A nutritious diet plan may assist alleviate the symptoms of polycystic ovarian syndrome (PCOS) if you’re experiencing problems with them.
Managing polycystic ovarian syndrome may be physically and psychologically taxing for those who have it. This is partially due to the fact that PCOS, which alters the hormones of both women and those assigned to the feminine gender at birth, may result in infertility and other lifetime issues.
Although PCOS does not yet have a cure, there are techniques to manage the illness. This may include adopting better lifestyle and dietary choices for certain individuals. Your doctor may offer you specific advice to help manage your symptoms if you have PCOS, but you may also benefit from include the following items in your diet.
PCOS: What is it?
PCOS is a hormone abnormality that may start at any point after puberty, however it is often identified in women who are attempting to conceive and are of reproductive age. As many as 5 million Americans, or 6% to 12% of those of reproductive age, are estimated to be affected with PCOS by the CDC.
Numerous health problems may result from the syndrome; ovarian cysts, irregular or absent menstruation, excessive hair growth, acne, persistent inflammation, and infertility are among the most common. Additionally, studies have shown that insulin resistance, which raises the risk of diabetes, is more common in PCOS patients.
Furthermore, those who have PCOS are:
- twice as likely to get excessive blood pressure or cholesterol
- diabetes type 2 three times more common
- Prediabetes is four times as likely to occur.
Lastly, research indicates that between 33% and 83% of individuals with PCOS have a body weight that is over average, indicating that being overweight or obese is a prevalent characteristic among those who have the illness. These folks could have more severe PCOS symptoms than non-overweight persons. Because of this, health professionals often advise PCOS patients to maintain a healthy weight and manage the disorder’s symptoms by eating a well-balanced diet and engaging in physical activity. It’s crucial to remember, however, that insulin resistance may make it harder for PCOS patients to lose weight.
Foods that are best for polycystic ovarian syndrome
A good diet alone won’t cure PCOS, but it may help you keep your weight in check, manage your symptoms, and lower your chance of developing additional illnesses. These foods are recommended for those with polycystic ovarian syndrome as part of a nutritious and well-balanced diet.
leafy greens with dark greens
High in fiber, dark leafy vegetables like spinach, kale, arugula, collard greens, and others may help regulate blood sugar, slow down the rate of digestion, and lower the risk of type 2 diabetes. Additionally, these meals help combat inflammation, which is a significant issue for PCOS patients. By increasing the brain’s synthesis of serotonin and dopamine, eating leafy greens may even assist those suffering the detrimental effects of PCOS on their mental health.
Cauliflower with broccoli
Similar to leafy greens, nonstarchy veggies like broccoli and cauliflower offer a number of significant qualities that may help people with PCOS. They will, for starters, make you feel fuller for longer and aid in weight control since they are high in fiber. Broccoli and cauliflower are also excellent providers of antioxidants, which help reduce inflammation and shield cells from harmful free radicals. Lastly, it has been shown that eating cruciferous vegetables reduces the incidence of type 2 diabetes, a major worry for a large number of PCOS patients.
Berries
Another excellent source of antioxidants is berries, such as blueberries and strawberries, which makes them a wise addition to a PCOS diet that is anti-inflammatory and healthful. These berries, as well as raspberries and blackberries, may help lower blood sugar, which is advantageous for those who are insulin resistant. Berries include a lot of fiber, much like cruciferous vegetables and dark leafy greens, which helps you feel full without ingesting a lot of calories.
complete grains
For those with PCOS, eating whole grains offers a number of benefits over processed grains. To begin with, whole grains—such as barley, quinoa, brown rice, and 100% whole wheat bread—contain vital elements like fiber that are absent from processed grains. As we’ve discussed, eating a diet high in fiber may help control blood sugar levels and lower the risk of type 2 diabetes. Furthermore, unprocessed whole-grain foods have antioxidants, which have anti-inflammatory qualities and may help reduce the symptoms of PCOS.
fatty fish
Omega-3 fatty acids are important fats and an important component of a healthy diet. Fish such as salmon, tuna, mackerel, and sardines are high in these fats. Omega-3 fatty acids provide several health advantages, including the ability to reduce feelings of anxiety and depression—three conditions that are often experienced by PCOS patients—and to combat inflammation. Consuming fish may also help lower blood sugar levels since it’s a rich source of lean protein.
Avocados
Avocados are high in fiber and good, unsaturated fats that may help regulate blood sugar, aid in weight reduction, and make you feel fuller after eating. You may improve your defenses against heart disease and reduce inflammation in the body by substituting unsaturated fats (like avocado or olive oil) for saturated fats (like butter and margarine). Avocados also include a number of B vitamins, such as folate and niacin, which support mood enhancement and metabolic regulation.
Seeds and nuts
Nuts and seeds such as walnuts, cashews, almonds, pecans, flaxseeds, and chia seeds are additional sources of unsaturated fats. These good fats may assist with insulin resistance problems if you have PCOS. Additionally rich in fiber and protein, nuts may help you maintain a healthy weight by keeping your stomach full. Additionally, seeds are a plant-based source of omega-3 fatty acids, which is especially appealing to PCOS patients who are vegetarians or vegans and cannot get these essential nutrients from animal sources.
yams
Another high-fiber item that may be included in a balanced PCOS diet is sweet potatoes. Fiber, a complex carbohydrate, aids in lowering blood sugar levels and slowing down digestion. Because sweet potatoes have a lower glycemic index than white potatoes, eating them shouldn’t cause your blood sugar to rise as rapidly as eating ordinary potatoes would. For this reason, PCOS sufferers are sometimes advised to choose sweet potatoes over white potatoes. It is crucial for those who already have diabetes as well as those who are at risk of getting it, especially those who have PCOS.
taters
Tomatoes are another item that is good for PCOS since they are loaded with the antioxidant lycopene. Lycopene helps the body fend off free radicals that damage cells, which is how it decreases inflammation when combined with vitamin C, which is also present in tomatoes. People with PCOS often have chronic low-grade inflammation, which may result in heart disease and high blood pressure. For this reason, it’s advisable for them to eat foods strong in antioxidants, such as tomatoes.
Verdant tea
For thousands of years, people have benefited from tea’s properties all over the globe, but individuals who have PCOS seem to gain most from it. To start with, polyphenols, a class of antioxidants found in high concentration in green tea and other caffeinated teas, help lessen the harmful effects of free radicals and fight inflammation. Green tea has also been shown in clinical studies to assist PCOS-afflicted women in losing weight, lowering their BMIs, and reducing insulin resistance.
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