Hormonal disorders such as PCOS and PCOD affect millions of women and cause issues such as irregular periods, acne, facial hair, and weight gain, among others. “In India, nearly 10–20 percent of females suffer from PCOS, which implies every 1 in 5 young females has Polycystic Ovarian Syndrome,” said Dr Shubham Vatsya, a Delhi-based gastroenterologist, in his new post on Instagram.
Dr Vatsya called it “not just a hormonal issue, but a lifestyle disorder rooted in insulin resistance, inflammation, and daily habits.” He added that all these problems are directly linked to a poor diet and a sedentary lifestyle. Refined carbs, sugar, junk food, and a poor sleep cycle disrupt hormones, which prevent the ovaries from ovulating on time.
However, this can be corrected with a balanced diet and an active lifestyle. “Real change begins with what you eat and how you live,” the gastroenterologist said, adding a list of foods that can actually help. “Switch processed carbs for whole foods, add quality protein, healthy fats, and essential micronutrients,” he wrote.
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What to avoid when you have PCOS and PCOD
Refined carbs, bakery products, white bread, and fried foods. These can cause blood sugar spikes and insulin fluctuations, which can impact insulin resistance and cause hormonal imbalance. Many processed foods also lead to inflammation.
Best diet tips to manage hormonal imbalance
Dr Vatsya recommended consuming a diet rich in protein, healthy fats, and complex carbs. He also mentioned a few supplements, though he cautioned that they cannot replace a good diet.
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Complex carbs: These include whole grains, millets, dal, fruits, and vegetables.
High-quality protein: This should be included in every meal. Examples include eggs, paneer, tofu, and pulses.
Healthy fats: Adding healthy fats is highly beneficial, such as nuts, seeds, and olive oil. These reduce inflammation.
Supplements: He recommended taking supplements like Vitamin D, Vitamin B12, Zinc, and Magnesium.
All of these improve menstrual regularity and insulin sensitivity. His advice further included physical movement for an hour, sleeping deeply for 7–8 hours, and controlling stress. “Supplements help, but discipline heals. For every woman battling PCOS, your routine is your real medicine,” he said.
FAQs on Hormonal Imbalance in Women
1. What are common symptoms of hormonal imbalance in women?Hormonal disorders like PCOS and PCOD can cause irregular periods, acne, facial hair, and weight gain. These symptoms affect millions of women worldwide.
2. What lifestyle factors contribute to hormonal imbalance?
Poor diet, sedentary lifestyle, insulin resistance, and inflammation are major contributors. Refined carbs, sugar, junk food, and irregular sleep cycles disrupt hormonal balance.
3. How can hormonal imbalance be managed with diet?
A balanced diet rich in protein, healthy fats, and complex carbs can help. Whole grains, fruits, vegetables, nuts, seeds, and olive oil are beneficial.
4. Are supplements helpful for hormonal imbalance?
While supplements like Vitamin D, Vitamin B12, Zinc, and Magnesium can aid, they cannot replace a healthy diet. Consistency in diet and lifestyle is crucial.
5. What additional steps can improve hormonal health?
Engaging in physical activity for an hour, ensuring 7-8 hours of deep sleep, and managing stress are essential. Discipline in daily routines is vital for managing PCOS and hormonal health.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
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