What is PCOS?
Polycystic ovary syndrome (PCOS) is a disorder caused due to imbalance in hormones. The condition may be characterized due to irregular or frequent menstruation or increased male hormone which is androgen.
Polycystic ovary syndrome (PCOS) can affect a woman’s menstrual cycle, her fertility, her hormonal profile, -her risk for heart disease, diabetes, and abnormal cholesterol profile, as well as her cosmetic appearance which is characterized as a condition “hirustism” which is excessive facial hair.
Poly cystic Ovarian Syndrome is an alarming issue. It The exact cause of disease is unknown but it can be attributed to excessive insulin, excessive androgen, weight gain and of course is hereditary.
If not noticed and taken care of it can lead to infertility, uterine cancer, depression, anxiety and premature birth. Obesity just worsen the disorder. The disorder according to physicians can’t be cured or reversed. But a well balanced and well understood diet can not only relieve the symptoms but positively affects the mental status.
Low card foods
Cut down on carbs. Limit your carbohydrates to as little as possible. Totally avoid the processed carbohydrates as the spike the insulin level in body. Don’t forget your dairy. Consume low fat milk, yogurt and cheese. The dairy portion not only fulfills the dairy requirement and calcium but is also associated with Vit D balance in the body which is associated with boosting immunity.
Protein should never be neglected. Consume protein that is lean which means with no fat but muscles. It is involved in providing immunity as well as provide iron, and vitamins like B complex.
Low Glycemic Index Diet
The diet is best therapy which targets the issue and helps in cure. First of all, a low GI( glycemic index) diet is the best one to be considered. It assists in coping with insulin resistance. Such diet keeps the level of insulin in a normal range. The low GI foods include fibrous fruits and vegetables, whole grains and cereals. The other dietary recommendations include consumption of high fiber foods for example, almonds, berries, broccoli, beans, lentils, and salad greens.
Another dietary approach is ketogenic diet or keto diet. It is a high fat, no carb diet which is thought to have various positive effects on the condition. The ketogenic diet is mostly known for its effect on weight loss, epilepsy, type 2 diabetes, neurological disorders, and even certain types of cancer.
The keto diet changes the “fuel” that our body uses for energy which is carbohydrates in normal diet. A typical ketogenic diet has you eating around 75% of calories from fat, 20% from protein and about 5% from carbs. This is the equivalent of approximately 25 grams of carbs per day.
Keto diet helps to relieve the symptoms of the syndrome in a variety of ways. some of the points are given below.
- One of the ways the keto diet helps to reduce insulin resistance is by reducing inflammation.
- The keto diet can be effective for weight loss because it forces your body to use its fat reserves for energy. Weight loss is directly associated with improved condition.
- The diet reverses the insulin resistance, any diet which helps to improve insulin resistance and stabilize your blood sugar is worth looking into.
Every coin has two sides. Keto has positive effect but also has negative effects. One of the biggest disadvantage is altered lipid profile. Increased parameters lead to risk of hypercholesterimia and ultimately CVDs. Restricting or lowering the carbs also effect gut bacteria and starve them out. It should be noted that gut bacteria makes upto 70%of our immune system.
A Brief Summary
The diet, exercise, and weight loss have been proved to play major roles in the treatment of PCOS. The ideal diet for PCOS is one that promotes weight loss and then weight maintenance. In addition, some of the essential nutrients may improve associated risk factors of PCOS. Among them are chromium, omega 3 fatty acids, antioxidants, phytosterols, magnesium, calcium, potassium and other essential vitamins and minerals.
- A low glycemic diet can improve the dyslipidemia associated with PCOS
- Avoid carbohydrates that trigger more hunger or cravings
- Reduce total saturated fats and add monounsaturated fatty acids /omega 3 fatty acids
- High-fiber carbohydrates include whole-grain breads and cereals, whole-wheat pasta, bulgur, barley, brown rice and beans.
Limit less healthy, simple carbohydrates such as soda, excess fruit juice, cake, candy, ice cream, pies, cookies and doughnuts.
- Reduce calories to maintain body weight
- Increase low fat dairy products
- Increase fruits and vegetables intake
- Maintain regular exercise