Healthy diet, exercise management for women with PCOS

PHOTOGRAPH COURTESY OF PEXELS/Vlada Karpovich Yoga helps calm the mind and body while reducing stress brought by PCOS.

August 13, 2022

Polycystic ovary syndrome (PCOS), a hormonal disorder affects women who belong to the reproductive age group. These days, the health issue seems to have increased manifold among women. This hormonal disorder causes irregular periods, excess hair growth, acne and even issues like infertility in women. The worst part is that sometimes, individuals with such are comparatively more vulnerable to various health conditions.

Listed below are some home remedies or food items — good for a healthy diet and should be followed with exercise management — that are beneficial for women suffering from PCOS.

Delhi-based clinical nutritionist Lovneet Batra shared three dietary and lifestyle tips for those living with the hormonal disorder on an Instagram post:

Focus on a high fiber diet, at least 35 to 40 grams per day. Eat more foods that are high in fiber, seasonal fruits and vegetables, whole grains, lentils. Because fiber slows down digestion that is effective at combating insulin resistance. Plus it also supports gut health and hormonal balance.

Include healthy fats. Having at least three to four servings of healthy fats in a woman’s diet may help her feel more satisfied after meals, as well as tackle weight loss and other symptoms of PCOS. Examples of healthy fats include soaked nuts, roasted seeds, avocado, olive oil, ghee, coconut oil.

Get more plant-based protein. Protein intake of 60 to 80 grams improves glucose and insulin response to a glucose load. It also increases feelings of fullness and may contribute to increasing postprandial thermogenesis as well as decreasing abdominal fat meal. Healthy plant-based protein includes lentils, chickpeas, amaranth, beans, nuts and seeds.

On a PCOS diet, a person involved may also want to reduce consumption of beverages like soda and juice, which can be high in sugar, as well as inflammation-causing foods, like fries, margarine, and red or processed meats.

However, before removing a number of foods from diet, it is best to speak with a doctor for further expert advice. These professionals can recommend an eating plan that is right for individual needs.

Other lifestyle changes can help improve PCOS symptoms, such as exercising, executing daily physical movement, and stress reduction techniques.

For exercise management, when coupled with a limited intake of refined carbohydrates, both can help reduce insulin resistance. Many experts agree that at least 150 minutes per week of exercise is ideal. Daily activity, low sugar intake, and a low-inflammation diet may also lead to weight loss. People may experience improved ovulation with weight loss.

The symptoms associated with PCOS can cause stress. Stress reduction techniques may help calm the mind and let us connect with our body. These include yoga and meditation.


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