Polycystic ovary syndrome (PCOS) – A hormonal disorder causing enlarged ovaries with small cysts on the outer edges. The cause of polycystic ovary syndrome isn’t well understood, but may involve a combination of genetic or lifestyle factors.
Causes
- PCOS sometimes is exacerbated due to lifestyle issues.
- Generally it may affect women who are overweight, having less physical exercise, having stress and less sleep, improper diet etc.
- PCOS may occur due to hormonal imbalance (which occurs due other lifestyle disorders/diseases). Affected women generally have higher Testosterone and DHEA levels.
- Insulin resistance and Diabetes Type 2 can cause PCOS.
- Dysbiosis (imbalance of good bacteria/ microbiome in gut)
- Inflammation in body due to various lifestyle habits.
Some of the preventative measures to be taken are :
- Maintain healthy weight. Regular exercise 45 minutes to 1 hour daily. Taking 10 minute walks after each meal.
- Take optimal rest and recover. Sleep: 7 to 8 hours
- Have whole food which are nutrient dense. Nutrition: Diet rich in protein, healthy fats and complex carbs.
- Elimination Diet process can be helpful in assessing which foods are triggering inflammation in our body .
Food Nutrition:
- Animal foods: Whole Eggs, Chicken, Fish
- Cereals: quinoa, oats, oatmeal, whole wheat, brown rice, millets
- Pulses: Moong dal, green moong dal, chana, beans, whole pulses
- Dairy products: paneer, yoghurt/curd, unprocessed cheese(cheddar, mozzarella)
- Fruits: Berries, plumps, peaches, oranges, papaya, pears, watermelons, apples
- Nuts: Walnut, almonds, flaxseeds, Peanuts
- Vegetables: Carrots, peas, broccoli, lettuce, mushrooms, tomatoes, peppers, onions, cauliflower, celery, spinach
- You may add whey protein after a meal if you cannot get protein from whole food due to some reason.
Foods to avoid:
- Processed foods
- Refined carbs or refined oils
- Sugar based foods and drinks
- Foods having preservatives, artificial colors, flavors
- Fried and baked products
- Smoking and alcohol
Refer Supplementation for PCOS/PCOD, PMS
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