PCOS & Diet – How To Rebalance Your Hormones, Live Normally Without Medications

PCOS & Diet – How To Rebalance Your Hormones, Live Normally Without Medications

Introduction

PCOS is a condition that affects women’s health and fertility. Women with PCOS may have as many as 100 times more free testosterone than other women, which can lead to symptoms such as irregular periods, weight gain, acne and thinning hair. PCOS is the most common cause of infertility in young women.

Need of PCOS/PCOD Plan

If you’ve been diagnosed with PCOS or PCOD, the good news is that it can be managed through simple lifestyle changes. While there’s no cure for PCOS, following a healthy diet and exercise routine can help reduce the symptoms and improve your overall health. Here are some tips on how to manage your condition through proper nutrition:

Eat more fiber-rich foods such as fruits, vegetables and whole grains to maintain a healthy digestive system. Fiber helps regulate blood sugar levels so you don’t experience spikes in energy after eating certain types of food (like refined carbs).
Consume low-glycemic carbohydrates like beans, lentils and sweet potatoes since they’re rich in fiber without causing dramatic swings in blood sugar levels—which may lead to weight gain due to insulin resistance.

Weight loss tips

The following are weight loss tips for women with PCOS/PCOD:

Eat a wide variety of whole plant foods, including vegetables and fruits, whole grains, beans and legumes and nuts and seeds.
Eat less meat (red meat especially) and animal products such as eggs.
Drink less alcohol.

PCOS Food List

Whole grains and legumes: These foods are rich in fiber, which can help lower insulin levels. Examples of whole grains include brown rice and oats. Legumes include lentils, chickpeas and beans.
Protein foods: Include lean meats such as turkey breast or fish like salmon. Eggs are also considered a good source of protein; however, you should limit your egg consumption to no more than three per week due to their high cholesterol content.[1] If you’re vegetarian or vegan, substitute soybeans for meat as well as dairy products if desired.[2]
Nuts, seeds and healthy oils: Nuts provide valuable omega-3 fatty acids while also helping regulate blood sugar levels by slowing down the digestion process so that sugars enter your system slowly.[3] Seeds such as chia seeds contain fiber which helps keep you full longer than other foods would otherwise do.[4] Healthy oils such as extra virgin olive oil (EVOO) contain monounsaturated fats that reduce inflammation which can be beneficial for those with PCOS symptoms like acne or excessive facial hair growth.[5][6]

Green light foods

Green vegetables: Cabbage, broccoli and other green vegetables such as kale, spinach, Swiss chard and bok choy are all great choices. These foods have been shown to help reduce symptoms of PCOS. They contain folic acid and fibre, both of which are important for hormone balance.

Leafy greens: Leafy greens like lettuce (including iceberg), romaine lettuce and spinach are low in calories but high in nutrients such as folate that can help manage insulin levels.

Cruciferous vegetables: Cruciferous vegetables like cauliflower and cabbage are low-calorie options that provide fibre to help manage weight gain while lowering cholesterol levels. They also contain compounds called indoles which increase SHBG production in the body – SHBG binds testosterone making it unavailable for conversion into DHT which causes hair loss in women with PCOS or PCOD. Root vegetables: Potatoes may not be considered a ‘healthy’ food but they can actually be a good source of complex carbohydrates when eaten with their skin on (the skin contains vitamin B6).

Need of PCOS Diet :-

A diet plan for PCOS should be followed only under the supervision of a qualified health professional, since it is not a substitute for medical treatment. The food choices that you make have an effect on your health and can have positive or negative effects on your health condition.

Your doctor may suggest that you follow a specific diet plan to manage PCOS symptoms, such as weight loss if you are overweight; controlling blood sugar if you have diabetes; lowering high cholesterol levels; and preventing heart disease.

Symptoms of PCOS are caused by an imbalance between male and female reproductive hormones.

Symptoms of PCOS are caused by an imbalance between male and female reproductive hormones. This can lead to irregular periods, acne, excess hair growth, weight gain and insulin resistance. PCOS is a common condition that affects 5% of women in the United States.

If you have symptoms associated with PCOS or may be at risk for developing it, seek medical attention from your physician immediately.

How Does PCOS Affect Your Body?

Polycystic ovary syndrome, or PCOS, is a hormonal disorder that affects the ovaries and causes problems with fertility. The ovaries produce hormones that control the menstrual cycle, regulate ovulation and help with pregnancy.

