Polycystic ovary syndrome (PCOS) involves irregular to no periods at all. Women with PCOS usually have several cysts in their ovaries due to hypersecretion of the hormone, androgen. If you have symptoms like irregular menstruation, acne, hirsutism and male pattern baldness, consult the best gynaecologist in Bangalore. Here are dietary and lifestyle management tips for PCOS that you might be recommended to follow.
Foods to Add to Your PCOS Diet
Foods rich in fibre can help fight insulin resistance by reducing sugar’s impact on your blood and slowing down digestion. This often benefits women with PCOS. You can have the following high-fibre foods:
- Cruciferous veggies like Brussels sprouts, cauliflower and broccoli
- Greens including lettuce
- Red and green peppers
- Lentils and beans
- Almonds
- Berries
- Sweet potatoes
- Pumpkin
Lean protein sources like fish and chicken don’t contain fibre but are a highly nutritious and filling option for PCOS patients.
Foods that help in reducing inflammation can also be helpful. These include:
- Spinach
- Tomatoes
- Walnuts and almonds
- Olive oil
- Fruits like strawberries and blueberries
- Varieties of fish rich in omega-3 fatty acids
Foods to Limit or Avoid with PCOS
Since refined carbs cause inflammation and aggravate insulin resistance, you should limit or avoid them. These include highly processed food items such as:
- Muffins
- White bread
- Sugary desserts
- Pastries
- Anything made with white flour
Even pasta noodles with semolina as the first ingredient are low in fibre and high in carbs. A better option is pasta made from lentil/bean flour instead of wheat flour.
Since sugar is a carb, you should limit it as well. When you read food labels, look for different names of sugar like:
- High-fructose corn syrup
- Sucrose
- Dextrose
On a PCOS diet, it’s good to consume less of beverages like juice and soda since they are loaded with sugar. You should also ditch inflammation-causing foods like processed or red meat, margarine and fries.
Nevertheless, remember to speak to the best gynaecologist in Bangalore before making dietary changes.
Other Lifestyle Changes for PCOS
Daily physical movements and exercises are some of the other lifestyle changes that can help with PCOS. When they are coupled with limited consumption of refined carbs, you can better reduce insulin resistance. Ask the best gynaecologist in Bangalore regarding how much time you should dedicate to physical exercise every week.
A low-inflammation diet, low sugar intake and daily activities can also help you shed weight. You may also experience better ovulation.
Since PCOS also leads to stress, you can benefit from stress reduction techniques which help in calming your mind and connecting with the body. Examples are meditation and yoga.
Along with that, you can also consult a therapist periodically if you think you need that.
Dietary and lifestyle changes can help improve PCOS symptoms but sometimes they might not work enough. In case the symptoms persist, consider visiting the best maternity hospital in the city for quality PCOS treatment. The doctor can work with you to come up with better ways of managing your health condition.
