7 Nutritional Guidelines for PCOS Treatment

7 Nutritional Guidelines for PCOS Treatment

Nearly 15% of young women have a hormonal dysfunction and it is commonly described as PCOS (Polycystic Ovarian Syndrome). Women with PCOS usually have insulin resistance. Insulin resistance is when some cells in the human body do not respond to the insulin produced by the pancreas and this results in the production of extra insulin by the pancreas to sustain normal blood sugar levels. Increased generation of androgens, or male hormones, also is a sign of PCOS. These hormonal irregularities can cause metabolic and reproductive disorders.

Common Symptoms:

PCOS tends to run in generations, but the precise cause is not identified. 

Symptoms may include:

  • Irregular menstrual cycles, no menstrual periods, and/or infrequent bleeding
  • Infertility due to deficiency of ovulation
  • Excess hair growth on the face, chest area, stomach, back, thumbs, or toes
  • Pimples, acne, oily skin, and dandruff problem
  • Weight gain, especially around the abdomen 
  • Thinning hair 
  • Pelvic ache

Ayushakti brings you 7 Nutritional Guidelines for PCOS Treatment:

Two of the principal ways that nutrition influences PCOS are weight management and insulin generation and protection. Numerous people with PCOS have insulin resistance. As a matter of fact, more than 45% of people with PCOS develop diabetes complications or pre-diabetes before the age of 40. Diabetes is directly associated with how the body produces insulin.

  1. Adopt a Healthy Eating Plan - 

The study has shown healthful eating habits and daily physical exercise helps to manage PCOS. Concentrating on whole grains, fruits, green vegetables, fibrous protein foods, and low-fat or fat-free milk, cheese, yogurt or other dairy products can help you to control both your weight and your sugar level. 

Follow these 8 principles of healthy eating:

  • Relish your food and eat.
  • Eat a variety of distinct foods; Fruits, green vegetables, grains, protein foods, and dairy.
  • Restrain your serving sizes.
  • Consume balanced amounts of carbohydrates and select higher fiber variations.
  • Eat loads of fruit and green vegetables.
  • Do not consume too many foods that comprise a lot of fat and sugar.
  • Drink loads of fluids.
  • Four to five feeds or meals every day, including breakfast. Never skip your meals.
  1. Intake of High-Fiber Foods - 

Foods that are high in fiber are extremely helpful to women with PCOS. Excellent options for high-fiber foods are broccoli, cauliflower, green leafy vegetables, apples, beans, lentils, avocados, almonds, nuts, sweet potatoes, berries, pumpkin, etc. High-fiber foods can help battle insulin resistance by decreasing down digestion and degrading the impact of sugar on the blood. 

  1. Exercise and Yoga - 

Enhancing your physical activity has a number of health advantages:

  • It performs a vital role in weight loss or weight sustenance.
  • Makes your body more receptive to insulin and so decreases insulin resistance.
  • Enhances heart and lung wellness.

Even a small improvement in exercise can boost weight loss. It is suggested that adults do at least 160 minutes of physical activity a week. Some women with PCOS feel fatigued after eating which may be due to insulin resistance. A 15-minute walk after a meal may enhance energy levels. 

  1. Weight Loss - 

A few women with PCOS find it tough to lose weight due to the impacts of high insulin levels. Bodyweight depicts the stability between energy consumption from dietary sources. Losing weight is important as it will help your body to better regulate hormones and this can be achieved by modifying your diet and lifestyle in a way that is comfortable for you.

  • Make healthier modifications to your diet. 
  • You can make some sensible, possible targets; strive to lose no more than 1-1.5 kg per week. 
  • Stock up your plate with fresh fruits and green vegetables.
  • Avoid fatty and sugary food items.
  • Try to remain motivated and concentrated.
  1. Fruit and Vegetables -

Aim to have a minimum of five servings of fresh fruits and vegetables daily. Try to consume a mixture of fruit and vegetables as they all bear different vital vitamins, minerals, and antioxidants. Fresh fruits and vegetables add zest, flavor, taste, and quality to your diet. Fruit and vegetables are considered as the most healthy snack between meals.

  1. Milk and Dairy Foods - 

Calcium is very important for a healthy lifestyle. Dairy goods are an excellent source of calcium. But the PCOS diet usually advises avoiding full-fat dairy products. Small servings of low-fat, low-lactose dairy commodities like cottage cheese or Greek curd may be OK. Rather than regular cow milk, try dairy-free options like almond milk, plant-based milk products, or coconut milk (or products made with them).

  1. Foods to Avoid - 

Below is the list of foods that can be worth dodging, or cutting down on if you have been diagnosed with PCOS:

  • Processed foods like biscuits, cakes, white bread, and ready meals.
  • Cow’s milk  in dairy products
  • Unhealthy fats such as fried foods, burgers, pizza, etc.
  • Avoid unnatural sweeteners, packaged juices, sugary desserts, and chocolates as PCOS increases the risk of getting diabetes. 
  • Restrict your gluten consumption and if it is feasible switch to gluten-free food.

