PCOS and Healthy Living

Polycystic ovary syndrome (PCOS) is a hormonal disorder that is thought to affect roughly one in ten women. Many of the symptoms of PCOS are related to high levels of male hormones in the body. This article will explore nutrition and lifestyle factors related to the management of PCOS and healthy living.

Read more Myths of PCOS

Some research has shown that diet can help reduce the impact of PCOS. Before we share the PCOS and Healthy Living diets lets find out 

How does Diet affect PCOS? 

Two of the primary 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 best steps people can take to manage the condition.

Many people 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. We are not trying to scare you! Diabetes is directly related to how the body processes insulin.

Foods to eat

There is currently no standard diet for PCOS. A lot can be decided on how we should eat and how to significantly change our PCOS and healthy living patterns.  While there is widespread agreement about which foods are beneficial and seem to help people manage their condition, and which foods to avoid.

Three diets that may help people with PCOS manage their symptoms are:

• A low glycemic index (GI) diet: The body digests foods with a low GI more slowly, meaning they do not cause insulin levels to rise as much or as quickly as other foods, such as some carbohydrates. Foods in a low GI diet include whole grains, legumes, nuts, seeds, fruits, starchy vegetables, and other unprocessed, low-carbohydrate foods.
• An anti-inflammatory diet: Anti-inflammatory foods, such as berries, fatty fish, leafy greens, and extra virgin olive oil, may reduce inflammation-related symptoms, such as fatigue.
• The DASH diet: Doctors often recommend the Dietary Approaches to Stop Hypertension (DASH) diet to reduce the risk or impact of heart disease. It may also help manage PCOS symptoms. A DASH diet is rich in fish, poultry, fruits, vegetables whole grain, and low-fat dairy produce. The diet discourages foods that are high in saturated fat and sugar.

A PCOS and healthy living  diet can also include the following foods:

• natural, unprocessed foods
• high-fiber foods
• fatty fish, including salmon, tuna, sardines, and mackerel
• kale, spinach, and other dark, leafy greens
• dark red fruits, such as red grapes, blueberries, blackberries, and cherries
• broccoli and cauliflower
• dried beans, lentils, and other legumes
• healthful fats, such as olive oil, as well as avocados and coconuts
• nuts, including pine nuts, walnuts, almonds, and pistachios
• dark chocolate in moderation
• spices, such as turmeric and cinnamon

Buy local greens from The Prodigal Farm, Noida.

Lifestyle changes help to manage the moods of people with PCOS. Combining a PCOS diet with physical activity can lead to the following benefits:

• weight loss

• improved insulin metabolism

• more regular periods

• reduced levels of male hormones and male-pattern hair growth

• lower cholesterol levels

Food Recipes for PCOS and Healthy Living

Here are some Indian Food recipes we can follow and make easily at home. Lets beat the PCOS with the healthy recipes and experience by real-life women and girls in India.

Two Broken Girls with PCOS

Namrata George and Teresa Boban, both moved from their hometown to Bengaluru for work. Soon they both were diagnosed with PCOS. We as Indians are not really aware of PCOS conditions, on this thought, the two girls came up with an Instagram page talking about PCOS and what healthy measure they are taking to take care of their bodies. Find out easy recipes and more on personal PCOS experiences on Two Broken Girls with PCOS.

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A post shared by Nams & Ter (@twobrokegirlswithpcos)

The Wonder Plate By Ankita

Inspired by Tara Dalal, Ankita from The Wonder Plate By Ankita has created some PCOS and healthy living recipes for the soul. Her recipes come out of personnel experience and her favorite one is Moong Dal Chilla. It comes in variants for winter and summer and is one healthy recipe. Find out more PCOS and healthy living recipes by The Wonder Plate on Instagram.

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PCOS Saheli

Weight Loss is an important strategy in PCOS. women should regularly walk and exercise. The main objective is to estimate the frequency of PCOS in physically active women and to determine the effect of exercise on body mass index (BMI). Find out after workout recipes on pcossaheli_india.

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A post shared by Pcos/Pcod Saheli India (@pcossaheli_india)

SANO, FÁCIL y SENSATO

Producing natural healthy diet recipes for PCOS which are easy and accessible to Indians too. The content is Mexican but you can always translate. Here’s one recipe which we enjoyed and shared with our friends. Find PCOS and Healthy living recipes in Mexican on her Instagram alimentacionop. 

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A post shared by Jara @alimentacionSOP (@alimentacionsop)

Ingredients to this healthy Smoothie:

• ½ carrot,
• 50 g of cooked beets,
• ½ royal apple,
• 10 leaves of fresh spinach,
• 1 tablespoon of flax,
• 1 cup of water, and
• cinnamon to taste …
• Garnish is 1 tablespoon of grated coconut.

Also Read 6 Best Foods For Anxiety Reduction

Nutri Health 

A clinical Dietician, sports nutritionist, and owner of NutriHealth, Dt. Prajaktta Kumbhar has professional knowledge about PCOS and is based in Kolhapur. If you are Marathi and have communication issues, we have the perfect match for you. She can be your PCOS health guide. Prajaktta extensively talks about the foods and habits one should inculcate in PCOS and Healthy Living. Her healthy recipes range from palak paranthas to the type of sugar we should use with major success tips on controlling emotions.

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The Bottom Line

If you’re coping with PCOS or any of its symptoms, you may feel frustrated at times. Taking proactive steps regarding your health can improve your mood as well as reduce your symptoms.

One of the best ways to do this is to create a good food/bad food list and stick to it. Just about every food that may aggravate your condition has a healthier, beneficial counterpart. For example, if you’re used to margarine and white toast for breakfast, try substituting high-fiber whole-grain bread and olive oil or avocado.

If your symptoms persist, speak with your doctor. They can work with you to identify the cause and recommend the next steps.