Women of menstrual age are prone to Polycystic ovary syndrome or PCOS. It is not uncommon to see women fight PCOS and also fight health challenges like diabetes, depression, endometrial cancer or cardiovascular problems. PCOS has no cure, and only proper diet and lifestyle changes help keep the PCOS symptoms under control. Talk to your healthcare provider and get a diet chart to prevent the consequences of the condition like insulin resistance, inflammation or hormonal irregularities.
PCOS meaning is that the functioning of the ovaries is affected, though the causes are unknown; it is largely related to hormonal imbalances resulting in insulin resistance and high levels of secretion of testosterone. The PCOS symptoms may be detected when you are in your twenties or sometimes even earlier.Also read What Is PCOS? How To Cure PCOS Naturally?
- Irregular periods
- Unable to conceive
- Excessive hair on the body and face
- Weight gain
- Hair thinning
- Oily skin
- Pain in the pelvic area
Though, the PCOS symptoms and treatment may vary from person to person. Once you experience any of these PCOS symptoms, call your doctor and get diagnosed. PCOS symptoms cannot be cured, though treatment is only with medication and diet.
Here are some diets that can help you alleviate the PCOS symptoms and treatment challenges:
Understanding PCOS meaning is important before starting a diet plan. Since it is related to hormonal imbalances, the food we consume should help manage this condition.
- PCOS meaning should be understood first and proper remedies should be taken like, ingesting foods that are less in the glycemic index of G.I. index does not get digested quickly, which causes the insulin level to stay in control. Grains, seeds, fruits, legumes, nuts, low carbohydrate food, unprocessed food, and starchy vegetables are low in G.I. index; hence make the most of it as it is part of PCOS symptoms and treatment plan.
- Intake of an anti-inflammatory diet like berries, greens, fatty fish and extra virgin oil can reduce inflammation. It helps reduce fatigue which is also a PCOS symptom and treatment plan.
- Heart disease is a PCOS symptom, and the treatment plan is through the Dietary Approaches to Stop Hypertension (DASH) diet. When you understand the PCOS meaning, then taking whole grain, fruits, vegetables, poultry, and low-fat milk products. Intake of saturated sugar and fat food is discouraged. PCOS meaning is also healthy diet that includes:
- Unprocessed food
- Fibre rich food
- Fatty fish like tuna, sardines, salmon and mackerel
- Spinach, dark leafy greens and kale
- Dark coloured fruits like blueberries, cherries and red grapes
- Cauliflower and broccoli
- Legumes, dry beans and lentils
- Unhealthy fats like avocados, coconut and olive oil
- Nuts like walnuts, almonds, pine nuts and pistachios
- Spices like cinnamon and turmeric
- Dark chocolate in limited quantities
Do not touch these foods
To maintain a healthy lifestyle, you have to strictly avoid food that can increase the PCOS symptoms and treatment challenges. Some of the foods to avoid include:
- Refined carbohydrates like white bread and pastries
- Deep-fried food
- Sugary beverages like carbonated drinks
- Processed meats like sausages, hot dogs, etc.
- Solid fats like lard, shortening and margarine
- Red meat like hamburgers, pork and steak
Impact of Lifestyle Changes
A good diet plan with adequate exercise comes with benefits like weight loss, regular menstrual periods, regular insulin metabolism, reduced cholesterol levels and controlled secretion of male hormones. Behavioural changes can help manage weight in women, which is one of the PCOS symptoms and treatment challenges. Some of the strategies to be adopted include:
- Fixing a target
- Support from social networks
- Embracing self-monitoring techniques like smartwatches or wearables
- Giving preference to psychological well-being
Self-care is the most important care, and giving you some me-time like relaxing, sleeping or avoiding exertion with commitments can help alleviate PCOS symptoms and treatment threats.
Mitigating PCOS symptoms and treatment challenges successfully
Since PCOS meaning there is no cure, all we can do is alleviate the PCOS symptoms and treatment vulnerabilities. Health related problems can be brought under control if we identify the health risks and start treatment. Following a strict diet can help aggravate PCOS symptoms.
Hormonal levels go haywire in PCOS cases with high androgen levels like testosterone. Insulin production is disrupted, leading to lifestyle diseases like diabetes. Moreover, metabolic functions are also disturbed by the imbalance of hormones. PCOS meaning can be related to being overweight, with half the people associated with PCOS patients suffering from obesity. Other complications include Type 2 diabetes in middle age PCOS patients. Some of the unmanaged hormonal irregularities can lead to cardiovascular diseases, cancer and high blood pressure, and all of these are PCOS symptoms and treatment threats.
