HAVE THE SIDE EFFECTS OF PCOS SABOTAGED YOUR LIFESTYLE?
Learn how you can go on up on this life-altering hormonal disease.
4th September 2019
It’s not a disease that can’t literally kill you, but it’s definitely one that can hold you hostage with its life-changing symptoms. So what is Polycystic Ovarian Syndrome (PCOS)? To put it simply, it’s a hormonal disorder wherein some women develop excess androgen (male hormones) levels, thereby affecting the proper functioning of ovaries. Symptoms range from irregular menstruation to acne, oily skin, hirsutism (excess facial hair), obesity and often fertility issues. Women with PCOS are also seven times more likely to develop type 2 diabetes and in extreme cases, even a heart attack.
The good news is, PCOS can be kept well under control with a few lifestyle and dietary changes. Learn how…
LIFESTYLE CHANGES:
A low carbohydrate, low calorie diet (i.e. 1,000-1,200 calories per day) can bring about an improvement in menstrual function and fertility.
- Non-obese women with PCOS who get regular periods should eat a balanced diet that includes a moderate intake of complex, unrefined carbohydrates.
- Having six small meals daily is much better than three large meals.
- Eat whole fruits rather than drinking juices.
- Walking on an empty stomach will give you best results—exercise daily.
AVOID:
- If you suffer from PCOS, Sugar is your worst enemy. The more you have it, the worse your insulin resistance becomes, leading to poor blood sugar levels, weight gain and irregularities in ovulation.
- Avoid too much bread, pasta, maida, potatoes and
- Avoid donuts, muffins, cakes, cookies, candy, sweets, jams and regular colas.
ADD:
- Zinc is known to help hormonal-related acne as well as infertility. You can find generous amounts of this in whole grains, Brazil nuts and pumpkin seeds, or then buy it in a supplement form.
- Vitamin A is very important for healthy skin and hormone Good natural sources can be found in green leafy vegetables (e.g. broccoli, kale, and spinach), peaches and apricots. You could also take antioxidant supplements.
- As per a research published in the Journal of American Academy of Dermatology Essential fatty Acids (EFA) can help hormonal imbalances as well as related symptoms such as acne. Foods rich in EFAs include sunflower, soybean, corn and safflower oils as well as sunflower and flax seeds.
- Vitamin B6 is supplements have shown benefits when acne accompanies menstruation. A B-Complex containing Vitamin B6 is extremely necessary to combat the problems of acne as well as PCOS.
- If constipation is a problem, try a natural fiber or a laxative.
- Soak two teaspoons of methi (fenugreek seeds) at night. Have it the next morning after the glass of lemon water.
- If you are taking metformin, then ensure you include a calcium supplement (preferably 500mg) but consult a physician or a nutritionist before taking it and keep a check on your Vitamin B12 levels, as they tend to go down while undergoing metformin treatment.
