What should be the lifestyle and diet of women with PCOS or PCOD? Learn from an expert.
Polycystic ovary syndrome, also known as PCOS or PCOD, is a type of hormonal disorder in women. This disorder affects the reproductive age of 15% to 20% of women in India. It causes many health problems like irregular periods, difficulty in conceiving, weight gain, excess hair growth in face and body, pimples and baldness of men's pattern, etc. Some of the problems are caused by women due to this disorder. . If this disorder is not given proper attention, heart disease due to high cholesterol, diabetes due to high blood sugar, excessive weight gain, etc. can all cause metabolic syndrome and if left untreated like this Endometrial cancer can occur at a very young age.
Calculation of body mass index and its management can also help in the management of PCOS. BMI can be calculated by dividing the weight of a person into kilograms and the square of his height in meters. For example, if the weight of the woman is 75 kg and her height is 1.6 meters, the BMI will be 29.3. BMI over 23 is considered overweight and BMI over 25 is considered obese for the Asian population.
Apart from this, it should also be noted that if one of the family members or close relatives is diabetic then in the case of polycystic ovaries, the girl is prone to high blood sugar and 75% of such girls are probably insulin resistant (insulin).
Depending on the symptoms of PCOS, the doctor prescribes a course of treatment and medication. However, it is kept in mind that women suffering from this problem can manage and reduce their risk by a healthy and balanced diet and positive thinking instead of any other medical treatment.
Diet and lifestyle
Women who have PCOS problems are advised to include some exercise along with a low-calorie diet in their lifestyle. Most women struggling with this condition are probably overweight and insulin resistant, so even a slight weight reduction can produce positive results.
If maintenance of healthy weight:
- Low levels of insulin and androgens
- Ovulation is restored and the menstrual cycle regularized
- Increases the effectiveness of medicines given by doctors
- Women who want to conceive help infertility problems
However, it is important to note that 20% of women with PCOS problems are lean and underweight, but still face challenges of fertility, increased androgen levels.
What is a balanced diet?
In a balanced diet, low carbohydrate intake should be taken for low fat, high carbohydrate diet increases the level of insulin in the body. Therefore, carbohydrates, which increase the level of blood sugar, should be replaced by these food items in the diet.
- High fiber and non-starchy vegetables like broccoli, cauliflower, spinach, green and red chilies, and sprouts.
- Lean proteins such as tofu, chicken, and fish, do not contain fiber but are a healthy dietary option.
- Anti-inflammatory food and spices such as turmeric, tomatoes, beans, and pulses.
- Fresh fruits and sugarless juices, vegetable smoothies.
- Whole grains such as wheat bread, brown rice, oats.
- By looking at the food label, make sure that the brown bread is made from wheat because many manufacturing companies also use color to make brown bread.
Do not eat or eat fewer food items that increase inflammation and insulin resistance, such as:
- Food items that have a high glycemic index (GMI).
- Anything made from refined carbohydrates such as white bread, white rice, pasta, and white flour.
- All types of sugar and sugar-based snack items such as cookies, candies, sweets, soda drinks, and juices contain sugar.
- Inflammatory food items such as red meat, fried snacks, and chips.
- Starchy vegetables such as potatoes, maize, and peas.
Vegetarian women who are suffering from PCOS are advised to include plant-based vegetables in the diet, but women who are non-vegetarians are advised to consume less meat. Such women should consume meat only once or twice a week. Meat should be cooked in very little oil. It is better to cook it in steam and eat it.
In addition to a balanced diet, it is very important to adopt a positive lifestyle and options in the problem of PCOS and like disorders.
- Exercise reduces the level of blood sugar. Daily physical activity and exercise prevent and treats insulin resistance. It also helps to keep the cause under control and improve ovulation.
- PCOS can also cause stress and anxiety. For this, the mind can be kept calm with the help of yoga and meditation.
- It may also be beneficial to talk to a doctor or other medical professional.
- Get regular follow-ups and consultations with the dietician and nutritionist.
- Make a meal and maintain it. In particular, your body will become confused when your medicines are not running.
- Follow the Diurnal Sleep Pattern ie the routine that sleeps at night and remains active during the day. It is very important to get 8 hours of sleep at night. Disturbances in sleep patterns affect the release of hormones.
- Adhering to this routine, if the body's adipose tissue (adipose tissue) inches decrease by an inch, instead of body weight, this is also a positive result.
How can they be helped to overcome the problem of PCOS in lean women?
Even after a PCOS problem, if the woman is thin, she should not take her position lightly because it is important to check for hyperglycemia in such women. At the same time, the rate of occurrence of other diseases is also higher in such women. Such women should keep these things in mind:
- Keep blood sugar levels constant.
- They should exercise resistance training to improve access to insulin in muscle tissue.
- The diet plan should be followed after insulin intake is controlled after meals.
- Yoga, meditation, and complete sleep reduce stress.
Women who suffer from PCOS and PCOD may have occasional fostering. However, taking proactive steps to better health and positive thinking can help reduce and manage symptoms.
Dr. Satish N. for expert advice Special thanks to Tibrewala (MD, OBGyn).