By-Dr. Kavitha Kovi, Head of Department – Obstetrics & Gynaecology, Aster Women & Children Hospital, Bengaluru
Polycystic Ovary Syndrome (PCOS) is a complex hormonal disorder that affects millions of women worldwide, causing a myriad of symptoms like irregular menstrual cycles and weight gain along with insulin resistance. A woman suffering from PCOS may sometimes feel terribly overwhelmed, but some simple and thoughtful dietary changes can greatly assist in improving the symptoms as well as the overall health of women. Understanding the connection between a balanced diet and hormones can empower women to make informed choices. Here are six effective dietary changes to consider.
1. More Whole Foods – Consuming unprocessed whole foods like fresh fruits, colourful vegetables, whole grains, and lean proteins can help level blood sugars. Nutritionally-dense food sources also offer added support of vitamins and minerals, improving hormonal balance. They are often packed with antioxidants to help combat oxidative stress which is another common threat among people suffering from PCOS. A diet abundant in whole foods also has another benefit – maintaining a healthy weight becomes less of a chore and people start feeling more energetic and in control.
2. Increase fiber consumption – Fiber-rich foods like legumes, nuts, seeds, and whole grains can bring about a positive difference in the body. Fiber helps your intestines digest food in addition to keeping the insulin levels within normal range. It also helps in slowing down carbohydrate uptake of an individual and reduce blood sugar spikes. Food products with higher fiber is associated with a sense of fullness, allowing people to feel satisfied and consequently eat less. Incorporation of different such foods in the diet can further support gut health and ensure general well-being of women as well.
3. Choose Healthy Fats – Healthy fats such as avocados, olive oil, and fatty fish when added in meals can provide people with great advantages. Healthy fats help to reduce inflammation which is also a common issue in women suffering from PCOS. They are also positively associated with hormone production and the health of cells. Including a variety of sources of fat such as nuts and seeds will help to provide essential fatty acids for proper body function, enabling a woman to feel her best.
4. Low Consumption of Carbohydrates and Sugar – Refraining from consuming high refined carbs and sugar has been studied to be a very effective approach. Foods such as white flour bread, cakes or confections, and simple sugar tempts promote insulin sensitivity as well as obesity. On the contrary, complex carbs like quinoa and sweet potatoes are healthier alternatives that curtail any energy dips during the day and keep people active. Whole wheat diets, beans and other sources of whole grains and legumes contain very less amount of refined sugar, thus forming a better nutritional profile.
5. Emphasize Protein – One practice is to incorporate lean sources of protein like chicken, fish, paneer or legumes at each meal since these foods can stabilize blood sugar levels and invoke satiety levels. This is very helpful for women who are concerned about their weight and have PCOS. Protein plays an additional role in tissue repair, building the muscle content and ensuring a healthy metabolic function.
6. Stay Hydrated – Ample amount of water intake is perhaps one of the most essential components to ensure optimum health. Hydration benefits gut digestion and reduces cravings, supporting metabolic functions. Herbal teas can also be a soothing addition to everyday routines, providing warmth and flavor. Hydration can also improve skin health, especially important for women with PCOS, or even improve energy levels and cognitive function that may heighten alertness and engagement in daily life.