Polycystic ovary syndrome (PCOS) is commonly known as the symptoms of irregular menstrual cycles or no periods at all. Women with PCOS have multiple ovarian cysts that are caused by an overproduction of androgen hormones. This disease is more at risk for overweight or obese women.
In addition to the medical therapy recommended by doctors, changing to a healthier lifestyle by adopting a healthy diet is one of the keys to success in overcoming PCOS. Check out the following examinations to start a diet to prevent PCOS from getting worse.
How Do Diets Affect PCOS?
Two aspects of diets that influence PCOS are weight management and insulin hormone. Insulin plays an important role in the progression of PCOS. Women with PCOS were found to have higher than normal insulin levels. More than 50% of women with PCOS develop diabetes or pre-diabetes before they turn 40.
Excess insulin production also causes insulin resistance. This condition occurs when the body cannot use insulin effectively to regulate blood sugar. Insulin resistance is known to make it difficult for a person to lose weight. This is why someone with PCOS often experiences this problem.
Maintaining insulin levels with the PCOS diet is one of the best ways to manage the condition. A high-fiber diet can overcome insulin resistance, which is good for coping with PCOS.
What Foods Should Be Added to the PCOS Diet?
Fiber-rich foods can slow down digestion so that the rise in blood sugar levels is inhibited. This effect is necessary to control insulin resistance in PCOS. Some examples of high-fiber foods are:
- Cruciferous plants, such as broccoli, cauliflower, and cabbage
- Nuts
- Berries
- Sweet potato
- Green vegetables
Three types of diets can help PCOS patients overcome their symptoms, which are:
Low glycemic index (GI) diets: Low GI foods do not cause an increase in insulin as quickly as other foods, such as carbohydrates. Some examples of low GI foods are whole grains, nuts, seeds, fruits, leafy vegetables, and other low-carb foods.
Anti-Inflammatory Diet: One of the contributing factors to insulin resistance is inflammation. So, foods that can help reduce inflammation are also helpful. Examples of anti-inflammatory foods are fruits, fish oil, green vegetables, tomatoes, and sesame oil.
DASH diet: Originally, the DASH diet was intended for people with hypertension. This diet recommends eating foods low in salt and avoiding foods high in saturated fat and sugar. However, this diet is also known to help overcome PCOS symptoms. When following the DASH diet, you are encouraged to consume fish, poultry products, vegetables, and low-fat dairy products.
What Foods Should Be Avoided in the PCOS Diet?
Foods high in simple carbohydrates, such as sugar, can increase inflammation and insulin resistance. Thus, this type of food should be avoided or limited. Processed foods are also included, including:
- White bread
- Muffins
- Sweet dessert
- Fried food
- Food made from flour
When following the PCOS diet, you are also advised to reduce your consumption of sugary drinks such as soda, juice, and foods that cause inflammation such as French fries, processed red meat, and other fast foods. Several types of sugar should be avoided when looking at food packaging, such as:
- Sucrose
- High fructose corn syrup
- Dextrose
In addition to following a diet to treat PCOS symptoms, you should also exercise regularly. Physical activity, limiting sugar consumption and inflammatory foods can contribute to successful weight loss. The ovulation process can also be improved with this lifestyle.
To learn more about diets related to PCOS, contact a physician experienced in this field through the Fitie application. This application can be downloaded for a FREE consultation, especially for women.