Polycystic ovarian disease (PCOD) has a constellation of symptoms. Therefore, it is also known as a polycystic ovarian syndrome (PCOS). Don’t get depressed, there is always a solution to every problem. Before you understand some tips on diet for PCOS, let’s first take a look at what it’s all about.
What is PCOD?
As the name suggests, the primary characteristics of this syndrome is the presence of numerous cysts in the ovary. This is caused by an imbalance in the hormone, due to excess production of androgen, although scientists are not very clear why this happens. Women who have PCOD normally have high levels of insulin in their blood. The right diet for PCOS is thus very important.
What are the symptoms of PCOD?
The symptoms of PCOD are varied in different women and often is based on the severity of the condition. As androgen is typically a male hormone, many women develop some male characteristics in advanced stages of PCOD such as hirsutism (increased hair growth in the chest, back, fingers, toes, etc.) and male pattern baldness. Other symptoms associated with PCOD are:
|Acanthosis nigricans (presence of dark, thick velvety skin in body folds)|
|Insulin resistance syndrome (poor blood sugar control)|
|High blood pressure|
The significance of losing weight
There is a vicious cycle involved here. Women who have PCOD tend to put on weight and have difficulty losing it. In order to bring their hormone levels under control, they need to lose weight. The right diet for PCOS can work effectively to cut down on weight, here are some tips on diet for PCOS
Diet for PCOS : –
The most important tip on the diet for PCOS would be to cut down on simple sugars. Sugary foods bring about a surge in the blood sugar levels, which places undue stress on the body. In the long run, this leads to poor control of blood sugar and weight gain. Cutting down on sugary foods becomes very crucial when you have PCOD. The correct diet for PCOS includes complex carbs instead of simple ones. It is important to develop a taste for nutritious foods rather than eating junk. Here is a table that shows what to have and what to avoid in the diet for PCOS.
|Whole wheat products||Refined flour products/maida|
|Whole grain / whole wheat bread||White bread|
|wholegrain / whole wheat pasta||white pasta|
|Barley, natural diuretic fruits||Fast foods|
|Oats, corn||Cakes, cookies, sweets, chocolates|
|Raw fruits and vegetables||High fructose corn syrup|
|Lean meats||Soft drinks and soda|
|Protein shakes||Bengali mithai, sweets, desserts|
Other than these tips on diet for PCOS, some lifestyle modifications will also help.
Other lifestyle modifications that help
1. Drink plenty of water:
Drink at least 2 liters of water per day. Flavored water will help. In order to overcome this, try to drink one glass of water whenever the clock strikes the hour. This way, you can incorporate it in your daily routine and stay hydrated throughout the day. Regular intake of water will help with detoxification as well as avoid water retention in the body. You may feel bloated all the time, another reason for not wanting to drink water. But drinking more water will actually help you in flushing this accumulated water and feel lighter. You need to lose that water weight.
Regular exercise will not only help you reduce weight, but will help lessen binge eating. The feel-good hormones (serotonin and dopamine) released with exercise will keep your stress levels also low.
3. Free your life of stress:
The stressors will not vanish, but a daily 1-hour meditation is great to keep yourself from feeling stressed. There are other things that help you feel less stressed, like yoga, music, doing something you really love, and above all taking life a little less seriously. Since stress is a contributing factor of weight gain and PCOD, learning to unwind help.
4. Quit smoking for good:
Experts say that smoking stimulates androgen production, the main culprits of PCOD characteristics. So, kick the butt for good.
5. Say NO to alcohol:
We all know that alcohol affects the liver function, which in turn affects hormone balance. Saying NO to alcohol will not only keep your liver healthy but also check PCOD progression.
Whether it is to fulfill your motherly instincts, regaining your feminine charm, or improving your general health and well-being, the progression of PCOD is something that needs to be checked sooner than later. These tips on diet for PCOS will help.
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