Young women have been predominantly diagnosed with PCOS in recent years, with the urban population being more affected than their rural counterparts, implying that it is a lifestyle disorder. While this could be horrible news for women, on a positive note its function as a lifestyle disorder means that it is more easily manageable with extra precautions. Guidance from a PCOD dietician should be considered along with a healthy lifestyle to manage the condition better.
As PCOS is a lifestyle condition, if one takes utmost caution, its treatment is easier. One may also make lifestyle changes to lead a healthier and fitter life apart from medicine. It has been found that diet and lifestyle modifications are effective for PCOS management. Weight loss, a low-calorie diet, daily exercise, and some help from a PCOS dietician can be beneficial.
You can start by making small changes to your food that are necessary. Infuse your diet with healthy protein and fat. Make sure your blood sugar levels stay steady to ensure that you have your breakfast as early as possible after you get up. As it is a good source of nutrients and has the right carbs, start with some leafy greens. Avoid eating bread or any fatty products.
The easiest way to maintain a healthy weight is to workout. However, sometimes it can result in an imbalance in hormones from over-exercise. To maintain a healthy weight loss, exercise is also essential but it should be done with caution, so try some basic exercises such as yoga, Pilates, light aerobics, and swimming.
Blood pressure increases with caffeine. Your health and blood pressure levels can be affected by regular intake of caffeine and can become a serious PCOS problem. Switch to herbal tea or green tea rather than coffee. It significantly improves the resistance of insulin. It also helps women with weight management.
More than 60 % of women with PCOS are vitamin D deficient. There is a visible increase in insulin sensitivity, weight loss, reduced ovarian cyst development, period control, minimal inflammation, lower cholesterol, and fewer androgens in the bloodstream through introducing vitamin D to your regular routine.
There are saturated fats in many foods, but mainly in products based on animals and dairy products. Saturated fats will increase your consumption of cholesterol and calories. Baked goods are full of fats like these, so avoid them.
Dark green and leafy vegetables such as broccoli and lettuce and red fruits such as berries are rich in antioxidants and nutrients. PCOD dieticians recommend plant proteins such as dried beans, legumes and lentils should also be part of the daily diet.
Also Read: Top 6 Best Foods to Control Diabetes
Women who suffer from PCOD/PCOS are mostly resistant to insulin. Hence, they should also follow a diabetic diet. Their diet should be fibre-rich and low in carbohydrates and refined foods. Choose low glycaemic index foods made with whole wheat, whole grains, brown rice, and wheat pasta.
PCOD patients can also experience water retention and consuming enough water and eating small and regular meals is the best way to prevent that. For people who suffer from PCOD, getting flax seeds and sesame seeds can do wonders. However, as suggested by PCOS dieticians, do not eat more than 20 grams a day.
If you have PCOS or not, it is necessary to maintain a healthy weight. Eat a healthy diet and make sure you work out routinely. Control the stress levels and regularly get good sleep. Say no to alcohol and cigarettes. In terms of managing PCOS, all these steps will go a long way.
It was reported that females with PCOS were at greater risk of depression, eating disorder and anxiety disorder. Your self-esteem and poor mental health can be affected by acne, excess facial hair, weight gain and infertility. Stress can exacerbate PCOS symptoms. If necessary, seek professional help.
Proactive action on your health could boost your mood and reduce your symptoms. Although these tips and suggestions can help to manage PCOS, they are not a substitute for a personalized, ongoing dialogue with your doctor about your symptoms. Go Moringa will work with you to determine the cause and prescribe the next steps tailored to your lifestyle and requirements.