PCOS Management Program
PCOS is a health condition that affects a woman’s hormonal levels. It is a leading cause for menstrual irregularity, infertility issues and obesity all around the world. Women with PCOS have higher amounts of male hormone (testosterone), imbalanced LH (Luteinizing hormone) and FSH (Follicle Stimulating hormone) which causes hormone resistance and makes pcos a very complex metabolic disorder. This hormone imbalance causes them to skip menstrual periods and makes it difficult for them to get pregnant. PCOS causes an increase in hair growth on the face and body. It also contributes to long-term health problems like Diabetes and cardiovascular diseases.
Main features that causes PCOS are:
- Cysts in the ovaries
- High levels of male hormones
- Irregular or skipped periods
The only way to manage PCOS is to eat healthy and exercise regularly.
Foods to take for PCOS?
One must prefer to take high fiber, natural and unprocessed foods in this condition. Following foods can be included in PCOS:
1. High-fiber and Low GI (Glycemic Index) foods: They help combat insulin resistance by slowing down digestion and reducing the impact of sugar on the blood. This is beneficial to women with PCOS.
Options for high-fiber and low GI foods include:
- Cruciferous family vegetables are great, broccoli, cabbage, cauliflower, kale etc.
- Greens, including spinach, lettuce, artichokes, asparagus, beans, green and red peppers, okra, onions, peas, pumpkin, mushrooms, bottle gourd, snake gourd, spring onions etc.
- Whole Grains like Oats, rye, quinoa, amaranth, buckwheat, barley or multigrain. Sometimes brown rice can also be used.
- Fruits: Cherries, grapefruit, apricot, pear, apple, orange, plums, peach, strawberries, guava, papaya etc.
- Lentils and Legumes
2. Lean protein: Lean protein sources such as eggs, tofu, chicken, and fish are very filling and a healthy dietary option for women with PCOS. One can take vegetarian sources of proteins also. Cow’s milk or any other type of animal source of milk can be avoided in pcos as dairy products affect hormonal balance directly. So they can be replaced with either soy milk, oats milk or almond milk.
3. Anti-inflammatory Herbs: These should be included in the daily diet as they help to normalize hormones and improve insulin resistance. Some herbs are very simple to take as we already get it from our kitchen. Few herbs are: turmeric, garlic, basil, ginger, cinnamon, ashwagandha, flax seeds, fenugreek seeds, amla, honey,
Apart from food women with pcos must take supplements of the following after consultation with their Doctors:
- Vitamin D
- Inositol
- Magnesium
- Chromium
- Alpha lipoic acid
Foods to avoid for PCOS?
- Foods high in refined carbohydrates, such as breads and muffins
- Sugary snacks and Beverages (sodas, energy drinks)
- Anything made with white flour
- Solid fats like margarine, lard
- Red Meats especially ham, pork, steaks etc.
- Processed Meats: hot dogs, sausages.
Lastly, Yoga works very well with women with pcos as it helps to relieve stress, and depression along with balancing hormones. Yoga also helps to lose stubborn body fat.
Some Yoga poses recommended for PCOS are:
- Butterfly Pose
- Supta Badhakonasana
- Bharadvajasana
- Chakki Chalanasana
- Shavasana
- Padma Sadhana
- Surya namaskar
- Meditation.