DIET IN PCOS by Dt. Ankita Zaveri

Polycystic Ovarian Syndrome (PCOS)

Polycystic Ovarian Syndrome (PCOS) is a condition in which there is a hormonal imbalance observed in the body. It is most commonly observed in women of reproductive age. Women with PCOS have been observed to have higher than normal levels of androgens (male hormones), which can wreak havoc in the body. This condition can have serious implications, including metabolic diseases like heart conditions, diabetes, infertility, irregular menses, skin issues (acne), unwanted hair growth, hair thinning, obesity, and more, often impacting one's emotional and mental well-being, potentially resulting in depression.

Primary Treatment

The primary treatment for PCOS is dietary and lifestyle modification, which has been shown to remarkably improve both metabolic and reproductive health. Women with PCOS tend to gain weight easily because they have higher than normal levels of insulin (a hormone produced by the pancreas that helps the body convert sugar to energy). PCOS, coupled with weight gain, can cause insulin resistance (the body's inability to respond normally to insulin), making it difficult to lose weight. Therefore, a well-planned diet and exercise regimen can help manage symptoms of PCOS and assist in weight management.

PCOS Diet

A PCOS diet comprises a well-balanced diet that nourishes the body, helps reduce weight, positively impacts hormones, and improves insulin resistance. Below are some nutritional guidelines for a PCOS diet:

• Opt for Whole Foods and Cereals: Choose whole foods and cereals that are high in nutrients and fiber. These help reduce insulin levels and prevent sudden spikes in blood sugar, which are known to be low glycaemic index (GI) foods.
• Choose Whole Grains & Cereals: Opt for whole grains and cereals like wheat, oats, jowar, bajra, quinoa, and brown rice instead of highly processed foods. In short, cut back on white bread, muffins, Maida-based items, sugar, etc.
• Consume Enough Veggies & Fruits: Include anti-inflammatory veggies and fruits in your diet. Choose leafy greens and let your plate be colorful by including a variety of veggies that add antioxidants. Salad can be part of the meal (be cautious with salad dressings).
• Opt for Whole Fruits: Choose whole fruits instead of fruit juices, which are often filled with added sugars and lack fiber.
• Beware of Hidden Sugars: While reading food labels, look for sugar's various names like sucrose, high fructose corn syrup, and dextrose. Be wary of “healthy foods with hidden sugars.”
• Include Proteins: Proteins keep you fuller longer, reducing the likelihood of reaching for unhealthy snacks. Include dried beans, lentils, skim/low-fat milk and its products like curd, paneer, lean meats like fish, chicken, and egg whites instead of red meats.
• Include Good Fats: Incorporate omega-3 fatty acid-rich foods like flax seeds, chia seeds, and walnuts. For non-vegetarians, fatty fish like salmon, tuna, mackerel, herring, and sardines can be included. Eliminate trans fats from the diet, like margarine, which is usually found in bakery items or packaged foods as hydrogenated fats.
• Avoid Inflammatory Foods: Avoid foods that trigger inflammation in the body, such as fried foods, fatty foods, and processed foods.
• Limit Salt Intake: Watch out for any additional salt in your diet. Avoid table salt and limit intake of processed and canned food items, which are always loaded with sodium.
• Stay Hydrated: Ensure you consume enough water daily.

Individualized Diet Plans

Diet needs to be tailored individually according to an individual’s symptoms and lifestyle. By gaining control over your choices and recognizing that it only takes a few reasonable adjustments to your eating approach and level of movement, you can make a significant difference. A qualified nutrition expert can help you understand and manage the dietary and lifestyle changes necessary.

Lifestyle and PCOS

PCOS responds positively to proactive lifestyle choices. Exercise, along with a healthy diet, may reduce insulin resistance, thereby helping you achieve your target goals. Stress reduction techniques, such as yoga, meditation, and pursuing hobbies, can help calm the mind and allow you to connect with your body, aiding in mental relaxation.