Shazneen Mistry
PCOS stands for Polycystic Ovary Syndrome which is a hormonal disorder and affects one out of ten women in India. The person suffering from this condition has infrequent or prolonged periods, increased levels of male hormones and insulin while the reproductive hormone progesterone is on the lower side. The worst complication of this disorder is Obesity.
Women suffering from PCOS report high insulin which makes them crave more carbs and sweets. This leads to an extra calorie intake which could contribute to obesity. So it is important to treat insulin resistance and not just reduce the blood sugars. A sedentary lifestyle and obesity are associated with an increased risk of getting PCOS.
"Ideally an active workout of at least 150 minutes per day is recommended for maintaining a healthy weight, improving the heart health and overall mental well-being. This active workout includes cardio activity, own bodyweight workouts coupled with yoga-asanas. But due to the urban lifestyle, it is observed that there is less priority given to exercise. Along with this, the food choices are skewed and there are more empty calories coming from carbs and fats and less protein and fruits and vegetables in the diet. This along with lack of exercise is a major contributor to being overweight or obese," says Avantii Deshpaande, PCOS and Gut health nutritionist.
It is very essential for people suffering from PCOS to lose weight, apart from that it is also important to detox the vital organs, improve gut health, and make some healthy lifestyle changes.
The following are some food tips that will help one weight loss as well as to reverse PCOS-
1. Take a high-fiber diet
A high-fiber diet packed with anti-oxidants is recommended to detoxify the body and improve gut health. Fruits and vegetables being low in calories also ensure you do not end up consuming extra calories. At least 5 servings of fruits and vegetables in a day is essential to manage the condition.
2. Include proteins
Proteins play an important role in the synthesis of hormones and provide the body with a filling food. Include protein in every meal from breakfast, lunch to dinner. You can take dals, beans, eggs, curds, nuts, and oilseeds.
3. Probiotics
Probiotics are not only excellent for your gut health but also reduce inflammation and regulate hormones like estrogen and androgen. Make it a point to have at least 1 glass of buttermilk in the day or ½ cup of fresh homemade curds, to improve gut health.
4. Omega 3 fatty acids
A daily dose of omega 3 fatty acids is known to improve the hormonal imbalance. Consume 1 tbsp of flax seeds, sunflower and melon seeds together in the day. You could also try seed cycling. Fish and fish oil tablets will also ensure you get omega 3 fatty acids.
5. Herbal teas
Herbal teas like green tea or green coffee are also useful in boosting metabolism and could be consumed as a replacement for our regular tea and coffee. Herbal tea helps manage PCOS symptoms.
6. Avoid milk and wheat
If inflammation is the cause of PCOS removing foods like milk and wheat from the diet for a few weeks will lead to weight loss.
In conclusion, for one to lose weight, one needs to reduce or stop the consumption of junk food for cutting out empty calories and replace this with home-cooked meals which are filled with nutrition. Enjoy the journey towards eating healthy and make it a daily habit by following mindful eating, making healthy swaps, and following a good workout routine.
