Nourishing Your Way to Better PCOS Management

PCOS is a hormonal disease of women in which their androgen and testosterone levels are elevated. They also have cysts on them which vary due to which they experience many complications. These complications include increased facial hair (hirsutism), hair fall, irregular period cycle, sleep apnea, diabetes, infertility, acne, and compromised mental health.

You know that the prevalence of PCOS worldwide is 9.2% (1) and it is increasing rapidly!

The need of the hour is to rule out the triggering factors that make women of reproductive age prone to PCOS. 

 

What are the factors causing PCOS?

Here are the top causes of PCOS (2):

Insulin resistance:

When your body cells become resistant to insulin then more insulin is produced to down the blood sugar levels. Excessive insulin produces more androgen hormone and affects the ovulation process. It causes increased appetite and weight gain.

Obesity:

It is observed through survey analysis that 40-80% of the women are either overweight or obese (3). Overweight disturbs the hormonal balance of the women.

Low-grade inflammation:

Inflammation is found to be another cause of PCOS. C-reactive protein, interleukin-18, white blood cells are the inflammatory markers. These are elevated in PCOS patients and cause low-grade systemic inflammation. 

Genetics:

A family history of PCOS also increases the chances of being affected by it. PCOS is a polygenic disease and many genes are the carrier.

Sedentary lifestyle:

A sedentary lifestyle and a high-caloric diet are the major causes of hormonal imbalance. Diets high in sugar may exacerbate PCOS by disrupting gut flora, triggering chronic inflammation, raising insulin resistance, and boosting androgen production.

By now, you are well acquainted with the causes of PCOS. So, let’s know how can you nourish your way to better PCOS management.

PCOS patients are usually prescribed with medicine to treat insulin resistance like metformin and clomiphene. Besides this, they are given spironolactone for ameliorating hair growth and acne.

Besides these medications, PCOS is managed through diet and lifestyle modification.

 

Dietary intervention for PCOS

Low GI foods:

While managing PCOS symptoms, think of yourself as a diabetic patient. Instantly, controlling sugar and carbs will come to your mind.

We have to practice the same approach in PCOS. You need to monitor your daily carbohydrate intake and the type of foods that you consume.

Foods that have high glycemic load are not suitable for you!

So, it is suggested to choose grains and fruits that have low GI. If you want to eat high GI foods, then take a small portion size.

Less-processed foods:

Highly processed foods often contain unhealthy fats, sugars, and refined carbohydrates, which can worsen insulin resistance and inflammation. These processed foods include ready-to-cook meat products like nuggets, sausages, hot dogs, salami, corned meat, bacon and ham.

Besides, this intake of packaged snacks like chips, instant ramen, and biscuits are not recommended at all. 

Omega-3 Fatty Acids:

Omega-3 fatty acids have anti-inflammatory properties and can help reduce insulin resistance. They may also improve mood and support heart health, both of which are important for women with PCOS.

Fatty fish (like salmon and sardines), flaxseeds, chia seeds, and walnuts. You must include 1 tbsp of flax seeds or chia seeds in your breakfast. Overnight soaked seeds are more beneficial for health.

Anti-oxidants:

We have explained before that in PCOS the body is in a state of low-grade inflammation. This condition is well treated with antioxidants like polyphenols, flavonoids, tannins, carotenoids and anthocyanins. Vitamin C and vitamin E also possess anti-oxidative properties. 

These are available in colorful vegetables and fruits. Citrus fruits have a splendid number of antioxidants. ones. Mandarins, lemon, grapefruit, sour and sweet orange and lime.

Lean Protein:

Weight management is very important to bring the hormones back to the normal ranges. Therefore, your diet should contain less fats. You can induce fat loss while maintaining muscle strength by eating lean meat. Protein also helps to regulate blood sugar levels and can assist in weight management by keeping you full longer. 

You should include a variety of protein sources in your diet like chicken, turkey, tofu, tempeh, eggs, and legumes.

Include good fats:

Good fats are essential for your body’s nourishment. These are safe for your heart health and also help in weight loss. You can use olive or vegetable oil for cooking purposes. Besides, this munch on mixed nuts. These are loaded with many nutrients and also provide protein. 1 handful of nuts is the allowed portion. Roasted sunflower seeds and sesame seeds for topping are also healthy options. 

 

Miraculous Nutrients for PCOS:

You also need to focus on these 4 nutrients that can help you the most in managing PCOS. You can include through diet or supplementation:

Magnesium:

Magnesium is good for insulin management. It also aids in boosting mood and reducing stress. Both of these issues are very common in PCOS. To level up your magnesium stores, eat Dark leafy greens, nuts, seeds, avocados, and bananas.

Vitamin D:

Vitamin D is an essential nutrient for bones, skin, and the regulation of insulin. It is reported that its deficiency is not associated with calcium dysregulation and follicular arrest. Both of these complications make it difficult for PCOS women to ovulate and have a regular menstrual cycle. Therefore, it is advised to take vitamin D supplements. Dietary sources and sunlight do not provide ample Vitamin D.

Inositol:

Inositol is a sugar that is prepared inside the body and is available in foods. It has nine types. But only two are required by our body that are; myoinositol and D-chiro-inositol. These can interact with neurotransmitters and hormones. Myoinositol is very effective for improving insulin sensitivity, promoting ovulation, and resulting in an increased pregnancy rate. It also balances the estrogen levels. Thus, its supplementation is therapeutic for PCOS women.

Chromium picolinate:

It is a nutritional supplement that is advised for PCOS patients. It can improve insulin sensitivity and encourages weight loss.

Lastly, exercise and increasing physical activity is mandatory. Through this you can manage your stress levels. It assists in elevating endorphins and decreasing estrogen levels.

Dietary modification can play well along with supplementation and physical activity for PCOS management. 

Try out these three strategies and see amazing results!

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