Management of PCOD or PCOS

A healthier lifestyle is considered the first step towards managing PCOD. This starts with a healthy diet, regular physical exercise and maintaining a healthy weight.

Updated: June 16, 2022

Usually PCOD accompanies a lot of other health disorders and complications. Most of the women suffering from PCOD will have hormonal imbalance and tend to develop cysts in their ovaries. The male hormones androgens will be high in number and create problem in women's menstrual cycles. The normal ovulation cycle also gets disturbed and ovulation gets delayed or does not happen at all.
A healthier lifestyle is considered the first step towards managing PCOD. This starts with a healthy diet, regular physical exercise and maintaining a healthy weight. Women suffering from PCOD should pay special attention to the food they eat. Women with PCOS will have higher than normal insulin levels. Insulin is a hormone that is produced in your pancreas which helps the cells in your body turn sugar (glucose) into energy. If you are insulin resistance or unable to produce enough insulin, your blood sugar levels will rise.  In order to keep your blood sugar levels normal, your body may try to pump out excess of insulin resulting in production of more androgens, such as testosterone by the ovaries.
Having a body mass index above the normal range will also cause insulin resistance.  It is harder to lose weight with insulin resistance, which is why women with PCOS often struggle with this issue.

Foods to be added to your diet:

Foods to be added to your diet when you have PCOD are:

  •     High-fiber vegetables, such as broccoli.
  •     Lean protein, such as fish.
  •     Anti-inflammatory foods and spices, such as turmeric and tomatoes.

High fiber foods can help fight insulin resistance by slowing down digestion and reducing the impact of sugar on the blood. These includes:

  • green vegetables
  • cruciferous vegetables, such as broccoli, cauliflower, and Brussels sprouts
  • green and red peppers
  • beans and lentils
  • almonds
  • berries

Lean protein sources like tofu, chicken, and fish are very filling and a healthy dietary option for women with PCOS.
Foods that help reduce inflammation may also be beneficial. They include:

  •     tomatoes
  •     kale
  •     spinach
  •     almonds and walnuts
  •     fruits, such as blueberries and strawberries
  •     fatty fish high in omega-3 fatty acids, such as salmon and sardines
  •     olive oil

Foods to be avoided when you are suffering from PCOD are:

High GI (Glycemic Index) foods:

Foods that have a high GI result in a quick rise in blood sugar levels. High GI foods that you need to avoid include white rice, mashed potatoes, rice cakes, muffins and cakes.

Milk:

Milk rises the testosterone levels. It contains a protein that limits normal testosterone processing in the body. With testosterone not being managed, testosterone levels just keep rising. As testosterone levels are already high in PCOD, milk and milk products makes the problem worse.

Soy products:

Avoid soy products especially to those women that are trying to conceive as soy delayed ovulation.

Bad fats:

Cut down on red meat and get rid of dairy products. Also, avoid those processed, fatty foods when you have PCOD.

Lifestyle Modification:

Few simple modifications that you need to incorporate in your daily routine if you are suffering from PCOD are:

Drink Plenty of Water:

Drink at least 2 litres of water every day to stay hydrated throughout the day. Regular intake of water will help with detoxification as well as avoid water retention in the body. In PCOD you may feel bloated all the time, not wanting to drink water. But drinking more water will actually help you in flushing this accumulated water and feel lighter.

Regular Exercise:

Regular exercise will not only help you reduce weight, but will help reduce excessive eating. The serotonin and dopamine hormones released with exercise will keep your stress levels also low.

Try reducing stress in your life:

Since stress is a contributing factor of weight gain and PCOD things you can do that help you feel less stressed are meditation, yoga, music.

Quit Smoking:

Smoking stimulates androgen production which is a main cause of PCOD .

Limit Alcohol:

We all know that alcohol affects the liver, which in turn affects the hormone balance. Saying no to alcohol will not only keep your liver healthy, but also reduce the risk of PCOD.




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