Polycystic Ovary Syndrome (PCOS) is a common ailment among Indian women now. Studies have shown that one in five women suffer from this syndrome that is caused by a hormonal imbalance in the body. These imbalances lead to an increase in testosterone and a decrease in estrogen and progesterone in the female body. Some of the common signs of PCOS are irregular periods, weight gain, and excessive body and facial hair. While medical intervention is required to deal with PCOS, we can start with making some lifestyle changes. There is no fixed diet to mitigate PCOS, and the diet needs to be tailored for each individual. But here are some dos and don’ts of a PCOS friendly diet that will help you in the long run.
Related: Your Quick Guide to PCOS
1. High protein food
Protein-rich food fuels the body with the necessary calories and helps in improving metabolism. It also helps improve blood sugar levels. Protein is slower to digest, hence, it helps maintain a healthy blood sugar level. Some protein-rich food you can include in your diet are eggs, chicken breasts, soybeans, and almonds.
2. High fibre food
A fibre-rich diet helps with the reduction of insulin resistance. This is essential for women dealing with PCOS. Fibre also helps with gut health and keeps you full for a longer time. Some fibre-rich food to include in your diet is dal, chickpeas, chia seeds, and whole oats.
3. Increase the intake of fruits
Fruits are a great source of nutrients. And that is not just because some of them are rich in proteins, but fruits also give you the necessary carbohydrates. Apples, peaches, and pears are good choices to include in your diet.
4. Avoid junk food
Not just for PCOS, but for an overall healthy lifestyle, it is important to cut down on junk food. Refined and processed food is high in calories and leads to long-term health issues. However, eating a pizza or a couple of burgers once in a while won’t affect you. Just make sure you don’t make it a habit.
5. Cut down on the sugar
Sugary beverages like sodas, cold drinks, and bottled juices are not good for people dealing with PCOS. They can spike your blood sugar levels which is especially problematic if you have high insulin levels.
6. Drink lots of water
Drinking lots of water is not just good for your health, but also for the skin. It helps you stay hydrated. Apart from water, include some beverages like green tea, coconut water, and buttermilk in your PCOS friendly diet.
7. Limit your alcohol consumption
Having an occasional glass of wine is not a bad thing. In fact, red wine has been proven to have health benefits. But, regular drinking, especially for people with PCOS, can be harmful. Excess alcohol doesn’t just rack up the calories but also causes a fatty liver. So, be mindful of your alcohol consumption.
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