What is a perfect PCOS diet? Nutritionist explains
Having the right foods and managing a healthy lifestyle are as important as medication in handling PCOS.
Having the right foods and managing a healthy lifestyle are as important as medication in handling PCOS.
Having the right foods and managing a healthy lifestyle are as important as medication in handling PCOS.
Polycystic Ovary Syndrome (PCOS) is a common hormonal disorder often characterised by the presence of small cysts in the ovaries. Besides medication, following a healthy diet and lifestyle is key in managing the symptoms of PCOS. Genetic factors, environmental factors, obesity and hormone imbalance are some of the causes of PCOS that lead to irregular periods, excess facial and body hair, acne and reproductive issues.
Women who suffer from PCOS should focus on having a healthy lifestyle and eating habits, alongside taking proper medication. Following a healthy diet or making small changes in lifestyle and habits will help you regulate insulin, maintain hormone balance and make periods regular.
The perfect PCOS diet
Complex carbohydrates play a significant role in the PCOS diet. Brown rice, chapati, oats, and quinoa help prevent a quick spike in blood sugar levels. Besides, those who have PCOS should make sure to eat protein-rich food.
Fish, chicken, lentils, and eggs should be included in the daily diet to provide an ample supply of protein. It aids in weight loss while regulating insulin levels. Foods that are low in carbohydrates and high in unsaturated fat ensure a good nutritional supply. Olive oil, walnuts, and fish can regulate insulin levels and ensure metabolic health. Those who have PCOS may also be deficient in vitamins and minerals. They need vitamins D and B12, folic acid, calcium, magnesium and zinc. Besides, fibre and omega-3 fatty acids should also be included in the regular diet. PCOS patients can follow the six–meal pattern, a dietary approach that involves eating six smaller meals spread throughout the day.
How should thin PCOS patients eat?
A nutritious breakfast is essential for PCOS patients who are thinner. They could then eat a lighter dinner. Late dinners should be avoided. Seed cycling, which involves consuming specific seeds like flax seeds, pumpkin seeds, sunflower seeds, and sesame seeds at different phases of the menstrual cycle, helps regulate periods, reduce testosterone levels, and ensure hormone balance. Doing mild exercises would help in managing the symptoms of PCOS. 30-40 minutes of brisk walking, cycling, yoga, and resistance training help regulate insulin levels and ensure hormone balance and mental health, more than aiding weight loss.
(The writer is the nutritionist of VPS Lakeshore Hospital, Kochi).