich and varied foods your body will be nourished. It will respond well to the PCOS treatments. Also your fatigue and mood swings will decrease. So the PCOS patients should include the following foods in their diet –
- Unprocessed and natural foods of all food groups
- All types of fruits, especially fruits red in colour such as grapes, cherries, blackberries, pomegranate, water melon etc.
- Foods rich in fibre content
- Leafy green vegetables including spinach, celery, salad leaves and other seasonal green vegetables that are locally grown
- Cauliflower and broccoli, olive oil
- Nuts mostly walnuts, pistachios and almonds which are rich in Omega 3 Fatty Acids
- Healthy spices such as turmeric and cinnamon
- Seeds including sunflower seeds, flax seeds, chia seeds
- Legumes such as lentils, black peas, black beans
- Whole grains – quinoa, jowar, bajra, ragi, brown rice, whole oats and more
Foods to avoid with PCOS
The PCOS is interlinked with obesity, diabetes and heart disease. So, when you are experiencing the PCOS symptoms, avoid unhealthy foods that cause weight gain, increase your blood sugar and increase inflammation. Avoid the following foods.
- Refined carbohydrates which are zero in nutrition such as pizza, pasta, white bread, white rice
- Fried foods such as chips, fried meats, doughnuts, French fries, they have saturated fats and trans fats which cause inflammation in the guts
- Sugary beverages including aerated drinks, soda, energy drinks, ready-made fruit juices, bottled smoothies. They increase your blood sugar level. Choose natural sugars instead such as dates and fruits.
- Processed meats that are high in unhealthy fats. Such as fast food burgers
- Sugary foods that are zero nutrition and cause the destruction of the gut microbiome. Do not eat cakes, candies, cookies, packed yoghurts, sweetened cereals, very sweet ice creams
- Alcohol and Cocktails, salty foods such as namkeen, farsan, chivdas and so on
In addition to the set diet plan the women with PCOS should do the following things. It will support their healthy lifestyle.
- Sufficient and peaceful sleep
- Regular exercise- a balanced mix of cardio, walking, stretches and Yoga
- Stress management with relaxation techniques or meditation
- Positive thinking with happy mind-set
With all this in place your recovery will be fast. At SMV Ayurveda, Dr. Vinesh Nagare provides Ayurvedic treatment for PCOS by treating its root cause. SMV is a trusted name in the same.
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