What is PCOS?
PCOS, short for Polycystic Ovarian Syndrome is a condition that is caused by an imbalance in women’s sex hormones. Some of the common symptoms include menstrual cycle changes, acne, increased hair growth on the face, cysts in teh ovaries and difficulty getting pregnant.
PCOS and Weight Gain
When someone has PCOS, their body makes too much Androgen which can lead to weight gain. Particularly around the midsection. Weight gain in this area can lead to high cholesterol, high blood pressure, high blood sugar, heart disease and type 2 diabetes.
Nutrition tips for PCOS
While PCOS cannot be cured through diet alone, adopting a nutritionally balanced and supportive diet can help manage symptoms and improve overall well-being. Here are a few nutrition tips to help manage your PCOS.
Healthy Fats
Choose unsaturated fats over saturated and trans fats as those types of fats can lead to high blood pressure and high cholesterol. Some examples of healthy fats to incorporate into your diet include olive oil, avocado and nuts.
Increase Fibre
Fibre is essential for maintaining balanced blood sugar levels as well as lowering your cholesterol and keeping you full for longer. Some foods that are high in fibre include berries, peas, spinach, broccoli, oats, quinoa, lentils, psyllium and flax.
Lean Proteins
Protein at every meal is essential. Incorporating more plant-based proteins can not only provide you with protein but also more fibre and less saturated fats compared to other types of proteins. Some examples of plant-based proteins are beans, peas, nuts, seeds and lentils. Other great sources of animal-based proteins include poultry, eggs and fish.
Consider Low Glycemic Index Foods
Foods with a low glycemic index release glucose into the bloodstream more slowly, helping to stabilize blood sugar levels. Examples include sweet potatoes, quinoa, and most fruits.
Foods to limit
It is important to limit foods that are high in salt, sugar and refined flour. These foods include candy, soda, white rice, pasta, beard, packaged desserts, deep-fried foods and
chocolate.
Conclusion
While managing PCOS involves a multifaceted approach, adopting a nutrient-dense and balanced diet can play a significant role in alleviating symptoms and promoting overall health. Remember that consistency is key, and small, sustainable changes can make a substantial difference over time. Always consult with healthcare professionals for personalized advice and guidance on managing PCOS through nutrition.
