Polycystic ovary syndrome (PCOS) is a condition that prevents ovaries from working properly.
It is the thickening of the endometrium, or the lining of the uterus, which can eventually lead to cancer if you don’t get your period regularly.
If you have PCOS, you may also be at higher risk of other health problems and lifestyle diseases.
These include:
- Diabetes
- High cholesterol
- High blood pressure
- Heart disease
Getting your PCOS symptoms under control at an early age may help reduce these risks.
Symptoms include
- Irregular periods
- Reduced fertility
- Acne and weight problems
We can treat it with healthy diet and a healthy life style. Healthy lifestyle means not only to eat on time but it means you have to set your daily routine too, which include:
- Avoid late night sleeping
- 8-10hrs sleeping is a must
- Have dinner 3 hours before going to bed
- Do exercise daily
- Avoid street food
- Drink 3 -4 liter water daily
With a healthy diet we can cure this disease
So important foods for PCOS patients are:
1. Nuts and Seeds
Nuts must be included in PCOS fertility diet. These include almonds, walnuts and hazelnuts. Seeds like flax seeds, sesame seeds are highly beneficial for PCOS.
2. Beans and Legumes
Beans and legumes are the best diets for PCOS weight loss. Legumes include lentils, soya beans, kidney beans which are high in protein and also rich in fiber.
3. Consume foods rich in fiber
- Green Leafy vegetables: Green leafy vegetables contain all the required vitamins and minerals for PCOS women. They are rich in calcium, iron, potassium, these foods are important for managing polycystic ovarian syndrome. Particularly, B vitamins like B2, B3, B5, and B6 are best for fat metabolism and maintains proper hormonal balance. Broccoli and Cauliflower. These crunchy vegetables contain a high amount of fiber. Low in calories, containing less than 2% fat, it ranks high in PCOS maintenance diet. In addition to this, Broccoli contains 60% of calcium, and have a low glycemic index that is beneficial for PCOS.
- Brussels sprouts: Brussels sprout is one of the important food for polycystic ovaries. Like broccoli, Brussels sprouts also excrete excess insulin levels and estrogen levels out of the body.
- Whole Grains: Whole grains such as whole wheat pasta, brown rice, oats, and quinoa are good for PCOS.
- Fruits: Choose fresh fruits like Avocado, Fresh Apricots, Blackberries, Cherries, Grapefruit, Grapes, Kiwi, Oranges, Raspberries and watermelon.
4. Ingest Healthy Essential Fatty Acids
Typically, these fats are found in nuts and seeds, olive oil, cod liver oil, avocado, fishes like tuna and salmon.
5. Include Anti-inflammatory foods and spices:
Turmeric, Tomatoes, Kale, Spinach, Almonds, Walnuts and Olive oil
Foods to Avoid
Foods high in refined carbohydrates, such as white bread and muffins. Sugary snacks and drinks. Inflammatory foods, such as processed and red meats. Unhealthy fats like saturated fats, hydrogenated fats and trans fats can aggravate the problem. Reduce or eliminate caffeine from your diet to see if it lessens the PCOS symptoms and improves fertility. Refined carbohydrates cause inflammation, exacerbate insulin resistance, and should be avoided. These include highly processed foods, such as:
- White bread
- Muffins
- Breakfast pastries
- Sugary desserts
- White potatoes
- Anything made with white flour
It’s a good idea to reduce or remove inflammation-causing foods, such as French-fries, margarine, and red or processed meats from our diet as well. Including all these food products in your diet will help in managing PCOD.
About The Author
Nitu Pal is a nutritionist. She runs her own clinic in Bhopal. She is an expert in kids’ nutrition, cardiac issues pregnancy, diabetes, thyroid, PCOS and liver issues. She..
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