The role of diet in managing PCOS

Polycystic ovarian syndrome (PCOS) is an endocrine (hormone) disorder that can cause multiple ovarian cysts, abnormal hair growth, inflammation, and other symptoms.

Amanda Stites, a clinical dietitian at Johns Hopkins Sibley Memorial Hospital, says people diagnosed with the disorder can improve their health by eating nutritious foods. 

PCOS: Why Diet Matters: 

People with polycystic ovary syndrome are more likely to have obesity, systemic inflammation, metabolic syndrome, insulin resistance, or a combination of these chronic conditions. All of these increase your risk of diabetes, cardiovascular disease, and other diseases. 

Statos said that 50 to 75% of people with PCOS suffer from insulin resistance. “Insulin is like a key that opens cells to take in glucose. Glucose is the fuel for energy. The body is great at producing insulin, but in people with insulin resistance, insulin It’s the key to opening cells to let glucose in. If you have comorbidities, reaching and maintaining a healthy weight is paramount, and that starts with diet and exercise, Site says, but she advises each patient. approach as an individual, but point out that the 

The Mediterranean diet is generally recommended by nutritionists, and for good reason: 

it’s a temporary solution, it’s not a strategy, it’s a lifestyle approach. The Mediterranean diet is low in saturated fat, processed meat, and refined meat, and because it eliminates sugar, it’s also low in saturated fat, processed meat, and low in protein, healthy carbohydrates, and low-fat dairy. Other balanced and focused plans can promote health and reduce complications in PCOS patients. Similarly, a single food can be a “magic bullet” for restoring health.

But eating too many foods associated with inflammation can worsen PCOS symptoms and increase the risk of a myriad of other illnesses that PCOS patients can develop, including heart disease. There is a gender. There is. He emphasizes that there is. He’s pointing that out. PCOS patients should avoid the following foods that can worsen inflammation:

Fried foods (french fries, potato chips, corn chips, fried chicken or fish)

Saturated fats such as butter and margarine

Hamburgers, roast beef, Red meats such as steak, processed lunch meats, and hot dogs 

Processed snacks: cakes, cookies, candies, and pies 

Sugar-rich processed cereals such as instant oatmeal and granola 

Sugar-sweetened beverages such as sodas, tea, and sports drinks 

Alcoholic Beverages 

Refined Flour, White Bread, Rolls, Pizza Dough, Pasta

White Rice 

Best for PCOS Foods: 

“Replacing inflammatory foods with unprocessed, whole foods can improve your long-term health. It’s done,” Stasos said. The Mediterranean diet options listed below can help you achieve a healthy weight and manage PCOS symptoms with their rich nutrition and delicious taste. 

Omega-3-rich fish (such as salmon, grilled, or seared)

Olive oil instead of butter or margarine 

Beans instead of other protein-rich legumes

Leafy greens (such as spinach or kale) 

Starchy foods vegetables (escarole, endive, lettuce), tomatoes, mushrooms, bell peppers, broccoli, cauliflower, snow peas, celery, fennel. Contains 5 types of whole grains including brown rice, barley, and sorghum. Bread and pasta made with whole grains can help with his PCOS. Patients avoid spikes in blood sugar levels. 

Whole fruit for dessert. The fiber in whole fruits makes you feel full, aids in digestion, and slows the absorption of sugar into your bloodstream.

Drink plenty of water and low-sugar or sugar-free drinks. 

It is important to stay hydrated. Drink plenty of water and unsweetened coffee or tea. Instead of soda, try seltzer with a little fruit juice. 

Fad diets for PCOS are not so fast: 

Losing weight is essential to controlling insulin resistance, but following dietary trends may not be the best approach. Plans based on eliminating whole food groups such as carbohydrates are not realistic for long-term weight management.

Youdon’t recommend cutting out carbs,” she says. “However, choosing low-glycemic carbohydrates (those that don’t cause a spike in blood sugar levels), such as fiber-rich whole grains and low-starch vegetables, can help. The goal is to keep blood sugar levels stable and reduce the risk.

Steady points out that intermittent fasting may not be the best option because it’s important to maintain blood sugar levels. We know that it is possible to eat too many calories. This is a new approach to weight loss, and while it may be effective for some people, is it safe or beneficial for people with PCOS.

More research is needed to confirm: Take responsibility: 

Site says that combined with diet, exercise, and other healthy lifestyle habits, adequate sleep and stress management can reduce symptoms of PCOS. She says it can help control and lower the risk of developing chronic disease, reduce the risk of death and improve people’s lives. ,” Stratos emphasizes. “There are many things you can do to help yourself, minimize symptoms, and stay healthy.”

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