PCOS Diet: Key Do’s and Don’ts for Natural Management

Polycystic Ovarian Syndrome is a condition in women that directly and negatively affects and imbalances their hormone levels in the body. During this condition, the amount of male hormones is much more than the normal amount required. This imbalance creates the problem of irregular menstrual cycles.

This syndrome mostly attacks women in their maturity and child bearing years i.e. from 15-40. This condition has become much common in today’s life. One in every ten women suffer PCOS today.

PCOS, takes long to be treated but if left untreated, can result in complicacies with pregnancy and can lead to long-term diseases like diabetes and heart disease as well.

The features/effects of PCOS are –

  • Cysts on the ovary
  • High levels of male hormones (Androgen)
  • Irregular menstrual cycles
  • Hair growth on the face and body
  • Baldness
  • Obesity (increase the risks for heart disease, stroke, diabetes)
  • Headaches
  • Darkening of skin
  • Infertility (When women don’t ovulate, there are reduced chances of fertility)
  • Sleep apnea (repeated pauses while breathing during sleep, for overweighed people)
  • Insulin resistance

Causes of PCOS –

It is hard to tell what exactly causes PCOS, no doctor has defined it till date. All that is known is that PCOS is caused due to high level production of male hormones (Androgens).

However, of all the complications, there are still some ways through which you can treat PCOS.

  1. Consult a doctor
  2. Take required medications
  3. Exercise!
  4. Maintain your diet.

Of all these ways, we are to focus on the last – diet plan for PCOS patients.

There are certain types of food that you will need to avoid and a few more that you will need to take up even if they aren’t your favourites. But this is what a diet plan is. You can balance your hormones through healthy diet that calls no side effects.

FOODS TO AVOID

Refined Grains

This category of food includes bread, muffins, pasta, croissant and all such forms of common western snacks. These foods have the potential to quickly risen up the blood sugar levels and lead to insulin resistance.

Refined Sugar

Sugar has the power to wreak your hormone levels down just like refined grains. It is safe to avoid cookies, cakes, candies, sodas and sweetened beverages etc.

Alcohol

This beverage tops the list of destructing the hormonal levels in our body. Alcohol contains sugar and it prevents the liver from effective function and eliminate excess hormones. Women with PCOS are prone to fatty liver disease as well.

Red meat

Red meat contains saturated fats which leads to inflammation – again a harmful agent for PCOS. Saturated fats can lead to increased oestrogen levels for which it is mandatory to reduce its intake to not more than once a week.

Dairy

Dairy is a major source of inflammation, unhealthy saturated fats and thus, must be avoided by women with PCOS. Moreover, dairy increases the production of insulin like growth factor which negatively impacts ovulation in PCOS.

FOODS TO ENJOY

Fruits and vegetables

Plants are the basis of PCOS friendly diet. Fruits and vegetables, beans, legumes, nuts, seeds etc will coat the body with necessary nutrients and fibre. Some of the soluble fibres are present in apples, carrots, cabbage, beans etc that can support hormonal balance.

Proteins

Though dairy and meat are not advised for PCOS, women can consume proteins from plants like nuts, seeds, lentils, beans and legumes. Other protein sources are turkey, chicken breast, eggs and fish that can be emphasized upon. A daily intake of 60-80 grams of protein per day is recommended for women with PCOS.

Wild Salmon

An important source of protein having richness of omega 3 fatty acids, wild pacific salmon can improve insulin response and blood sugar metabolism. This can be included in the diet 2-3 times in a week. Other sources of omega 3 fatty acids are walnuts and flax seeds.

Cinnamon

Time to spice you up! This is a good way to increase the antioxidants and regulate blood sugar. Cinnamon powder can be sprinkled on various food like apples, oats, stews, curries.

Tea

Green tea extract helps to improve the response of cells to insulin and lower insulin levels. One or two cups of spearmint tea per day can do wonders by reducing the testosterone levels in the body.

Cabbage family

Cabbage, cauliflower, broccoli, kale etc. are a source of indole -3-carbinole which is a compound supporting the detoxification and breakdown of hormones in the liver. A daily intake of these can be healthy.

Leafy greens

Spinach, Kale, and arugula are good sources of vitamin B6, that balances prolactin levels. Greens are also good in calcium that is necessary for healthy ovulation.

Booster foods!

This includes Walnuts and pumpkin seeds. The intake of a few walnuts daily for 6 weeks can reduce testosterone levels dramatically and improve insulin sensitivity. Pumpkin seeds, due to the presence of zinc can also lower the testosterone levels.

A timely following of the healthy diet plan will surely act in the benefits of eradicating the PCOS condition in women.

FAQ

What is PCOS?
PCOS is a hormonal disorder where women produce more male hormones, leading to irregular periods and other symptoms.
What are common symptoms of PCOS?
Symptoms include irregular periods, acne, hair growth on the face/body, weight gain, and even hair loss.
What foods should I avoid with PCOS?
Steer clear of refined grains, sugar, red meat, dairy, and alcohol to keep your hormones happy.
What foods are good for PCOS?
Load up on fruits, veggies, lean proteins like chicken or fish, and healthy fats like walnuts and salmon.
Can PCOS affect pregnancy?
Yes, untreated PCOS can lead to fertility issues, but with the right diet and treatment, pregnancy is totally possible!