Waking up each day, you might feel a cloud of fatigue hanging over you, your skin lacking its usual glow, and your mood swinging unpredictably. For many women, these are the challenges of polycystic ovarian syndrome (PCOS), a hormonal condition that can disrupt daily life.
Polycystic ovarian syndrome (PCOS) is a hormonal condition, common in women, that can benefit greatly from diet and lifestyle therapies, says Tanisha Bawa, Certified Nutrition Coach and Founder of TAN|365. “PCOS has an inflammatory component that can worsen metabolic issues and increase the risk of cardiovascular disease. Therefore, focusing on a diet that reduces inflammation in the body is recommended,” she adds.
Bawa shares some dietary strategies to help manage PCOS:
Healthy fats: Fat helps stabilise blood sugar, keeps you feeling full longer, and may even aid in weight loss. Including healthy fats in your diet lays the foundation for hormonal health. Some examples of healthy fats include fatty fish, nuts, pastured meat, seeds, avocados, cold-pressed unrefined coconut oil, cold-pressed unrefined olive oil, and ghee.
Also read | Struggling with PCOS? Here's what you should eat and avoid in your diet
Fruit: Contrary to popular belief, fruit is not bad for PCOS. However, it’s advisable to pair fruits with a source of fat to avoid sugar spikes. Fruits are rich in vitamins, antioxidants, minerals, and fiber, all of which contribute to better health.
Vegetables: Filling your plate with plenty of vegetables is an excellent way to support gut health and estrogen metabolism. It's recommended to start with daily vegetable servings and gradually add one more serving each week. Research shows that fibre can help women with PCOS achieve a healthier body composition and improve glucose metabolism. Additionally, it may help prevent chronic illnesses associated with PCOS.
Seeds and nuts: Nuts and seeds are packed with healthy fats, protein, and minerals, making them excellent for an overall healthy diet. Nuts like cashews, sunflower seeds, and Brazil nuts provide zinc, which helps support balanced testosterone levels. For women with PCOS who often experience irregular periods, seed cycling can be an effective method to help regulate menstrual cycles.
Also read | Polycystic Ovary Syndrome: Master PCOS with these 7 lifestyle tips supported by science
Grass fed poultry: Commercially raised meat and poultry have a higher omega-6 to omega-3 ratio compared to grass-fed or pastured options. Excess omega-6 fatty acids can be inflammatory, and consuming commercially raised meat may exacerbate PCOS symptoms. When choosing chicken and eggs, it's best to select the highest quality possible to maintain a balanced ratio of omega-6 and omega-3 fatty acids.
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 or your health specialist for more information.
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