What Diet Should Be Taken in PCOS

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What is PCOS?

PCOS is Polycystic Ovarian Syndrome, which is getting very common endocrine disorder which is affecting women reproductive age.

What are the Symptoms Seen in a Lady Who has PCOS?

  • Weight gain or difficulty in losing weight
  • An irregular menstrual cycle
  • Infertility
  • Acne
  • Hirsutism
  • Male pattern baldness
  • Depression and anxiety
  • Change in breast size
  • Pelvic pain

What are the Causes That are Responsible for PCOS?

  • Family history
  • Lifestyle
  • Overweight
  • Fat and cholesterol
  • Cardiovascular problems
  • Sleep apnea

Knowing the causes and symptoms of PCOS lets discuss the diet, which will help to manage the symptoms and what not to eat which will flare up the problems. As per Ayurveda the Tridosha – Kapha, Vata, and Pitta are responsible for running a smooth and healthy life. Therefore, it is important that the doshas have to be balanced. In the case of PCOS when Kapha dosha gets imbalanced it blocks the path of Vata and Pitta dosha which affects the system and results to the complications.

Here are the Food Items or the Diet Decided and Finalized by Ayurveda Experts to Manage the Symptoms and Cure the Problem.

1. High-Fiber Vegetables

Women suffering with PCOS is having raised or higher levels of insulin, due to which they become insulin resistant. Therefore, to increase the production of insulin, it is required to have fibrous foods in the diet of a woman with PCOS. The food which is loaded with fiber or are rich in fiber are– cruciferous vegetables, such as broccoli, cauliflower, Brussels sprouts, greens, including red leaf lettuce, arugula, green and red peppers, beans, lentils, almonds, berries, sweet potatoes, winter squash, and pumpkin. These rich fiber food items help to overcome the problem of being insulin resistance by slowing down digestion and reducing the impact of sugar on the blood.

2. Lean Protein

Having protein in the diet keeps us full and energetic for a longer period. Adding lean protein like-tofu, chicken, and fish are the best source to provide protein. These food items are not having fiber in it. Having eggs in the diet is also helpful for women with PCOS.This diet is not the only source of proteins, but are loaded with nutrients which are very effective in managing and improving the symptoms of PCOS.

3. Intake Anti-inflammatory Foods and Spices

One who has PCOS is having a complaint of having inflammation which generates uneasiness. So, to avoid it one should consume food which does not give inflammation and should have the potency to ease the inflammation. Add-Tomatoes, Kale, Spinach, Almonds & walnuts, Olive oil

Fruits, such as blueberries and strawberries in your diet, which help to manage the inflammation.

4. Omega-3 fatty Acid

Intake of Omega-3 helps to overcome depression, reduces the testosterone level, and regulate the menstrual cycle. As we know it cannot be manufactured by the body the only way to have it is the outer source by diet or the supplements. Intake of fatty fish such as salmon, avocado, nuts, seeds, and sardines are the best source of omega-3 fatty acid.

5. Low Glycemic Diet

The PCOS diet should be of low glycemic- Women one who is suffering with or diagnosed with PCOS are insulin resistant, which leads to a rise in blood sugar level. In that scenario, intake of low glycemic food like fruit and vegetable, whole grain, lean protein, and healthy fats will help to reduce and manage the symptoms of PCOS.

Here are the Food Items or The Diet Which Should be Avoided as Per- Ayurveda Experts to Manage the Symptoms and Cure the Problem.

1. Processed Foods

It is always the cause of many health issues if ignored results in many complications. As the preparation of processed food is having high sodium content and contains unhealthy fats which worsen the symptoms that one is going through. To have Healthy life one should not intake processed foods like junk food, canned products, fried foods, and all that is preserved. Same goes in the case of PCOS when one is suffering and struggling with the symptoms having a such diet will flare up the problem and result in more complications.

2. Milk

If we talk about the doshas as per Ayurveda intake of milk and milk products are the reason for the imbalance. As we know milk has the tendency to increase the testosterone levels because of its high protein in it which limits the normal testosterone metabolism. In the case of PCOS, high testosterone levels can worsen the condition by flaring up the symptoms. If one wants to take milk prefer to skim milk than full-fat, but it will be good if you avoid it.

3. Simple and Refined Carbohydrates

Women with PCOS have the tendency to put on weight or develop diabetes also leads to inflammation. There it is important to keep a check that the intake of too much of carbohydrates can flare up the complications and result in complications. Therefore, the diet should be very balanced and avoid- white bread, muffins, breakfast pastries, sugary desserts, white potatoes, anything made with white flour.

4. Soy and Fat

  • Soy products are high and loaded with protein and women with PCOS needs to maintain a healthy level of protein. Soya products are responsible for the delay of ovulation. Consumption of food with fat will again put you into more troubles as it will increase body weight so it should be avoided.

5. Caffeine and Alcohol

Consumption of Caffeine and alcohol are associated with other complications like infertility and worsen the case of a woman with PCOS.

Along with Diet, Yoga will also Help in PCOS

PCOS is a hormonal disbalance and is very common these days following the yoga is helpful in lowering down the stress level or the hormones of a woman with PCOS. Doing yoga is always helpful and in this case, it will help in strengthening the organs and the body which is affected by PCOS, also reduces the stress that can aggravate the condition. The yoga asanas which are recommended-

1. Surya Namaskar (Sun Salutation)

This asana is very beneficial for overall health of all organs. It has to be done in the 10-20 sets.

2. Naukasana (Boat Pose)

Beneficial for the pelvic region.

3. Bhadrasana (Butterfly Pose)

This asana is called the destroyer of all diseases. This yoga asana stretches the muscles and ligaments of the pelvic floor, which makes it helpful in the case of PCOS. This asana also exercises the genitourinary system, encourages the blood flow to the pelvis, the back and the abdomen. When done along with other asanas helps in PCOS by restoring the functioning of the ovaries to normal.

4. Sarvangasana (Reverse Body or Shoulder Stand Pose)

The asana benefits the entire body but is much more beneficial for the ovaries and balances hormones too.

5. Shalabhasana (The Locust Pose)

It strengthens the muscles of the back, the neck, and shoulders, and it also burns the belly fat.

6. Bharadvajasana (Bharadvaja’s Twist)

This yoga asana is the most beneficial for women and one who is struggling with symptoms of PCOS. This asana is a stress buster and improves digestion.  This asana strengthens the lower back.

7. Padmasana (Lotus Pose)

Helps in hormonal imbalances. It eases the menstrual discomfort, controls blood pressure and is a stress buster. This yoga asana is considered to be the best as it provides both physical and mental benefits.

8. Chakki Chalanasana (Churning Mill Exercise)

Helps in reproductive organs and stimulates the endocrine system. Doing this asana, it exercises other organs in the abdomen, including the pancreas, liver and the kidneys.

Women consuming the above-given diet and doing these yoga asanas are very much healthier and is far away from the sufferings of PCOS.