The role of nutrition in PCOS management
When it comes to improving insulin resistance and inflammation, all in the name of balancing levels of sex hormones (like testosterone), key nutrients (vitamin D and magnesium) are important only after balanced, PCOS-friendly eating has already been established.
Opting for healthy fats, lean proteins, whole grains, and plenty of fresh fruits and vegetables may help reduce the risk of PCOS or manage its symptoms. Meanwhile, it is best to avoid highly processed foods and those containing high levels of fat, added sugar, and salt.
Eating wisely, being physically active, sleeping well, and managing your stress can help reverse the hormone imbalances at the center of polycystic ovary syndrome and the symptoms those hormone changes cause.
There are several types of B vitamins, but the most important for PCOS patients are vitamin B12 and folate (B9). Both B vitamins help to lower inflammation by breaking down the amino acid homocysteine. Homocysteine levels are commonly elevated in PCOS patients .
Myth #2: If You Lose Weight, You Can Get Rid of PCOS
Unfortunately, there is no cure for PCOS, but overweight and obese women can help balance their hormone levels by losing weight. Otherwise, treatment is aimed at managing symptoms. A wide range of treatment options can help prevent any potential problems.
low levels of sex hormone-binding globulin (SHBG) – a protein in the blood that binds to testosterone and reduces its effect. raised levels of prolactin (only in some women with PCOS) – a hormone that stimulates the breast glands to produce milk in pregnancy.
Foods to Avoid with PCOS
People with PCOS should avoid these foods that can ramp up inflammation: Fried foods (French fries, potato chips, corn chips and fried chicken or fish) Saturated fats such as butter or margarine. Red meat, including hamburgers, roast beef and steaks, processed luncheon meat and hot dogs.
Lifestyle changes are important to balance hormones. Daily exercise has its own benefits for PCOS women. Practicing yoga meditation and Exercise regularly 30 minutes with a good quality sleep for 7 to 8 hours each night can help PCOS women to balance their hormones.
Evidence suggests that magnesium deficiency may play an important role in women's health in several clinical conditions, including premenstrual syndrome, dysmenorrhea, and PCOS [10]. Women with PCOS have lower serum magnesium levels than healthy people [11].
A medicine called clomifene may be the first treatment recommended for women with PCOS who are trying to get pregnant. Clomifene encourages the monthly release of an egg from the ovaries (ovulation). If clomifene is unsuccessful in encouraging ovulation, another medicine called metformin may be recommended.
PCOS belly refers to the abdominal fat causing an increased waist-to-hip ratio, PCOS Belly will look like an apple-shaped belly rather than a pear-shaped belly. One of the most common symptoms of PCOS is weight gain, particularly around the abdominal area.
The PCOS belly involves the accumulation of visceral fat in the lower abdomen and typically feels firm to the touch. A PCOS belly is also characterized by a high waist-to-hip ratio of greater than 0.87 (apple body shape). However, some individuals may not experience any noticeable changes in their stomach.
Limit: Sugary beverages
“These are higher quality carbohydrates, and therefore are higher in fiber.” Examples of sugary beverages to avoid on a PCOS diet include: Soda. Fruit juice.
Daughters were nearly eight times as likely to have PCOS if their mothers had it, and they had a slightly higher risk if their mothers smoked during pregnancy. Mothers were 1.6 times as likely to have high blood pressure in later life if their daughters developed PCOS.
Many women with PCOS find that their menstrual cycles become more regular as they get closer to menopause. However, their PCOS hormonal imbalance does not change with age, so they may continue to have symptoms of PCOS.
Women with PCOS have higher levels of male hormones and many tend to be overweight or obese. Lots of women with PCOS have excess body hair, acne, irregular periods, and weight gain specifically in the abdomen. Instead of the traditional female pear shape, those with PCOS tend to have an apple shape.
Many women with PCOS struggle to lose weight because the condition creates an imbalance in hunger hormones, causing blood sugar levels to spike and crash throughout the day. “As a result, it is not uncommon for women with PCOS to develop an eating disorder, such as binge eating and yo-yo-dieting,” Dr. Kumar says.
Adherence aside, there are numerous health benefits of intermittent fasting. What makes intermittent fasting an especially good fit for women suffering from PCOS is its ability to improve biomarkers such as body weight, body-mass index, blood-glucose levels, and insulin levels, all of which can help you manage PCOS.