Polycystic ovary syndrome is a condition that causes hormonal imbalances and problems with metabolism.
Some research has shown that diet can help reduce the impact of PCOS. In this blog, you’ll understand and know about Foods To Regulate PCOS.
How does diet regulate PCOS?
Two of the main ways that diet affects PCOS are weight management and insulin production and resistance.
However, insulin plays a significant role in PCOS, so managing insulin levels with a PCOS diet is one of the major steps people can take to manage the condition. Many women with PCOS have insulin resistance. In fact, more than 50 percent of those with PCOS develop diabetes or pre-diabetes before the age of 40. Diabetes is directly related to how the body processes insulin.
Following a diet that meets a person’s nutritional needs, maintains a healthy weight, and promotes good insulin levels. This can help women with PCOS feel better.
How does Nutrition help with PCOS Symptoms?
While nutrition may not be the full solution but has shown that if a woman with PCOS loses weight then their symptoms will improve. Diet and nutrition play a significant role in weight management. Therefore paying attention to what you eat and adapting it accordingly can help PCOS symptoms. The majority of women with this specific disorder should find a low carb, high protein diet as it is very effective for weight loss with PCOS.
It’s not just about weight, however, as the nutrients you consume can have a direct impact on your hormone production! Therefore eating certain nutrients can help to reduce symptoms at a hormonal level. When thinking about what foods to eat with PCOS, it’s important to consider every aspect of your diet from breakfast to dinner. To ensure you’re eating a balanced diet and keeping plenty of variety, which can make healthy eating much easier to stick to.
Foods To Regulate PCOS:
If you have been diagnosed with PCOS then make sure to add these foods to your diet! These Foods helps to Regulate PCOS:
1. Leafy Greens
No matter what diet you are having, green leafy veg is a good call. They are nutrient-rich and low in calories, making them ideal for weight loss as well as nutrition. Most importantly however for those with PCOS, green leafy veg such as kale or spinach, contains high levels of Vitamin B. Women who suffer from PCOS have been shown to be deficient in vitamin B! This vitamin is linked to many PCOS symptoms, including:
- Insulin Resistance
- Irregular Periods
- Hirsutism (excess hair growth)
- Obesity
- Difficulty Conceiving
2. Healthy Fats
Fat is not the enemy! There are many healthy fats that you can enjoy in your diet, from avocados to oily fish. Healthy fats are a source of essential fatty acids, which are key components in the maintenance of cell walls. Not only that, but they are key for maintaining the balance of your hormones, as well as controlling your weight.
One of the major concern for women who are experiencing PCOS is fertility and pregnancy and fatty acids play an essential role in both of these. Omega 3, a fatty acid that can be found in sources such as fish or flax seeds, helps to:
- Regulate Hormones
- Reduce your body’s sensitivity to prolactin, a hormone that can suppress ovulation
- Increase blood flow to the uterus
- Increase egg white cervical mucus which helps sperm reach the egg
- Help regulate your menstrual cycle
All of this helps increase your chance of getting pregnant, and once you are essential fatty acids continue to play a large role.
3. Berries, Nuts & Green Tea (anything high in antioxidants)
Goji Berries, blueberries, dark chocolate, and pecans, all of which have high levels of antioxidants in them. These foods are all very important for a healthy diet in any situation, if you have PCOS they take on an even bigger significance.
Women with PCOS have been shown to have a higher level of oxidative stress, which can then be combatted by eating higher levels of antioxidants in our diet. When choosing these foods, it is important to look at them in relation to their glycaemic index (GI) as some fruits can cause a spike in blood sugar levels which can have implications for diabetes caused by PCOS.
4. Wholegrains
Women who suffer from PCOS are majorly more likely to develop type 2 diabetes, and whole grains contain high levels of fiber which can help manage insulin levels.
High-fiber foods, such as oats, beans, nuts, dried fruit, or wholegrain rice, are slow-release carbohydrates. This means that they release sugar into the blood at a slower, more regular pace, and are therefore less likely to cause the spikes in blood sugar levels associated with type 2 diabetes.
PCOS Diet Rules:
1. No Processed Foods: Avoid processed and refined foods such as white flour, sugar, slices of bread, and pasta. Instead eat whole gluten-free grains like oatmeal, brown rice, millet, amaranth, and quinoa.
2. Increase Fiber: Eat more foods that are high in fiber. Because fiber slows down digestion it is effective at combating insulin resistance.
3. Drink More Water: Drink two liters of water per day, flavoring with cut-up fresh citrus, cucumber, mint or berries.
4. No Refined Sugar: Avoid foods with refined sugar, high-fructose corn syrup, artificial sweeteners, artificial colors, MSG, trans-fats, and high saturated fat.
5. Less Ingredients: Eat packaged foods with 5 or fewer all-natural ingredients. Any product with a long ingredient list is usually highly processed.
6. Limit Alcohol: Make alcohol an occasional indulgence – not an everyday occurrence. A glass of red wine is fine once in a while, but after one glass, the benefits are reversed.
7. Eat More Smaller Meals: Eat every 3-4 hours to avoid spikes in your blood sugar.
8. Balance Carbs and Proteins: Always combine a lean protein and complex carb at every meal/snack. For example, a slice of turkey and a handful of nuts with a half of banana. Or yogurt with a small piece of cheese.
9. Take the Right Foods With You: Pack your own lunches for work or play. Make sure you bring along snacks so you have healthy choices wherever you go and don’t eat whatever is available because you are starving.
Conclusion
Currently, there is no cure for PCOS. It is possible for a person to reduce their symptoms and improve their quality of life by adopting a healthy diet and becoming more physically active.
Achieving and maintaining a healthy weight and eating healthful fats, lean proteins, and moderate amounts of low-GI carbohydrates can help a person manage PCOS.
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