Hello, PCOS is a problem in which a woman's hormones are out of balance. It can cause problems with your periods and make it difficult to get pregnant
. PCOS also may cause unwanted changes in the way you look. If it isn't treated, over time it can lead to serious health problems, such as diabetes
and heart disease. The most common symptoms are:
Acne.Weight gain and trouble losing weight.Extra hair on the face and body.Thinning hair on the scalp.Irregular periods. Often women with PCOS have fewer than nine periods a year. Some women have no periods. Others have very heavy bleeding.Fertility problems. Many women who have PCOS have trouble getting pregnant(infertility).Depression.
Regular exercise, healthy foods, and weight control are the key treatments for PCOS. Treatment can reduce unpleasant symptoms and help prevent long-term health problems.
Try to fit in moderate activity and/or vigorous activity often. Walking is a great exercise that most people can do.Eat heart-healthy foods. This includes lots of vegetables, fruits, nuts, beans, and whole grains. It limits foods that are high insaturated fat, such as meats, cheeses, and fried foods.Most women who have PCOS can benefit from losing weight. Even losing 5kg may help get your hormones in balance and regulate your menstrual cycle.
Certain guidelines that need to be considered for weight loss are:
1. Have 4 to 6 small meals and snacks everyday rather than 3 large meals. This will help you in controlling your hunger and the nutrients are also utilized effectively.
2. Plan your diet chart in advance. Hasty and incomplete planning can make you confused and can increase the temptation towards fatty and junk foods.
3. Chew your food properly as this can help you in reducing weight.
4. Plan your food items effectively. Include whole grain cereals, pulses, legumes, vegetables, fruits and water in your everyday diet.
5. Avoid fatty foods or high caloric foods. Avoid sugary foods, pastries and sweets.
6. Include large amounts of fruits and vegetables. Try to eat a total of 5 fruits and vegetables per day.
The diet chart is just a plan. How well you execute this plan and achieve maximum benefits is important.
A sample diet chart that can be beneficial in losing weight is:
1. Early morning - a cup of skimmed milk without sugar
2. Breakfast - whole bread with low fat spread, cereal mixture, a glass of fruit juice
3. Mid morning - one raw vegetable like carrot or cucumber.
4. Lunch - A bowl of clear soups without cream added. Wheat pancakes with mixed vegetables that are boiled or baked, low fat yogurt, a small bowl of brown rice with pulse preparation. One fruit.
5. Early evening - Sprouted salad
6. Late evening - Protein powder mixed in a cup of skimmed milk and crackers.
7. Dinner - Wheat pancakes with lean meat preparation or legume preparation, a bowl of green salad, low fat yogurt.
You can substitute the foods given in the diet chart with healthier options.
Most important is you should add some exercise in your daily routine like brisk walking, or jogging, or aerobics, dance or playing tennis atleast for 20mins morning and evening to see faster benefit.
All the best.