Poly-cystic ovarian syndrome commonly known as “PCOS” is one of the most complicated health issues women face. Many of us females are going through this and are unaware about their situation. First it is necessary to know what poly-cystic ovarian syndrome is and then how to deal with it. Once PCOS is in control there is nothing that your body cannot achieve. Presenting PCOS Indian diet plan to get pregnant.
What is PCOS ?
Polycystic ovary syndrome (PCOS) is a hormonal disorder very common among women of reproductive age.
Symptoms of PCOS:
- Infrequent or prolonged menstrual periods.
- Excess male hormone (androgen) levels causing hirstuism, excess hair on the body, balding or hairfall.
- The ovaries may develop numerous small follicles.
- Fail to regularly release eggs.
- There is insulin insensitivity.
What causes PCOS?
- Low grade inflammation in body
- Excess androgen produced due to hormonal imbalance
- Faulty eating habits that increase insulin resistance
PCOS can result in:
- Gestational diabetes or pregnancy-induced high blood pressure
- Miscarriage or premature birth
- Metabolic syndrome —combination of conditions like high blood pressure, high blood sugar, and abnormal lipid levels
- Type 2 diabetes or pre diabetes
- Sleep apnoea
- Depression, anxiety and eating disorders
- Abnormal uterine bleeding
- Endometrial cancer
Infertility – A major concern of PCOS:
PCOS gives rise to larger than normal ovaries with n number of immature eggs. With PCOS there is high level of male sex hormone named androgens. High androgens levels interfere with regular activity of ovaries. It hinders the ovulation process and release of developed egg in female body. If egg is under developed then it gets difficult for the egg (ovum) to fertilize with the sperm and set in pregnancy.
How to solve the problem?
There are various ways in which PCOS can be handled. It totally depends on the severity of the issue and the way body reacts to the treatment.
PCOS is treated with combination of medicines, diet and exercise. Medicines are given to correct the hormonal imbalance and timely ovulation. Diet plays a role in managing weight, insulin insensitivity and providing adequate nutrition. Exercise regularise the hormone secretion, manage weight and improve metabolic processes in the body.
PCOS Indian Diet Plan to Get Pregnant
How does food or PCOS diet help in pregnancy?
While you suffer from PCOS, you should have foods that are low in glycaemic index, high fiber, rich in good quality proteins and low in fat. Right selection of food, keeps the insulin secretion in place. Foods like soy improve the release of oestrogen in body and promote healthy ovulation. Omega 3 rich foods help keep the uterus and foetus healthy. Omega 3 also helps in perfect development of ovum in the ovaries. High fiber foods keep the weight in check.
Low GI foods:
Whole grain cereals, pulses, whole fruits and vegetables all come under low GI foods. Avoid high GI foods like refined flour, processed foods, channa flour. Opt for multigrain flours or breads. Select brown rice over white rice. Consume whole fruits instead of fruit juices.
Low fat foods:
Avoid all high calorie foods like desserts, fried foods, white sauce preparations, sweets, bakery products. These are all high in refined flour and also fat. High fat foods leads to weight gain and worsen the development of ovum. Opt for alternative cooking methods or food stuffs that are low in fat.
Omega 3 rich foods:
Omega 3 rich foods like walnuts, soy, fish, egg reduces inflammation in female body. It also promotes regular menstruation and development of healthy ovum. You can replace the oil with rice bran oil and olive oil which can be used for cooking. Flax seeds are also a good option to increase omega 3 and fiber intake. Read – Benefits of Flax seeds.
High fiber foods:
Whole fruits and vegetables, flax seeds, sprouts, unstrained vegetable soup, multigrain breads, brown rice are all rich in fiber. High fiber keeps you full for longer period of time thus, cut down over eating. This helps to avoid unwanted calorie intake. Fiber keeps the gut clean, removes toxins and balances the weight. High fiber also helps to reduce the inflammation in body. Thus, it improves the ovulation and hormone response.
Calcium and Vit D and chromium rich foods:
Calcium and Vit D are essential for proper hormone response especially insulin and oestrogen. Milk and products, fish, Ragi are all rich in calcium. Chromium is required for optimum insulin response. Nuts and oil seeds are rich in chromium. Walnuts and almonds are good option to increase chromium intake. Also fish is a good source of chromium.
Read – Benefits of Ragi
PCOS Indian Diet Plan to Get Pregnant ; Basic Diet and Exercise
A particular diet might work or not for every female. But studies show that healthy weight loss helps in conceiving with PCOS. With just 5 – 10 % weight loss, ovulation returns to normal and help you achieve pregnancy. 30 – 45 minutes of aerobic or cardio exercise shows a promising result. You can start with moderate intensity walk or jog, swimming or cycling. Cardio workouts help in weight reduction with added benefit of normalising body fat and hormone levels. here is a diet plan for PCOS Indian Diet Plan to Get Pregnant.
Sample diet plan:
Here is an PCOS Indian Diet Plan to Get Pregnant.
Early morning : 1 glass warm cinnamon and lemon water
After sometime: 1 glass milk (no sugar, no cream) + 2 – 4 Walnuts
Breakfast: 1 cup Vegetable Poha/ upma + 1 cup Tea (no sugar)
Mid-Morning: 1 Fruit (Avoid banana)
Lunch: 1 cup Salad sprinkled with flaxseed powder
+ 2 Chapati (flour fortified with wheat bran)
+ ½ cup Brown Rice
+ 1 cup vegetable
+ 1 cup Dal / Pulse or 2 pc chicken or 1 pc fish or 2 egg whites
Mid Afternoon: 1 glass buttermilk or 1 glass Nachni ambil
Evening: 1 cup Tea (No sugar) + ½ cup Oats with milk or 1 cup Sukha Bhel or ½ cup Sprouts or roasted soy seeds
Mid-Evening: 1 cup vegetable soup (not strained)
Dinner: 1 cup quinoa and vegetable Salad
+ 1 Nachni Roti or 1 cup Vegetable Pulao
+ 1 cup Vegetable
+ Dal 1 cup
+ 1 cup Curd or 2 egg whites
Bed time: 1 glass Milk (no sugar, no cream)
Nothing is impossible. Even females with PCOS can experience the beautiful journey of conceiving and delivering a healthy baby. A little bit of awareness and care for your body will allow you to defeat PCOS. A right kind of diet accompanied by appropriate workout opens the gateway of healthy you. Hope this PCOS Indian Diet Plan to Get Pregnant helps you.