Reversing PCOS Through Diet
In modern times, the number of females suffering from PCOS is increasing like never before. While no one can actually tell the exact reason behind this but we can be sure that our unhealthy lifestyle is one of the primary contributors. More often than not, I have been noticing that when onboard a new female client and make them fill the preliminary medical form, PCOS is one of the most common disorders. Infact, you will be surprised to know that one in every five females in India is suffering from PCOS.
WHAT IS PCOS
Polycystic ovarian syndrome is a condition that causes hormonal imbalances and problems with metabolism. PCOS can also lead to many serious issues if not taken care of such as diabetes, and cardiovascular problems to name a few.
SYMPTOMS OF PCOS
• Irregular periods
• Heavy bleeding
• Excess hair growth
• Greasy skin
• Weight Gain
• Darkening of skin
• Difficulty in becoming pregnant
CHANGING YOUR DIET CAN MANAGE AND REVERSE PCOS
Diet plays a very critical role in reversing PCOS, and we can probably say as we have experienced it first hand with our clients. Our clients have been able to reverse their PCOS by following our diet plans and prescribed minor lifestyle changes.
Therefore, incase you are detected with PCOS, it’s very important to focus on your diet to reverse the disorder and also fight its other side effects including higher than normal insulin levels. Insulin is a hormone that’s produced in your pancreas. It helps the cells in your body turn sugar into energy and PCOS can hinder in its production. Therefore, the right diet plan also helps in controlling your blood sugar levels and reduces the harmful effects of PCOS.
DIET TIPS TO REVERSE PCOS
• Start your day with a cup of PCOS tea (Boil a small cinnamon stick and jeera in one glass water for 5 mins then strain and have it) this will help you to keep you sugar levels in control.
• Never skip your meals or keep too much gap in between your meals.
• Eat a balanced amount of complex carbohydrates, lean Protein and good fats.
FOODS TO INCLUDE
• Include low glycemic index foods such as whole grains (oats, whole wheat, millets) and legumes (chickpeas, beans)
• High fiber and green vegetables like spinach, broccoli, cauliflower, bell peppers, cucumber, eggplant, Brussels sprouts etc.
• Lean proteins such as fish, eggs, chicken. Vegetarians can include mushrooms, green moong dal, and quinoa.
• Replace your colas with buttermilk.
• Include fruits such as apple, pear, peach, plum and strawberries.
• Include anti-inflammatory foods such as tomatoes, turmeric, almonds, walnuts and olive.
• Have salads with your meals that are rich in fiber.
• Micro minerals like zinc, chromium and selenium are important for body’s insulin sensitivity.
• Add sources if B12 (fermented foods like Idlis) sprouts, chicken.
• Add seeds such as pumpkin and flaxseeds.
FOODS TO AVOID
• Try to avoid refined carbohydrates like white bread and refined white flour (maida).
• Avoid sugar as much as you can and jaggery or honey are equally bad for PCOS patients.
• Avoid processed foods and try to eat as much as fresh food as possible.
• Sleep plays a very important role in managing PCOS, try to get a quality sleep for 7-8 hours.
• Exercise or walk for a minimum of 45 minutes daily.
• Practice yoga asana especially for PCOS.
• Eat small frequent meals and never think of skipping your meals.
Suffering from PCOS can be frustrating at times because the doctor prescribes a set of medicines which are either birth control pills or diabetic pills. These pills never reverse PCOS and give temporary results and can lead to other set of side effects, weight gain being the most common one. I would like to end with my favorite quote.
LET FOOD BE THY MEDICINE AND MEDICINE BE THY FOOD
Diet and lifestyle changes can heal your body from inside and take you out of this vicious circle of PCOS