Poly (meaning many) Cyst (small swellings/follicles growing like blisters with fluid inside them) Ovarian (inside the ovaries) Syndrome (action of a disease)
PCOS is a genetic, hormonal, metabolic and reproductive disorder that affects women. It is a leading cause of female infertility.
Women with PCOS may have enlarged ovaries that contain small collection of fluids, called follicles, located in each ovary. PCOS can also lead to other serious conditions including severe anxiety and depression, obesity, endometrial cancer, diabetes and heart disease.
- Hirsutism (unwanted, excessive hair growth on face and other body parts)
- Unexplained weight gain (obesity)
- Infertility and difficulty in conceiving
- Excessive acne
- Pigmentation / darkening on armpits and neck (acanthosis)
A healthy balanced diet can reduce these symptoms associated with PCOS. A woman with PCOS needs to get rid of the excess weight. Get a diet check and eat healthy and light.
- Unhealthy and sedentary Lifestyle
- Bad eating habits, irregular meals
- Stress, smoking, alcohol
How to treat PCOS: Lifestyle Modifications
- Research has shown healthy eating habits and regular physical activity helps to manage PCOS.
- Eating more whole-grain foods, fruits, vegetables, lean meats and low-fat or fat-free milk, cheese or yogurt can help lower your blood sugar, improve your body’s use of insulin and normalize hormone levels
- Eat less starchy, fatty, fried, food
- Avoid food containing trans fats e.g. khari, toast, butter, cakes, cookies, pastries
- Include more fruits and vegetables especially green leafy vegetables, nuts, beans & whole grains
- Include lean meat like fish and avoid red meat
- Avoid saturated hydrogenated fats like vanaspati, ghee, dalda
- Include low Glycemic Index foods. Avoid any form of sugar, honey, jaggery, white rice, sooji
- Dairy products may cause an increase in the insulin levels leading to acne
Three diets that may help people with PCOS manage their symptoms are:
- A low glycemic index (GI) diet: The body digests foods with a low GI more slowly, meaning they do not cause insulin levels to rise as much or as quickly as other foods, such as simple carbohydrates. Foods in a low GI diet include whole grains, legumes, nuts, seeds, fruits, raw vegetables (salads), and other unprocessed, low-carbohydrate foods.
- An anti-inflammatory diet: Anti-inflammatory foods, such as garlic, berries, fatty fish, leafy greens, and extra virgin olive oil, may reduce inflammation-related symptoms, such as fatigue.
- The DASH diet: Doctors often recommend the Dietary Approaches to Stop Hypertension (DASH) diet to reduce the risk or impact of heart disease. It may also help manage PCOS symptoms. A DASH diet is rich in fish, poultry, fruits, vegetables whole grain, and low-fat dairy produce. The diet discourages foods that are high in saturated fat and sugar.
Home remedies for PCOS
- Methi seeds: It promotes glucose metabolism in the body, improves insulin resistance, corrects hormonal imbalance, lowers cholesterol, aids in weight loss, promotes healthy heart functioning.
Dosage – 3tsp each before meals by soaking overnight.
- Cinnamon: It helps reduce insulin resistance and improves menstrual cycle in women with PCOS.
Dosage – 1 tsp cinnamon in luke warm water preferably on an empty stomach
- Apple Cider Vinegar: It helps control blood sugar and keeps insulin levels low. Less insulin means less testosterone. It helps weight reduction. It is known to act like metformin which is given to PCOS patients.
Dosage :- 10 ml in water half an hour before meals twice a day
Flax seeds: It helps to decrease the androgen levels. It is high in fiber, therefore it slows down glucose metabolism. It lowers cholesterol levels due to the presence of omega 3 fatty acids
Dosage – 2 tsp/day