PCOS is one of the most prevalent female endocrine disorders across the country, typically targeting women of childbearing age. It should be understood that polycystic ovary syndrome, as the name suggests, is not a disease in its own right. It is simply a collection of symptoms. Therefore, doctors consider it to be a condition or disorder. However, there is no certified treatment that can completely cure this condition. But you can control the symptoms of PCOS by adopting a holistic and healthy lifestyle that includes a nutrient-dense diet, regular training, avoiding processed and inflammatory foods, avoiding harmful habits like smoking and drinking, and sleeping. enough.
In this condition, the female body begins to produce an excessive amount of male hormones, also called androgens. In healthy women, these androgens are produced in small amounts. The various symptoms of PCOS are the formation of sacs filled with sacs or cysts in the ovaries, excessive hair growth, acne, difficulty losing weight, infertility, and irregular periods.
Excessive weight gain and disrupted metabolism can also lead to insulin resistance. This happens when the body can produce insulin but is unable to use it effectively. This ultimately increases the risk of contracting type 2 diabetes in the future. Therefore, it is extremely important to manage the symptoms of PCOS before they gradually turn into something much more sinister. To reiterate, the most important step towards managing the symptoms of PCOS is to cultivate a clean, holistic lifestyle.
Here are some diet and lifestyle tips that can help manage the symptoms of PCOS
Add whole foods and green vegetables to your diet: Eat whole grains such as oats, brown rice, quinoa, etc. because they are rich in essential fibers. You should also consume nutrient-dense foods like legumes, legumes, nuts, seeds, fresh fruits, and green leafy vegetables, as they are packed with plant-based proteins, vitamins, and minerals. Also eat foods like kale, spinach, and berries, as they are a great source of vitamin B. Vitamin B deficiency is very common in women with PCOS.
Adequate intake of clean proteins: You can control your weight by increasing the good quality vegetable protein in your diet while reducing the intake of starch, sugar and fat. It is recommended that an average adult consume around 0.8g for every kilogram, depending on body weight.
Goodness of Ayurvedic herbs: You should also use ancient herbs with healing values such as Shatavari and Ashoka. They are both helpful in maintaining hormone levels and increasing estrogen production, respectively. But you should first consult an expert before adding them to your diet.
Increase good fats: Eat healthy fats like ghee, coconut oil, and olive oil as they help soothe the inflammation caused by PCOS. Avoid highly processed foods, sugary drinks, and sparkling colas as they can increase inflammation levels in the body.
Adopt a clean and holistic life: Finally, you must strive to make a comprehensive change in your life. In addition to a healthy and plant-based diet, be sure to devote at least thirty minutes to physical exercise every day. It can be anything from running, jogging, outdoor sports, or even yoga. Additionally, you can also practice mindful meditation and breathing techniques like pranayama to tame storms of stress.
(Shikha Dwivedi is a Msc. Clinical Nutrition and Dietetics at OZiva)
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