What is PCOS?
Polycystic ovary syndrome (PCOS) is typically earmarked by irregular periods or by no menstruation at all.
Women with PCOS typically have multiple cysts in their ovaries, caused by an overproduction of hormones called androgens.
Around 50% of women with the disorder are overweight or obese. Common symptoms include:
acne
hirsutism (excessive hairiness)
male pattern baldness
Women with PCOS, particularly when its symptoms are not managed, may also be at greater risk for:
heart disease
endometrial cancer
diabetes
high blood pressure
Many women with PCOS find they’re able to manage their symptoms and reduce their risk of other medical concerns by controlling their diet and lifestyle choices.
Foods to add:
high-fiber vegetables, such as broccoli
lean protein, such as fish
anti-inflammatory foods and spices, such as turmeric and tomatoes
Great options for high-fiber foods include:
cruciferous vegetables, such as broccoli, cauliflower, and Brussels sprouts
greens, including red leaf lettuce and arugula
green and red peppers
beans and lentils
almonds
berries
sweet potatoes
winter squash
pumpkin
Lean protein sources like tofu, chicken, and fish don’t provide fiber but are very filling and a healthy dietary option for women with PCOS.
Foods that help reduce inflammation may also be beneficial. They include:
tomatoes
kale
spinach
almonds and walnuts
olive oil
fruits, such as blueberries and strawberries
fatty fish high in omega-3 fatty acids, such as salmon and sardines
Foods to avoid:
foods high in refined carbohydrates, such as white bread and muffins
sugary snacks and drinks
inflammatory foods, such as processed and red meats
Refined carbohydrates cause inflammation, exacerbate insulin resistance, and should be avoided or limited significantly. These include highly-processed foods, such as:
white bread
muffins
breakfast pastries
sugary desserts
white potatoes
anything made with white flour
Pasta noodles that list semolina, durum flour, or durum wheat flour as their first ingredient are high in carbohydrates and low in fiber. These should be removed from your diet.
Pastas made from bean or lentil flour instead of wheat flour are an excellent alternative.
Sugar is a carbohydrate and should be avoided wherever possible. When reading food labels, be sure to look for sugar’s various names. These include:
sucrose
high fructose corn syrup
dextrose
Sugar can also lurk in the things you drink, such as soda and juice. It’s a good idea to reduce or remove inflammation-causing foods, such as fries, margarine, and red or processed meats from your diet as well. Exercise: Many experts agree that at least 150 minutes per week of exercise is ideal. Daily activity, low sugar intake, and a low-inflammation diet may also lead to weight loss. Women may experience improved ovulation with weight loss, so women who are obese or overweight and want to get pregnant may find physician-approved exercise especially important.
TCM Herbs used nowadays through the herbalist, can possibly help in a holistic and natural way with PCOS symptoms: -Jia-Wei-Xiao-Yao-San: 10 different herbs -Gui-Zhi-Fu-Ling-Wan: 5 different herbs, including Cinnamon and Poria Mushroom -Dang-Gui-Shao-Yao-San: Dong Quai, Peony Powder, and 4 other herbs -Wen-Jing-Tang: 13 different herbs -Ma-Zi-Ren-Wan: Hemp Seeds and 5 other herbs
To know what is going on what your hormones, you can nowadays also test yourself by connecting to a website called Lets Check It.
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