Polycystic ovary syndrome (PCOS) is a hormonal disorder common among women of reproductive age. Women with PCOS may have infrequent or prolonged menstrual periods or excess male hormone (androgen) levels. The ovaries may develop numerous small collections of fluid (follicles) and fail to regularly release eggs.
What are the symptoms of PCOS?
The symptoms of PCOS may include:
Missed periods, irregular periods, or very light periods
Ovaries that are large or have many cysts
Excess body hair, including the chest, stomach, and back (hirsutism)
Weight gain, especially around the belly (abdomen)
Acne or oily skin
Male-pattern baldness or thinning hair
Infertility
Small pieces of excess skin on the neck or armpits (skin tags)
Dark or thick skin patches on the back of the neck, in the armpits, and under the breast.
How does food affect my lifestyle; Women with PCOS are often found to have higher than normal insulin levels. Insulin is a hormone that’s produced in your pancreas. It helps the cells in your body turn sugar (glucose) into energy.
If you don’t produce enough insulin, your blood sugar levels can rise. This can also happen if you’re insulin resistant , meaning you aren’t able to use the insulin you do produce effectively.
If you’re insulin resistant, your body may try to pump out high levels of insulin in an effort to keep your blood sugar levels normal. Too-high levels of insulin can cause your ovaries to produce more androgens, such as testosterone .
Insulin resistance may also be caused by having a body mass index above the normal range. Insulin resistance can make it harder to lose weight, which is why women with PCOS often experience this issue.
A diet high in refined carbohydrates, such as starchy and sugary foods, can make insulin resistance, and therefore weight loss, more difficult to control.
- high-fiber vegetables, such as broccoli
- lean protein, such as fish
- anti-inflammatory foods and spices, such as turmeric and tomatoes
- high-fiber vegetables, such as broccoli
- lean protein, such as fish
- anti-inflammatory foods and spices, such as turmeric and tomatoes
High fiber foods can help combat insulin resistance by slowing down digestion and reducing the impact of sugar on the blood. This may be beneficial to women with PCOS.
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 pepper
- beans and lentils
- almond
- berries
- pumpkin
- winter squash
- sweet potatoes
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
- spinach
- kale
- almonds and walnuts
- olive oil
- fruits, such as blueberries and omega-3 fatty acids such as salmon and sardines.
Thanks
ReplyDelete