The PCOS meaning is mainly about overcoming the risks of PCOS symptoms. This could turn out to be dangerous if not brought under control. Carbohydrate consumption has to be controlled, and this can be achieved with low glycemic index foods. This can be ideal for those suffering from high insulin points.
Weight management tips
PCOS patients should consume high protein content food to reduce body fat. A study reveals those who consumed 40% protein lose more weight when compared to those taking just 15% protein in their diet. The diet type does not restrict calories. A high protein diet stops hunger pangs, and hence you eat less and lose weight.
PCOS Meaning of Inflammation
There is a strong connection between inflammation and PCOS. People with overweight are linked with inflammation, and in turn, it contributes to PCOS symptoms and treatment challenges. This is where anti-inflammatory can help. The dietary changes help in healthy weight management and decrease inflammation, thereby breaking the loop.
There are a number of PCOS diets, and they are designed to achieve your health goals. Just like there is no cure for PCOS, there is no definite time span for the PCOS symptoms to start or end. Despite being related to the menstrual cycle, the PCOS symptoms may continue even after menopause. Making a diet change early can help manage the PCOS symptoms and treatment better. Start now and make a viable diet plan.
As the PCOS patient ages, the hormonal secretion patterns and nutrition process will change. Therefore, adopting a healthy eating routine with physical exercise can help maintain a disease-free life. Always be ready to adapt to change in order to live a healthy life and control PCOS symptoms and treatment threats.
PCOS Meaning and Diet Guidelines
Following these simple PCOS treatment diet guidelines can bring a positive change into the life of PCOS patients. Eat fresh, whole grains, plant based food can control your weight. Limit processed food, sugar and trans fat. Remember that no one size fits all. Your body is your indicator. Adjust your PCOS treatment diet depending on your health. The ratio of macronutrients intake may vary from person to person. You can either add or minus the nutrients depending on your body type and health.
Fresh Vegetables and Fruits
Always eat fresh to absorb valuable nutrients from the produce. Fibre rich food like broccoli, greens, plums and apples are a power food. You can also consume grapes and red berries as they have anti-inflammatory properties making them an ideal PCOS treatment diet.
Say no to full fat dairy produce. Low fat or low lactose products like yoghurt, cottage cheese, etc., can be added to your PCOS treatment diet. Coconut milk, rice, soya milk, and almonds are good for health and are dairy free too.
Give preference to plant based food like vegetarian patties, nut butter, nuts, etc. Reduce the intake of red meat and instead try fish fried in low fat butter or oil. Poultry without skin made into lean cuts is the ideal food for PCOS patients. Eggs are a healthy choice. Never include hot dogs, lunch meat, sausage and bacon as there are high in trans fat, additives and sodium.
Say no to refined white flour, instead, opt for multigrain or whole grain or cereals. The PCOS treatment diet can contain brown rice instead of white rice. Another good tip is not to buy instant oatmeal; instead, opt for overnight oats. Croutons are salty and unhealthy, go for quinoa for salads.
Sugar and sweets are synonymous; one cannot exist without another. If PCOS patients want to add dessert to their PCOS treatment diet, they can try a little bit of dark chocolate. Forget about baked food, fast food, candy or other sweet treats to bring PCOS symptoms and treatment under control.
Caffeinated beverages should be avoided at any cost. Black tea or coffee can do more harm than good when taken above the prescribed quantity. Alcohol also increases calories, so stay away. Beverages like carbonated drinks, sugary fruit juice or energy drinks are not safe. Instead, choose from a range of healthy drinks like tender coconut water, green tea, etc., to put your PCOS symptoms under control.
A Diet plan does not include a list of foods to eat and foods to avoid. Taking the permitted foods at the right time also matters. A balanced nutritional meal with limited snacks a day can help weight loss related to PCOS symptoms. Giving a few hours of the interval between each meal is advised. Never indulge in binge eating, snacking or overeating. It can affect your PCOS symptoms leading to deterioration in health.Also read Ayurvedic Difference Between PCOS and PCOD
Authored By: Divya Shankar
About Author: Divya Shankar is a multifaceted content writer with 7+ years of experience. She has exclusive writing expertise in ayurveda.