One in ten women of reproductive age have PCOS, a hormonal condition. Women who have PCOS may experience irregular or prolonged menstrual cycles or high amounts of male hormones. The ovaries could produce a lot of tiny fluid-filled sacs (follicles) but not consistently release eggs.
A person with Polycystic Ovarian Syndrome (PCOS) is likely to have received advice about which foods are healthy for them and which ones they should avoid in order to maintain a healthy weight and hormone balance. Here are 5 dietary practises that women with PCOS can do.
Don’t leave dairy products:
Several people suggest that Dairy products should be avoided if you have PCOS, but calcium and protein are abundant in milk and goods made from milk. Although it might raise insulin and testosterone levels, a small amount is never harmful. Therefore, a woman does not have to fully forgo dairy products. If a person has no allergies, a few small portions per week would be acceptable.
Heavy breakfast is must:
Women with PCOS should eat king-size breakfasts, queen-size lunches, and beggar-size dinners. A larger breakfast may enhance insulin sensitivity and lower testosterone levels. Additionally, it keeps you full for the majority of the day.
Fruits are good to have:
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Fruits are full of vital vitamins, minerals, fibre, and antioxidants that have several advantages for PCOS-afflicted women. Pick fruits with the skin still on, such as apples, blueberries, strawberries, etc. Compared to fruits like pineapple, watermelon, etc. that don’t have a skin, these fruits often have a lower glycemic index.
Pay attention to foods high in omega-3 fatty acids:
Chia seeds and oily fish like salmon and sardines both contain omega-3 fatty acids. These fatty acids have anti-inflammatory and heart-healthy properties. Hormone levels that influence testosterone secretion are controlled by omega-3 fatty acids. Therefore, meals high in omega-3 fatty acids may be beneficial for PCOS-affected women.
One arm distance from oily and spicy food:
Everybody has certain foods they can’t eat or find bothersome. It’s critical to understand dietary intolerances and sensitivities that cause symptoms like bloating, gas, or indigestion after consumption. You should stay away from those foods because they will hinder your PCOS-friendly diet and won’t aid in PCOS recovery.