PCOS i.e. the polycystic ovarian syndrome is a hormonal imbalance affecting women of child bearing age. Every 1 out of 10 women suffer from PCOS. Symptoms of PCOS vary greatly from women to women and there is no test that diagnoses PCOS. However diagnosing PCOS is crucial as it affects the ability to women to conceive and if left undetected can lead to chronic health conditions like insulin resistance, Type 2 Diabetes, hypertension, high cholesterol level and heart disease.
PCOS is characterized by –
- Multiple cystic in the ovaries.
- Irregular menstruation
In addition women with PCOS are generally over-weight or obese and suffer from insulin resistance. This makes diet and exercises an important part of managing PCOS (Polycystic Ovary Syndrome). Following a proper healthy PCOS diet plan helps you maintain a healthy weight, stay active and eat nutritious food.
If you are tired of PCOS and havoc it is creating in your life then adding foods that fight against PCOS and removing foods that exacerbate PCOS and its symptoms is what you need to do. A PCOS diet plan that improves your hormonal imbalance and insulin resistance should also at the same time promote weight loss. Losing weight is vital to reduce the severity PCOS and its symptoms. So, a PCOS diet plan for weight loss is what you need.
FOODS TO AVOID
The list of foods given below should be eliminated from your diet as it complicates PCOS further and also derail the treatment you are on.
- HIGH GLYCEMIC INDEX FOODS
High glycemic index foods are those which raise your blood sugar levels quickly. You would want to keep such foods to minimum or totally avoid as it messes up with insulin production and action and also leads to weight gain. They are high on calories and low in healthy nutrients so avoid them in your PCOS diet plan for weight loss.
High glycemic index foods include- refined flours, sugar, sugar syrups, jams and jellies , candies, processed foods, white rice, colas and sweetened sodas, white bread and refined flour products like cookies and cakes.
- DAIRY PRODUCTS
Milk and milk products are indeed healthy and contain many vital nutrients like fat soluble vitamins, calcium, small amounts of vitamin D and most important contain good proteins. However Dairy products are also known to increase testosterone productions and also contain certain insulin like growth factors (IGF) which adds on to the existing insulin resistance.
- SOY PROTEINS
If you are thinking of replacing your dairy proteins with Soy proteins then you need to think again for it has been found that soy delays ovulation. This can make things worse for women with PCOS. A nutritionist can help you find healthier sources of proteins as a part of your PCOS diet plan.
- UNHEALTHY FAT
Here we talk about the saturated fats, hydrogenated fats and Trans fats as they aggravate the problems of PCOS, make losing weight difficult and increase the risk of heart disease and diabetes mellitus in women with PCOS. A PCOS diet plan for weight loss should restrict such fats and add healthful fats like the omega and MUFA which infact helps improve your PCOS symptoms.
Anything beyond a prescribed limit is harmful and so is with coffee. Coffee increases the levels of estradiol, a type of estrogen hormone which affects ovulation and menstrual cycle. So if you have been detected with PCOS then limiting or avoiding your caffeine intake in your PCOS diet plan is important.
Alcohol is a big NO, for it actually increases the chances of PCOS developing in women by 50%. Alcohol greatly suppresses the ability of liver to eliminate estrogen for it is busy removing the alcohol from the body. This leads to rise in levels of estrogen in the body which further complicates or leads to PCOS in women.
In addition the high sugar content or alcohol promotes weight gain and also increases inflammation in the body. High estrogen, inflammation and weight gain in a woman with or without PCOS is a recipe for disaster.
How you let PCOS control you and your live is in your hands. Take charge today and make healthy eating choices and improve your lifestyle to fight against PCOS and emerge a winner.