Nearly 15% of young women have a hormonal dysfunction and it is commonly described as PCOS (Polycystic Ovarian Syndrome). Women with PCOS usually have insulin resistance. Insulin resistance is when some cells in the human body do not respond to the insulin produced by the pancreas and this results in the production of extra insulin by the pancreas to sustain normal blood sugar levels. Increased generation of androgens, or male hormones, also is a sign of PCOS. These hormonal irregularities can cause metabolic and reproductive disorders.

Common Symptoms:

PCOS tends to run in generations, but the precise cause is not identified. 

Symptoms may include:

  • Irregular menstrual cycles, no menstrual periods, and/or infrequent bleeding
  • Infertility due to deficiency of ovulation
  • Excess hair growth on the face, chest area, stomach, back, thumbs, or toes
  • Pimples, acne, oily skin, and dandruff problem
  • Weight gain, especially around the abdomen 
  • Thinning hair 
  • Pelvic ache

Ayushakti brings you 7 Nutritional Guidelines for PCOS Treatment:

Two of the principal ways that nutrition influences PCOS are weight management and insulin generation and protection. Numerous people with PCOS have insulin resistance. As a matter of fact, more than 45% of people with PCOS develop diabetes complications or pre-diabetes before the age of 40. Diabetes is directly associated with how the body produces insulin.

  1. Adopt a Healthy Eating Plan

The study has shown healthful eating habits and daily physical exercise helps to manage PCOS. Concentrating on whole grains, fruits, green vegetables, fibrous protein foods, and low-fat or fat-free milk, cheese, yogurt or other dairy products can help you to control both your weight and your sugar level. 

Follow these 8 principles of healthy eating:

  • Relish your food and eat.
  • Eat a variety of distinct foods; Fruits, green vegetables, grains, protein foods, and dairy.
  • Restrain your serving sizes.
  • Consume balanced amounts of carbohydrates and select higher fiber variations.
  • Eat loads of fruit and green vegetables.
  • Do not consume too many foods that comprise a lot of fat and sugar.
  • Drink loads of fluids.
  • Four to five feeds or meals every day, including breakfast. Never skip your meals.
  1. Intake of High-Fiber Foods

Foods that are high in fiber are extremely helpful to women with PCOS. Excellent options for high-fiber foods are broccoli, cauliflower, green leafy vegetables, apples, beans, lentils, avocados, almonds, nuts, sweet potatoes, berries, pumpkin, etc. High-fiber foods can help battle insulin resistance by decreasing down digestion and degrading the impact of sugar on the blood. 

  1. Exercise and Yoga

Enhancing your physical activity has a number of health advantages:

  • It performs a vital role in weight loss or weight sustenance.
  • Makes your body more receptive to insulin and so decreases insulin resistance.
  • Enhances heart and lung wellness.

Even a small improvement in exercise can boost weight loss. It is suggested that adults do at least 160 minutes of physical activity a week. Some women with PCOS feel fatigued after eating which may be due to insulin resistance. A 15-minute walk after a meal may enhance energy levels. 

  1. Weight Loss

A few women with PCOS find it tough to lose weight due to the impacts of high insulin levels. Bodyweight depicts the stability between energy consumption from dietary sources. Losing weight is important as it will help your body to better regulate hormones and this can be achieved by modifying your diet and lifestyle in a way that is comfortable for you.

  • Make healthier modifications to your diet. 
  • You can make some sensible, possible targets; strive to lose no more than 1-1.5 kg per week. 
  • Stock up your plate with fresh fruits and green vegetables.
  • Avoid fatty and sugary food items.
  • Try to remain motivated and concentrated.
  1. Fruit and Vegetables

Aim to have a minimum of five servings of fresh fruits and vegetables daily. Try to consume a mixture of fruit and vegetables as they all bear different vital vitamins, minerals, and antioxidants. Fresh fruits and vegetables add zest, flavor, taste, and quality to your diet. Fruit and vegetables are considered as the most healthy snack between meals.

  1. Milk and Dairy Foods

Calcium is very important for a healthy lifestyle. Dairy goods are an excellent source of calcium. But the PCOS  diet usually advises avoiding full-fat dairy products. Small servings of low-fat, low-lactose dairy commodities like cottage cheese or Greek curd may be OK. Rather than regular cow milk, try dairy-free options like almond milk, plant-based milk products, or coconut milk (or products made with them).

  1. Foods to Avoid

Below is the list  of  foods that can be worth dodging, or cutting down on if you have been diagnosed with PCOS:

  • Processed foods like biscuits, cakes, white bread, and ready meals.
  • Cow’s milk  in dairy products
  • Unhealthy fats such as fried foods, burgers, pizza, etc.
  • Avoid unnatural sweeteners, packaged juices, sugary desserts, and chocolates as PCOS increases the risk of getting diabetes. 
  • Restrict your gluten consumption and if it is feasible switch to gluten-free food.

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Author of the Blog: Dr. Rajeshri Mehta

Expert Review By: Dr Smita Pankaj Naram

Co-Founder, Ayushakti Ayurved Pvt Ltd