Are you dealing with the devastating and frustrating symptoms of PCOS? Let it be irregular or missed periods, extra hair growth on the face and tummy, weight gain, acne and problems in getting pregnant.
Women with PCOS typically have multiple cysts in their ovaries, caused by an overproduction of hormones called androgens. Polycystic ovary syndrome (PCOS) is a condition that prevents the ovaries from working properly. PCOS is also a huge red flag for the beginning of type 2 diabetes.
Many women have given up hope of starting a family ever! Don’t let this be you. You can do something right now because you have all the power to take charge of your health to start a family.
Well for some women, gaining a lot of weight can affect their hormones. In turn, losing weight, if you’re obese or overweight, may help get your hormones back to normal levels. Losing 10% of your body weight may help your menstrual cycle become more predictable. This should help you get pregnant.
Hence, Weight loss prior to conception improves live birth rate in obese women with or without PCOS In general, living a healthier lifestyle with a better diet, regular exercise, no smoking, less stress, and control of diabetes and other medical conditions prescribed by your doctor should improve your fertility odds.To lose weight on a PCOS diet, re-frame your thinking to eating to live, not living to eat.
- Drink plenty of water and keep yourself well hydrated.
- Eat foods low on the glycemic index. Low glycemic index foods are carbohydrates that break down slowly in the body, and don’t cause such a dramatic spike and then drop in insulin levels. Eat oats, brans, whole grains, broccoli, apples, etc. Avoid foods that have a high glycemic index such as sugary and starchy foods such as: pancakes, syrups, sugar, jams, scones, white bread products, pasta, etc.
- Eat more of fruits and vegetables for good fiber intake. Fiber helps is by promoting healthy estrogen metabolism which aids in the reduction of elevated levels of androgens. E.g. whole grains, apples (with skin), green leafy vegetables, etc.
- Eat small frequent meal in a day and avoid skipping any meal and specially the 1st meal of the day i.e. breakfast.
- Include lean protein in your diet. E.g. lean chicken, fish, egg, nuts, legumes, pulses, low fat dairy products, skimmed milk, etc.
- Eat healthy Omega-3 fats in diet. Sources: fatty fish, olive oil, walnuts, flax seeds, etc. And avoid the food that are high in saturated fat, such as meats, cheeses, and fried foods.
- Get some sun rays for 10-15 mins for your Vitamin D requirement. Good food sources of vitamin D are cod liver oil, eggs, salmon, etc.
- Exercise daily. Exercise plays a role by helping a woman lose weight and keep it off, which helps regulate her hormones and increase her chances of ovulation. Walking is a great exercise that most people can do.
- Distress yourself. Try yoga.
- Avoid drinking aerated drinks.
- Avoid processed, junk food.
- Quit smoking and alcohol.
- Regular visit to doctor for follow up.
Stick to your plan; believe in yourself, only you have the ability to change your circumstances!