WOMEN'S HEALTH

6 Essential Tips to create your PCOS Diet Chart for better health!

Having PCOS with regular periods is common among adult women

A balanced meal forms the basis of a sustainable PCOS diet chart

It is important to have calcium for women who have PCOS symptoms

B
Bajaj Finserv Health
November 30th, 2021
5 mins read

PCOS or polycystic ovary syndrome is one of the most common problems experienced by women. This condition affects your reproductive hormones resulting in an irregular menstrual cycle. The formation of multiple cysts in your ovaries may cause excess secretion of male hormones called androgens. If this condition is not managed on time, you may be at higher risk of developing diabetes, endometrial cancer and heart ailments. Following a PCOS diet chart plays a crucial role in its management. It not only helps you lose weight but also regulates your insulin levels. Increased insulin cause weight gain, fatty liver, and irregular menstrual cycle. Therefore, it is important to manage them by avoiding refined foods. This way you can keep a check on your PCOS condition. Here are a few tips of what you can include in your PCOS diet chart to manage your symptoms effectively.

Some typical symptoms of PCOS include [1]:

  • Excessive growth of hair on face and body
  • Unexplained weight gain
  • Presence of acne
  • Fertility issues
  • Mood swings
  • Loss of hair
  • Pelvic pain

Be consistent with your meal routine

When you are struggling with PCOS, you may not always experience irregular periods. It is common to get PCOS with regular periods as well. It is better to check with your gynecologist if you notice any unusual PCOS symptoms. The first and foremost thing you need to tackle here is your eating pattern. Ensure that you take meals regularly and on time and follow PCOS diet plan.

If you skip a meal, your blood sugar levels may decrease. It can result in overindulgence and binge eating. Following a proper routine for meals can help in stabilizing your blood glucose levels. With proper regulation of sugar levels, there is no excessive production of androgen hormones. This means your PCOS symptoms will be less severe. For better regulation of sugar levels, eat small portions frequently.

PCOS diet chart

Eat a wholesome and balanced diet

It is necessary that you consume a diet with a proper balance of all essential nutrients. This can help your body stay in a homeostatic state. This means that your body’s internal vitals remain constant despite the changing external conditions. This is highly important for the optimal functioning of any living organism.

When your diet is balanced, the insulin hormone functions properly and allows glucose to enter blood cells. This provides energy to your body. Consequently, a decrease of insulin in your blood can reduce the production of androgens. This can help ease PCOS symptoms.

Additional read: 6 Crucial Nutrition Concepts That Form a Key Part of a Healthy Diet

Include vitamins and minerals in your diet

When you are choosing a diet plan, stick to foods rich in vitamins and minerals. These are called protective foods, and are vital for the proper functioning of your body. Studies reveal that including foods rich in vitamins and minerals can increase your insulin resistance. This way, you can reduce the severity of your PCOS symptoms drastically. Having calcium for women with PCOS is a must. Such foods are essential for the production of eggs apart from increasing your bone density [2]. Be it vitamin D or E, deficiency of these micronutrients can worsen your PCOS symptoms.

Avoid consuming refined carbohydrates and sugar

Refined carbohydrates like white bread and biscuits are a big no for women’s wellness. These carbs increase triglyceride and blood sugar levels. They can cause insulin resistance, which further affects the production of androgens. These carbs can also increase the risk of other health ailments like diabetes and heart disease. Avoid having sugary beverages too as these can increase your blood insulin levels.

Include seeds in your diet

Seeds contain nutrients such as:

  • antioxidants
  • vitamins
  • omega-3 fatty acids
  • minerals
  • protein
  • fiber

Including these superfoods in your diet is very beneficial. Since seeds contain less carbs, your insulin levels do not increase. You can consider including flax, sunflower, sesame, chia, hemp, and pumpkin seeds in your diet [3]. Have them raw or add them your smoothies and salads!

Additional read: 9 Incredible Health Benefits of Chia Seeds

Apart from making these dietary changes, exercise regularly for 30 minutes to maintain your weight. Leading a healthy and active lifestyle forms the basis for PCOS management. For proper medical advice on PCOS, you can connect to reputed gynecologists on Bajaj Finserv Health. Book an online doctor appointment and address your PCOS symptoms without delay.

Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.

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