Healthy Diet for PCOS and what is PCOS

 

PCOS

What is PCOS? 

PCOS is a hormonal disorder that affects women throughout their reproductive years (ages 15 to 44). PCOS affects between 2.2 and 26.7 percent of women in this age bracket. Many women have PCOS but are unaware of it. 

According to one research, up to 70% of women with PCOS had not been diagnosed. PCOS affects a woman's ovaries, which produce estrogen and progesterone – hormones that govern the menstrual cycle.

 The ovaries also create androgens, which are masculine hormones. The ovaries produce eggs, which are fertilized by a man's sperm. Ovulation is the monthly release of an egg.

 Ovulation is controlled by the pituitary gland's production of follicle-stimulating hormone (FSH) and luteinizing hormone (LH). FSH encourages the ovary to develop a follicle — a bag containing an egg — while LH stimulates the ovary to release a mature egg. 

PCOS is a "syndrome," or collection of symptoms affecting the ovaries and ovulation. 

It has three primary characteristics: ovulatory cysts irregular or missed periods of high amounts of male hormones Many tiny, fluid-filled sacs form within the ovaries in PCOS. The term "polycystic" refers to "multiple cysts." These sacs are called follicles, each of which contains an immature egg.

 The eggs never develop enough to cause ovulation. Ovulation deficiency affects estrogen, progesterone, FSH, and LH levels. 

Progesterone levels are lower than normal, although androgen levels are greater. Extra male hormones interrupt the menstrual cycle, resulting in fewer cycles for women with PCOS. PCOS is not a new disease. 

In 1721, Italian physician Antonio Vallisneri reported its symptoms for the first time.

PCOS may lead to other health conditions Endometrial cancer 

• High blood pressure 
• High cholesterol Depression 
• Sleep apnea: Interruption of sleep due to repeated pause in breathing Irregular and painful periods
•  Increased unwanted hair growth
•  Acne Skin darkening
•  Fatty liver 
• Thinning of hair and hair loss on the scalp

Healthy Diet for PCOS

High fiber diets may help fight insulin resistance by delaying digestion and lowering blood sugar levels. This might be advantageous for persons who have PCOS. Here are some high-fiber dietary examples: 

Greens, such as red leaf lettuce and arugula, cruciferous vegetables such as broccoli, cauliflower, and Brussels sprouts beans and lentils almonds berries potatoes ,pumpkin winter squash

 Although lean protein sources such as tofu, chicken, and fish do not include fiber, they are a satisfying and healthy dietary alternative for those with PCOS. Foods that aid in the reduction of inflammation may also be useful. 

Among these foods are: tomatoes, almonds and walnuts kale spinach ,Blueberries and strawberries are olive oil fruits. fish rich in omega-3 fatty acids, such as salmon and sardines

High Fiber: It gives you filling satisfaction while cutting down your daily calorie intake. It makes your gut healthier. It helps in cleaning of your digestive system to ensure the proper absorption of the goodness of nutrients. It minimizes the blood insulin resistance, women with insulin sensitivity can manage the weight in better way by having a high fiber diet. For example: Whole grain, sprouts, pulses, broccoli, seeds and nuts, corns, brand, wheat grains, Green leaves vegetables, chia seeds

Antioxidant – Antioxidants protect our cells from damage by free radicals. A diet rich in antioxidants helps in reducing inflammation.For example:colored vegetables and Fruits, tomatoes, olive oil. 

 DASH diet- ​DASH Stands for dietary approaches to stop Hypertension is basically designed to lower blood pressure. It also helps in improving metabolism and insulin sensitivity. This diet is also helpful in lowering the risk of heart diseases, Kidney stone, diabetes, several types of cancer and also depression.For example:oats, apple, milk, jowar, green leaf vegetables, beans, peas, spinach. 

Foods with low glycemic index(GI); The foods which are low on GI will improve the insulin sensitivity and help to control the blood sugar level. Omega 3 fatty acids; Foods rich in omega 3 fatty acid also help in reducing the symptoms of polycystic ovarian syndrome.For example:soya beans, soya bean oil, walnut, flax seeds, chia seeds. 

Day chart Diet

Diet chart for day