PCOS-friendly | Nuthera®
What is PCOS?
Polycystic ovary syndrome creates a hormonal imbalance that affects your glands, including pituitary, thyroid, adrenal and pancreas. The syndrome may or may not cause cysts on your ovaries.
Polycystic Ovary Syndrome a common endocrine disorder that affects more than 1 in 10 women worldwide. However, fewer than half of women with PCOS are diagnosed
Symptoms of PCOS can include:
- Hair loss
- Unwanted hair growth in unexpected places
- Oily skin
- Irregular menstrual cycles, including missed periods
- Infertility (PCOS is among the leading causes of infertility)
- Weight gain and difficulty losing weight
Polycystic ovary syndrome can also increase your chances of developing high blood pressure and adult onset — also called type 2 — diabetes.
There is no single test to diagnose PCOS. Your doctor will review a combination of your medical history, symptoms and blood tests, as well as perform and a physical exam to determine whether you have this condition.
How does diet affect PCOS?
Two of the primary ways that diet affects PCOS are weight management and insulin production and resistance.
However, insulin plays a significant role in PCOS, so managing insulin levels with a PCOS diet is one of the best steps people can take to manage the condition.
Many people with PCOS have insulin resistance. In fact, those with PCOS develop diabetes or pre-diabetes before the age of 40. Diabetes is directly related to how the body processes insulin.
Following a diet that meets a person’s nutritional needs, maintains a healthy weight, and promotes good insulin levels can help people with PCOS feel better.
Research has found that what people eat has a significant effect on PCOS. That said, there is currently no standard diet for PCOS.
However, there is widespread agreement about which foods are beneficial and seem to help people manage their condition, and which foods to avoid.
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 some carbs. Foods in a low GI diet include whole grains, legumes, nuts, seeds, fruits, starchy vegetables, and other unprocessed, low-carbohydrate foods.
- An anti-inflammatory diet: Anti-inflammatory foods, such as 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.
A healthful PCOS diet can also include the following foods:
- natural, unprocessed foods
- high-fiber foods
- fatty fish, including salmon, tuna, sardines, and mackerel
- kale, pinach, and other dark, leafy greens
- dark red fruits, such as red grapes, blueberries, blackberries, and cherries
- broccoli and cauliflower
- dried beans, lentils, and other legumes
- healthful fats, such as olive oil, as well as avocados and coconuts
- nuts, including pine nuts, walnuts, almonds, and pistachios
- dark chocolate in moderation
- spices, such as turmeric and cinnamon
In general, people on a PCOS diet should avoid foods already widely seen as unhealthful. These include:
- Refined carbohydrates, such as mass-produced pastries and white bread.
- Fried foods, such as fast food.
- Sugary beverages, such as sodas and energy drinks.
- Processed meats, such as hot dogs, sausages, and luncheon meats.
- Solid fats, including margarine, shortening, and lard.
- Excess red meat, such as steaks, hamburgers, and pork.
Lifestyle changes can also help people with PCOS manage the condition. Research has shown that combining a PCOS diet with physical activity can lead to the following benefits:
- weight loss
- improved insulin metabolism
- more regular periods
- reduced levels of male hormones and male-pattern hair growth
- lower cholesterol levels
Behavioral strategies can help women achieve the weight management goals that, in turn, help manage PCOS symptoms. These practices include:
- social support networks
- self-monitoring techniques
- caring for psychological well-being
Reducing stress through self-care practices, such as getting enough sleep, avoiding over-commitment, and making time to relax, can also help a person manage PCOS.
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