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There has been a “rapid increase” in the number of cases of polycystic ovary syndrome in women, a new study says. The first comprehensive analysis of PCOS-related infertility has shown that infertility has increased from six million in 1990 to 12.13 million in 2019 across 200 countries and territories.
So what is polycystic ovary syndrome? Also known as PCOS, it is a hormonal disorder that affects millions of women. This happens when a woman’s ovaries or adrenal glands produce more male hormones than normal. This may lead to irregular menstruation or no menstruation at all; The development of cysts can also cause infertility in some women.
Some other symptoms may be weight gain, especially around the waist, hair loss, acne or dark spots on the skin, pelvic pain and depression. This condition can’t be cured, but it can be treated and managed with food and lifestyle changes, explains nutritionist Kavita Devgan.
Losing excess weight, eating well, paying attention to how foods affect your blood sugar and insulin, exercising can change the way your heart pumps, as well as lifting weights to keep your muscles strong. , and controlling stress, all help. If you are struggling with PCOS, small but necessary changes in your eating habits can help reduce your symptoms, increase your energy levels, and control weight.
Diet: what to do?
Eat a whole foods-based diet like fruits, vegetables, pulses, grains, nuts and seeds. It is also important to increase fiber intake, so include at least 25-30 grams of fiber every day. Include adequate amounts of whole grains, beans, fruits and vegetables in your diet. Also, include protein in every meal. Remember to never eat carbohydrates alone and always combine it with protein or good quality fats as these help prevent blood sugar spikes.
Eating high-fat foods may help you manage this condition better. It helps not to become obsessed with calories when your hormonal health is suffering. Instead, focus on eating more good fats. Omega 3 can also help, so add fish, walnuts, flax seeds and sacha inchi seeds, which are all rich in protein.
Also include antioxidant-rich foods like green tea, green coffee, nuts and berries, and anti-inflammatory spices like turmeric and cinnamon in your diet. When using turmeric remember to add a pinch of black pepper as this will help you absorb the turmeric better. Vitamin B12 and D supplementation is important if levels are low.
have a proper breakfast
Eating too much is not good as it can lead to weight gain. Therefore it is important to have proper breakfast. Some smart snack options are a bowl of curd, buttermilk with sattu, black sesame laddu, a bowl of salad with tofu, coconut water with malai and roasted seeds and nuts.
Diet: what not to do
Avoid processed and junk foods as they are rich in trans fats and additives as they adversely affect your hormones and also cause inflammation. Reduce your intake of sweetened beverages like soda, sports and energy drinks as well as sugar and refined foods as these are also not good for health. PCOS is linked to insulin resistance, so the goal is to keep your blood sugar moderate and stable; It is high insulin levels that cause symptoms like excessive appetite, hair fall, acne, facial hair, etc. Avoid fried foods and trans fats and also control saturated fat intake.
Eliminate processed meats and processed snacks like cakes, cookies, candy and pies as they contain compounds that may cause more trouble. Reduce salt intake as it can cause bloating and women with PCOS tend to retain too much water anyway. Therefore excess salt increases their problems. If you feel sourness, stay away from salty snacks throughout the day. Reduce alcohol consumption as it can increase hormonal imbalance by increasing estrogen levels.
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