Hey there, viewers! We all know food is a vital part of our lives.
It provides the nutrients, vitamins, and minerals necessary to operate properly.
Research proves that dietary changes are the most successful ways to manage PCOS.
Today, we’ll be discussing foods that can fight this very condition.
Do whole foods help? What about anti-inflammatory foods?
How important is exercise? We’re talking all that and more. But wait, what the heck is PCOS anyways?
PCOS or Polycystic ovary syndrome is a condition that causes hormone imbalance and metabolism
issues in women. Research shows that one out of every ten women experiences this condition.
PCOS can lead to the development of other serious health concerns like diabetes, depression,
heart diseases, and an increased risk of cancer. The exact cause of PCOS is not known, but the
symptoms include pelvic pain, thinning of hair, weight gain, unwanted hair growth, infertility,
and irregularity in the menstrual cycle. Making the right changes to your diet
should be the first step when you’re diagnosed with polycystic ovary syndrome.
Medication can help improve your condition, but diet and lifestyle have more of an impact.
The ultimate objective of a PCOS diet is weight management. Let’s talk about the food choices you
should make if you have it. Whole foods
These foods are rich in fiber, and have a lower glycemic index. Our body takes a
longer time to metabolize whole foods. This simply means that they’re slowly
absorbed into your bloodstream, and less insulin is required to deal with them.
Studies show that a higher intake of whole grains reduces the risk of PCOS by 64%.
Less insulin means less production of testosterone in our bodies. You can include
whole foods like healthy oils, fish, seeds, nuts, vegetables, and fruits in your PCOS diet.
Which whole food is your favorite? Has it made you feel healthier?
Sound off in the comment section, and start a conversation with our Bestie community...
Foods with healthy fats Many of us believe that fats are bad for our
health and can lead to weight gain. But healthy fat contributes to a significant part of our diet.
Hormones in our body are produced using fats, as well as the sheath that surrounds our nerves.
Keep in mind there is no special diet for PCOS, but eating right and staying active can help you
manage your symptoms effectively. Smart fats can help you feel satisfied for longer. They can also
help you lower the glycemic index of foods. Polycystic ovary syndrome can cause mild
inflammation, which will increase your risk of developing type-2 diabetes,
cardiovascular disease, and other serious health conditions. Healthy fats are known to
reduce inflammation in the body making them an essential component of your PCOS diet.
If you want to include some healthy fats into your diet, go for some coconut oil,
whole eggs, chia seeds, dark chocolate, coconut, extra virgin olive oil, avocados, and fatty fish.
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Organic meat If you’re suffering from PCOS,
premium quality meat is perfect for you. Plant-based meat contains fewer hormones,
and the livestock is less likely to have been fed genetically modified foods.
When fed to standard livestock, modified foods often contain pesticides, which make
it difficult to manage hormone levels. They can also worsen symptoms of PCOS.
Along with organic meat, organic dairy products, such as natural yogurt, are beneficial for women
with PCOS. They contain healthy bacteria. You can add at least one serving of organic
meat to your PCOS diet every day. One serving is the same as a piece of chicken or fish
the size of the palm of your hand. You can also include 3/4th a cup of tofu if you want. Salmon,
skinless chicken, and tuna are the best options. Remember not to skip your meals. Eat at least
three a day at appropriate times. If you feel hungry in between,
go for healthy snacks such as unsweetened yogurt, low-fat crackers, or fresh fruit.
Foods with a lower glycemic index Glycemic index is the value assigned to
foods on the basis of how slowly or rapidly they can increase your blood sugar levels.
Food items that do not cause a huge spike in insulin levels
are considered to be foods with a low glycemic index. They’re usually unrefined, unprocessed,
and rich in vitamins, minerals and fiber. If you’re planning a diet for PCOS,
make sure you steer clear of foods that have added sugars. These foods can increase your
glycemic load. Research has shown that foods low in glycemic index tend to help weight loss,
which is a primary concern for women with PCOS. Before we move ahead, are you trying to become
healthier overall? Well here’s another video you might like. Watch and learn 8
apple cider vinegar hacks. Now back to our discussion on high-protein foods...
Protein foods Foods high in protein, such as
peanut butter, avocado, beans, eggs, and tofu are an essential part of a healthy PCOS eating plan.
Combining high protein foods with carbohydrates can slow the absorption of said carbs,
and lead to lower insulin levels. For instance, if you’re a fan of rice, try adding
beans or a little avocado to balance the effect. Remember that just like any other disease,
polycystic ovary syndrome also responds positively to proactive lifestyle choices.
So exercise and daily physical movement are equally as important as your diet.
Anti-inflammatory foods Women with PCOS have low levels
of chronic inflammation. This makes them more resistant to insulin and prone to weight gain.
Making sure your PCOS diet is rich in anti-inflammatory foods
will help you manage your symptoms effectively, while also keeping track of your insulin levels.
Some delicious anti-inflammatory foods you can add to your diet are green tea,
dark leafy veggies, blueberries, broccoli, cherries, beans, olives, cauliflower, and coconut.
You can also consume red wine in moderation. If you’re a meat lover, cold-water fish such
as salmon or sardines can be a good choice. Spices and herbs are also anti-inflammatory,
so you can use them to make your meals tastier. Don’t forget to include yoga and meditation in
your everyday routine if you have PCOS. The symptoms associated with
this disease can cause stress, and these techniques will help you calm your mind,
and let you connect with your body. Fruits
Fruits are rich in fiber, and an excellent source of vitamins and minerals. There are
several women out there who feel a little hesitant to include fruits in their PCOS diet.
This is because of their sugar content. However, if consumed in the right portions,
fresh fruit can be a healthy alternative to fried snacks. Fruits are important for
providing the right nutrients for your body to combat the symptoms of PCOS.
You can always choose fruits with a low glycemic index such as apricots,
prunes, plums, cherries, and grapes in your PCOS diet to enjoy double benefits.
Don’t forget to try healthy cooking methods. This way, you’ll enjoy the overall advantages of your
PCOS diet. Select baking, grilling, microwaving, or steaming instead of deep frying and roasting.
If you’re dealing with polycystic ovary syndrome or any of its symptoms,
you may feel irritated at times. Taking the right steps to improve your health
will not only enhance your mood, but also help you reverse your symptoms.
Experts suggest developing a good food/bad food list and sticking to it. You can eat unprocessed,
whole grain bread and cereal to keep your hormone and sugar levels in check.
If your symptoms are still bothering you, get in touch with your gynecologist.
They can recommend the next steps easily. There are several delicious meals you can
make for yourself using PCOS-friendly items. Here’s what you need to know.
Check out 9 natural ways to balance your hormones. Or how about 9 symptoms
of hormonal imbalance in women? Go ahead, click one. Or better yet,
watch both, and learn how just little lifestyle changes can reduce your risk of disease.
Do you, or anyone you know suffer from PCOS? Let us know in the comments below!