Dear girl, empower yourself with right food
Polycystic Ovary Syndrome (PCOS) is a common health condition in women that affects the working of ovaries and is linked to hormone imbalance. The...
Polycystic Ovary Syndrome (PCOS) is a common health condition in women that affects the working of ovaries and is linked to hormone imbalance. The major reasons for women suffering from PCOS are obesity, unhealthy eating habits, lack of physical activity and increased levels of insulin which can lead to type 2 diabetes. However, a proper balanced diet can help reduce the impact of PCOS by helping managing weight and production and resistance to insulin. Proper diet and exercise can help you extensively in managing your weight and lead a happy healthy life.
If you are suffering from PCOS then these three major types of diets can help you in managing PCOS better.
A low glycaemic index diet
The time taken by the body to digest food with low GI is less which helps in maintaining insulin levels & does not allow to rise as quickly as our usual food. A low GI diet can include food items like whole gains, nuts, fruits, seeds & everything which is unprocessed.
An anti-inflammatory diet
An anti-inflammatory diet favours food that are rich in antioxidants over those that increase the production of free radicals. In a nutshell, it includes a lot of fruits, vegetables, beans, nuts, fatty fish & whole grains that any nutrition expert would encourage you to eat.
The DASH diet
A DASH diet is not recommended for everyone as it is prescribed only for those who are at a high risk of a heart attack or heart diseases. A DASH diet contains all that are included in the low GI & anti-inflammatory diet. A person on DASH diet should completely avoid foods with saturated fats and sugars.
Due to hectic work schedule, a lot of women tend to completely skip meals and follow crash diets. At such stage, they tend to do some common diet mistakes.Below enlisting these mistakes and how you can fixit.
Consuming excess of fruits at a stretch
Fruits are extremely important to the body and are highly nutritious. But being on a fruity diet alone is not a recommended option. Fruits even though low on calories do contain a good amount of carbs. Hence, it's best to spread out fruit consumption evenly throughout the day along with other healthy food to avoid increase in the insulin & glucose levels.
Saying no to fats
Fats are essential nutrients as compared to carbohydrates. Hence it is extremely important to include high fat foods like nuts, fatty fish, butter, paneer & cheese in your diet to receive all the essential nutrients. Foods that are rich in Omega-3 are particularly beneficial for women with PCOS as they help reduce risks of cardio vascular disease, fight inflammation & promote healthy pregnancy.
One of the biggest mistakes that women tend to do during a diet is to skip meals. It is one of the unhealthiest ways to lose weight and it will not help you in anyway other than filling your body up with acidity. Hence, instead of skipping meals, consume moderate amounts of whole grains, protein and healthy fats at regular intervals.
Not consuming enough proteins
Proteins help in balancing insulin levels in the body along with inflammation. The best sources of proteins are eggs, meat, Tofu, all lentils, chickpeas, beans and oats. If you like fruits, then you can indulge in guava, blackberries & bananas. You can also include vegetables like carrots, spinach and beans to get the right amount of proteins. While there is no definite cure for PCOS, choosing the right nutrition can lead to happy and healthy living.
(The writer is a VP of Lister Metropolis Healthcare Ltd)