Pelvic pain, facial hair, weight gain and irregular periods are common symptoms of polycystic ovary Syndrome or PCOS.
Main cause of this disorder is not known. However, girls with PCOS have high level of insulin, a hormone responsible for converting food into energy.
Studies show that girls with PCOS have higher level of androgens, a male hormone. This extra androgen hormone leads to facial hair, irregular periods and weight gain. (1)
Diet and exercise are two important things that woman with PCOS must concentrate. Having limited food and regular physical exercise will help to improve PCOS signs.
However, you can’t permanently treat PCOS.
Food you eat or avoid can directly impact women health. High levels of insulin in the body can increase PCOS symptoms. Ingesting refined carbohydrate foods can increase insulin levels.
So to control insulin and PCOS symptoms you must follow PCOS diet plan.
Anyhow, depending on your hormone level and symptoms of PCOS diet you will have positive impact. The diet plan that worked for you may not work for all.
PCOS Diet for Women
Here listed are general dietary guidelines that can have positive impact on your health.
FOODS TO EAT
#1. Green Leafy Vegetables
These leafy veggies are prominent for vitamins like K, C, E and B. It is also loaded with iron, potassium, calcium and magnesium. B-vitamins housed in these veggies are renowned to play vital role in metabolism and to balance hormones.
Fiber, vitamins, phytonutrients and minerals residing in fruits can increase insulin levels in your blood. But, don’t worry assorted nutrients in fruits can help to reduce PCOS signs.
Ingest fruits with low glycemic index, grapefruit, kiwi fruit, apples, pears, cherries, dried apricots and plums.
#3. Colored Veggies
Bright colored veggies like tomatoes, radish, peppers and zucchini are loaded with rich concentration of antioxidants, which can reduce oxidative stress present in women with PCOS.
It also thwarts free radicals that damage cell membrane.
#4. Grass-Fed Meat
Enjoy organic meats from grass-fed livestock. Though they may burn your purse, this meat is free from hormones that will have adverse effect on PCOS.
#5. Healthy Fats
Nuts, olive oil, oily fish, avocados and seeds are rich in healthy fats. Strengthen your cell walls by consuming essential fatty acids and polyunsaturated fats.
FOODS TO AVOID
Stay away from these foods that may increase PCOS.
Drinking milk will increase testosterone levels, which will in turn results in hair growth and makes PCOS worse.
#2. Soy Products
Stop drinking milk, doesn’t mean that you can have soy milk.
Having soy products will delay in ovulation. If you’re trying to conceive and you’ve PCOS then please stop using soy products.
#3. Foods with High Glycemic Index
High glycemic foods increase insulin levels in your blood. Mashed potatoes, cakes, rice cakes, white rice and muffins are examples of high glycemic foods.
#4. Unhealthy Fats
Saturated fats, hydrogenated fats and trans fat are unhealthy fats that aren’t good for people with PCOS.
Do consult your physician regularly. Don’t ignore the PCOS signs.
Ingest whole grains and fruits. Do regular exercise to control your weight.