Among women of reproductive age polycystic ovarian syndrome (PCOS) is a very common hormonal disorder. As per Daily News and Analysis (DNA) and India Times, PCOS affects one in five women.
Females with PCOS are highly prone to diabetes mellitus and it may lead to problems during pregnancy. Infertility, obesity, acne, facial hair and insulin resistance are some common problem found in women with PCOS.
Lifestyle management, exercise, and a healthy diet play a vital role in the treatment if PCOS.
Recommended lifestyle changes include:
- Weight loss of 5-10% if overweight or obese.
- Decreased intake of enriched carbohydrates.
- Increased fiber intake including fruits, vegetables, and beans.
- Decreased fat intake, particularly saturated fat. Look for unsaturated oils such as olive, corn, or canola oils. Use nuts rich in monounsaturated and polyunsaturated fats such as almonds, walnuts, flax seeds, sunflower and pumpkin seeds. Eat fish once or twice a week. Fish such as tuna, salmon, herring, sardines, and trout can improve heart health. Bake, grill, broil, boil, steam and microwave foods instead of frying them.
- Limit salt intake.
- Smaller, more frequent meals (every 3-4 hours) to help control blood glucose levels.
- Balanced meals including carbohydrates, protein, and fat.
- 45-60 mins of exercise every day.