What to eat if you have PCOS?
Thursday, September 23, 2021
Polycystic Ovarian Syndrome is a condition that causes hormonal imbalances and problems with metabolism.
PCOS is a common health condition and can lead to other serious health challenges, such as diabetes, cardiovascular problems, depression, fertility issues and increased risk of endometrial cancer.
Some research sources have shown that diet can help reduce the impact of PCOS, having a healthy and balanced diet can help alleviate symptoms and prepare your body for a healthy pregnancy. Unlike most diets which are often based around weight-loss and short-term goals, a PCOS diet should be followed indefinitely as part of your lifestyle change to prevent recurring symptoms.
Women with PCOS are often found to have higher than normal insulin levels. The hormonal imbalances, insulin resistance, and inflammation related to this condition make it difficult for women with PCOS to shed weight.
The essence of eating to heal with PCOS is to consume food in its most natural state. Processed and refined foods wreak havoc with hormone levels, so “clean” eating will actually help you begin to balance your hormones. As insulin, cortisol, testosterone, progesterone, estrogen, and the thyroid become more in balance, PCOS symptoms can be more controlled.
Foods to Avoid if You Have PCOS
– Sugary snacks and drinks
– Fried foods
– Processed meats (ex. sausages, hamburgers, and hot dogs)
– Refined Carbohydrates (ex. white bread, pasta, and pastries)
– Processed food (ex. cakes, candy, sweetened yogurt, ice creams with excess sugar)
Foods to Add to Your Diet
– Lean protein such as fish and chicken
– Fatty fish high in omega-3 fatty acids, such as salmon and sardines
– High-fiber vegetables such as Broccoli
– Legumes and lentils
– Leafy greens (ex. spinach, kale, and artichokes)
– Nuts & seeds.
-Dark chocolate in moderate quantities
– Fruits, such as blueberries and strawberries
– Anti-inflammatory foods and spices, such as turmeric, cinnamon and Spices
– Water – it is recommended to drink two liters of per day
In addition to the diet, exercise and daily physical movement can help reduce insulin resistance, especially when coupled with a limited intake of unhealthy carbohydrates.
Daily activity, low sugar intake, and a low-inflammation diet may also lead to weight loss. Women may experience improved ovulation with weight loss.
If you are working to manage your weight with a PCOS diet, you may find it helpful to structure your eating plan around several well-balanced, nutritious, filling meals each day while limiting snacks. Research has shown this approach can promote weight loss in people with PCOS.
If you have other health conditions that cause digestive symptoms or have trouble with your blood sugar levels, you may be more comfortable eating frequent small meals.
Try not to go more than a few hours without eating. Not only will a regular eating routine keep your blood sugar level stable, but it can also help prevent food cravings, snacking, overeating, and binge eating behaviors, which can occur in women with PCOS.