Polycystic Ovaries Syndrome aka PCOS impacts 1 in 10 women and is one of the most common hormonal imbalance amongst women of child-bearing age. While unwanted hair on face, acne, hair thinning, lethargy, mood swings, weight gain take a toll on the physical appearance and mental wellbeing of someone suffering from PCOS, there are more serious issues like infertility, pelvic pain, painful periods, disturbed menstrual cycle, high blood pressure, etc that can emerge due to this hormonal imbalance.
There are specific medications to take care of PCOS, however, some changes in diet along with an active lifestyle can bring back normalcy in the way ovaries function and control these fluid-filled cysts. Let us take a look at 5 food changes that can help tackle Polycystic Ovaries at home:
1. Leafy Greens
Green leafy vegetables are a great natural source of vitamins K, C, E and B-vitamins besides providing iron, calcium, potassium, and magnesium. These vitamins and minerals are essential for hormonal balance and in managing PCOS.
2. Bright Vegetables
Foods Rich in Anti-Oxidants help manage PCOS, therefore aim for including bright vegetables like red & yellow bell peppers, sweet potatoes, brinjals, beetroots, etc. Anti-oxidants fight the free radicals and reduce oxidative stress from the body.
3. Fruits + Yogurt or Fruits + Nuts + Seeds
Women suffering from PCOS need to careful while consuming fruits that have high Glycemic Index or sugars. The solution lies in combining fruits with protein in the form of yogurt or nuts and seeds. The protein content in these additions helps absorb the instant blood sugar that fruits release. Also, gorge on low GI fruits like apples, pears, cherries, plums, grapefruit (chakotra), coconut, kiwi, oranges, etc.
4. Watch Your Insulin Levels
PCOS interferes with insulin function thereby stimulating the pancreas to produce more insulin, which wreaks havoc on the overall health. Thereby, women with PCOS must take extra care of their insulin levels. Avoid refined carbs like refined flour, white rice, white bread, white pasta; restrict sugar consumption and ward off stress as much as you can to maintain healthy insulin levels.
5. Foods to Avoid
If you are suffering from Polycystic Ovaries, then you must avoid processed foods, canned juices, soda, high GI foods like mashed potatoes, corn, chips, cookies, candies, etc