PCOS occurs when there are too many insulin-like growth factors in your body. These are produced by cells under the influence of female sex hormones (estrogen and progesterone). Insulin-like growth factors are responsible for stimulating your ovarian follicles to grow every month during your menstrual cycle. Polycystic ovaries make it harder for you to become pregnant because they produce too many male hormones called androgens which can cause acne on your face or body hair growth on other parts of the body like arms or legs. Other conditions associated with polycystic ovarian syndrome include obesity; heart disease; diabetes mellitus type 2; high cholesterol levels in blood serum; high blood pressure; irregular periods which may include heavy bleeding during menstruation period followed by long intervals between two consecutive periods (more than 35 days apart); infertility due to non-ovulation of eggs from both ovaries during monthly cycles following puberty until menopause age range between 35–45 years old depending upon geographic location

PCOS and Home-Based Diet: How Does It Work?

PCOS and Home-Based Diet: How Does It Work?
Why is a diet important?
What are the best diets for PCOS?

Although PCOS cannot be cured, its symptoms can be greatly reduced or eliminated through simple lifestyle changes.

Although PCOS cannot be cured, its symptoms can be greatly reduced or eliminated through simple lifestyle changes. A diet low in sugar and processed food and high in fresh fruits and vegetables is the best way to manage your PCOS.

Reduce your intake of simple carbohydrates: Simple carbohydrates include sugars like white bread and pasta, as well as foods made with refined flour such as cakes, cookies, doughnuts and muffins. These types of foods are high on the glycemic index (GI), which means that they cause rapid spikes in blood sugar levels after eating them—and these high spikes lead to an increase in insulin production from the pancreas. When this happens frequently over time it causes inflammation throughout your body including within the ovaries where polycystic ovaries develop due to excessive insulin production by male hormones called testosterone produced by excess body fat tissue from eating too many carbs.*
Eat healthy fats: Your diet should contain healthy fats like those found in olive oil or avocados instead of harmful trans fats found in processed junk food items such as fried potatoes or commercial baked goods (like cookies) because they help reduce inflammation throughout your body.*
Eat plenty of protein: Women who have polycystic ovarian syndrome often don’t get enough protein through their diet.” This can cause muscle wasting/atrophy which increases cortisol levels which leads to weight gain around the midsection because cortisol breaks down muscle proteins so once there’s less muscle left then there will be more fat deposits instead.” You need enough dietary protein so that you’re getting adequate amounts while maintaining lean muscle mass while losing belly fat!

You can reduce PCOS symptoms by eating a wide variety of the whole plant foods listed below.

Eat a wide variety of whole plant foods, such as vegetables and fruits, legumes (beans), nuts, seeds and grains. Include both raw and cooked foods in your diet.
Avoid foods that contain added sugars or refined carbohydrates (white breads and pastas).
Limit consumption of high-fat dairy products such as cheese, ice cream or butter because these can increase inflammation in the body. Instead choose low-fat options like skim milk or yogurt with live cultures if you want to include them in your diet at all.

We recommend the following foods to increase your intake of “green light foods”:

Increase your intake of green light foods.
Reduce or eliminate your intake of red light foods (avoid).

PCOS: What Foods Should You Avoid?

Avoid processed foods. Processed foods are high in carbohydrates, which can worsen PCOS symptoms. These include anything that comes in a box or bag—including bread, cereal and pasta—as well as cookies and crackers.
Don’t eat sugar or refined carbohydrates. Sugar is bad for your body no matter what kind of disorder you have but it can be especially harmful to women with PCOS because they are already prone to insulin resistance (dysfunction of the hormone insulin). Refined carbohydrates include breads, pastas, cereals and rice cakes. You should also avoid artificial sweeteners like aspartame (NutraSweet), saccharin (Sweet’N Low) and sucralose (Splenda) because these substances may increase weight gain by causing an increase in appetite and cravings for more food than usual; if this happens try reducing the amount you use gradually until normal levels return again over time rather than cutting out completely straight away if possible since sudden changes like this often lead people back into bad habits later down line again once they start feeling deprived etcetera..!

Therefore, we recommend reducing or eliminating your intake of the following foods:

Alcohol and caffeinated beverages
Artificial sweeteners (sucralose, aspartame, etc.)

Conclusion

PCOS is a common condition affecting women of childbearing age. It is caused by an imbalance between male and female reproductive hormones that leads to hormonal imbalances and other symptoms such as weight gain, infertility, hair loss and acne. By following a diet rich in whole plant foods and avoiding processed foods, you can reduce your risk of developing PCOS. For those who do have PCOS, this diet may help reduce the severity of symptoms such as acne and improve fertility rates