It is a common hormonal disorder that can affect any woman. Apart from other causes, an unhealthy lifestyle and improper diet encourage this disease. PCOS or PCOD can be controlled with a proper diet. Before heading toward the dietary part, let’s first get to the basics and learn what happens in polycystic ovaries.
A woman with polycystic ovary experiences enlarged ovaries with tiny multiple cysts. If you have PCOS (polycystic ovarian syndrome), it does not mean you have polycystic ovaries. However, most women with this syndrome have polycystic ovaries. Since PCOD happens due to hormonal imbalance, sudden weight gain is a common symptom which becomes a severe problem with time. Apart from this, a woman with PCOD can suffer from an irregular menstrual cycle and infertility. By maintaining a healthy diet, one can prevent the disease, and if you already have this, you can manage it efficiently.
What to eat?
The heart of the problem is hormonal imbalance. So, one should choose a diet that controls the hormonal changes.
- Whole foods and low GI foods:
Natural and unprocessed foods are known as whole foods. Since whole foods are rich in fiber and have a low glycemic load, they get absorbed into the bloodstream slowly. This means the need for insulin becomes less.
Here is a list of whole foods:
- The DASH diet:
Since PCOD increases the risk of heart disease, most doctors recommend a DASH diet or Dietary Approaches to Stop Hypertension. Dash diet reduces the chance of heart disease to a great extent. It also helps in managing the PCOS symptoms. This diet discourages foods rich in sugar and saturated fat.
List for such a diet:
- Whole Grain
- Low-fat dairy products, fruits, and vegetables.
- Anti-inflammatory diet:
Foods like fatty fish, berries, extra virgin oils, and leafy greens help in reducing the symptoms that cause inflammation.
According to a study, held in 2015, it has been observed that obese women following the DASH diet for 8 weeks, experienced visible changes than the women who did not. The result was the reduction of insulin and belly fat.
- Unprocessed and natural food
- Leafy greens
- Foods rich in fiber
- Cauliflower or broccoli
- Legumes including dried beans, lentils
- Spices like turmeric and cinnamon
- Good fats like coconut oil and olive oil
Foods to avoid:
Strictly say “No” to the following –
- White bread and pastries
- Fast food
- Energy drinks and soda
- Processed Meats
- Solid fats like margarine
- Excess red meat
Remember, weight gain is the root of every disease. Follow a proper diet and exercise regularly to reduce/control your weight. Also, make sure your cholesterol level is low.