What to eat if you have PCOS

What is PCOS?

Polycystic Ovary Syndrome is a disorder that results in hormonal unevenness and difficulties with metabolism. Polycystic ovary syndrome is a hormonal disease common among women of reproductive age. Women with PCOS may have irregular or prolonged menstrual cycles or additional male hormone (androgen) levels. The ovaries may formulate multiple small collections of fluid (follicles) and weaken to regularly release eggs.

How do you know if you have PCOS?

To be analyzed with PCOS women normally need to have two out of three of the following: Irregular or missed periods. Acne, excess facial or body hair growth, scalp hair loss, or high levels of testosterone and related hormones in the blood.

Common PCOS symptoms include:

• Acne

• Extra hair growth

• Weight gain, mainly around the belly

• Oily skin

• Irregular periods

• Discomfort in the pelvic area

• Difficulty getting pregnant

Anyone undergoing these indications should talk about their concerns with a doctor, the quicker they can begin their medication the sooner they can feel better.

PCOS & regular periods:

Some women with PCOS may have a regular menstrual cycle each month. You can have PCOS and regular periods at the same time. Sometimes periods can occur too frequently - multiple times a month or last for weeks at a time. Massive bleeding can cause women to become anemic or have low iron levels.

Three diets that can help people with PCOS:

1. A low glycemic index (GI) diet:

The body digests foods with a low GI more slowly, indicating they do not enable insulin levels to rise as much or as quickly as other foods, such as some carbohydrates. Foods in a low GI diet include whole grains, legumes, nuts, seeds, fruits, starchy vegetables, and other unprocessed, low-carbohydrate foods.

2. An anti-inflammatory diet:

Anti-inflammatory foods, such as berries, fatty fish, leafy greens, and extra virgin olive oil, may reduce inflammation-related warnings, such as fatigue.

3. The DASH diet:

Specialists often suggest the Dietary Approaches to Stop Hypertension (DASH) diet to lower the chance or impact of heart disease. It can also help manage PCOS symptoms. A DASH diet is rich in fish, poultry, fruits, vegetables, whole grain, and low-fat dairy produce. The diet discourages foods that are high in saturated fat and sugar.

A beneficial PCOS diet can also include the following foods:

• Natural, unprocessed foods

• High-fiber foods

• Fatty fish, including salmon, tuna, sardines, and mackerel

• Kale, spinach, and other dark, leafy greens

• Dark red fruits, such as red grapes, blueberries, blackberries, and cherries

• Broccoli and cauliflower

• Dried beans, lentils, and other legumes

• Healthful fats, such as olive oil, as well as avocados and coconuts

• Nuts, including pine nuts, walnuts, almonds, and pistachios

• Dark chocolate in moderation

• Spices, such as turmeric and cinnamon

Foods to avoid:

People with a PCOS diet are instructed to avoid the foods mentioned below.

• Refined carbohydrates, such as mass-produced pastries and white bread.

• Fried foods, such as fast food.

Sugary beverages, such as sodas and energy drinks.

• Processed meats, such as hot dogs, sausages, and luncheon meats.

• Solid fats, including margarine, shortening, and lard.

• Excess red meat, such as steaks, hamburgers, and pork.

Incorporating a PCOS diet with physical activities can steer to improve health conditions such as:

• Weight loss

• Improved insulin metabolism

more regular periods

• Reduced levels of male hormones and male-pattern hair growth

• Lower cholesterol levels

Although there is currently no antidote for PCOS, an individual can decrease their symptoms and boost their quality of life by adopting a healthy diet and becoming more physically active. If you want some more information, click here to contact me.

Accomplishing and keeping a decent weight and consuming healthful fats, lean proteins, and fair amounts of low-GI carbohydrates can help a person manage PCOS.