PCOS - polycystic ovary syndrome as we all know is one of the most common hormonal disorders for women. But when you've been diagnosed with it, no matter how severe your symptoms are, from excess hair to spots, irregular or absent periods and weight gain, it can be really hard to know what to do next. Firstly, it's important to remember that although PCOS is related to our hormone levels, and insulin production, it's not your 'fault' if you have it. The symptoms can sometimes, however, be managed and hopefully, improved through diet and exercise.
1. If you are overweight (with a BMI of over 25) even a small reduction in weight can significantly improve symptoms, including a low mood or depression.
2. Keep your sugar controlled; as you can't handle high sugar levels in PCOS. So, your diet is a chance to really change things and this can also help you in future too, during pre-menopause and before and during pregnancy. By keeping your weight stable, your pregnancy is likely to be more straightforward health wise.
Here I have listed out few important Do’s to do if you have PCOS:
1. Focus on nutrition, not diet
Eat clean. Have lots of leafy green vegetables, blueberries, pineapples and a focus on whole foods and sources of protein like fish, eggs and chicken breast, and good fats like nuts and avocado. Also add spices like turmeric, cinnamon, fenugreek, and ginger, that are anti-inflammatory and believed to help with insulin resistance.
2. Cut out processed foods
It simply means swapping fruit drinks and smoothies for whole fruit, because they contain more fibre, which is vital for a healthy gut. Fruits low in fructose are best, like grapefruits, lime, lemon, raspberries, blackberries and strawberries.
3. Try and balance your blood sugar throughout the day
Start with breakfast. Don't leave home with an empty stomach and then grab a sandwich at 12 or simply a big aaple. Just make sure
whatever you're eating stabilises your blood sugar by including protein and fats as well as low GI carbs.
4. Look out for 'hormonal disrupters'
In a body that's struggling to balance hormones, the last thing you need are factors in your life that cause more hormonal imbalances, like stress and lack of sleep. Hormonal disrupters like plastic bottle and containers that contain BPAs, but also looking at the bigger picture of how stressed out you are day-to-day.
Address the stress in your life. Make sure you are getting enough sleep, and good quality sleep, too. I also recommend journalling or breathing techniques to help with relaxation.
5. Hit the weights – but don't overdo it
Focus on muscle mass, because the more muscle mass you have means you can better metabolise glucose and can handle carbs better. However, always make sure whatever exercise you're doing is not too stressful on the body, as over-exercising is not good for your hormonal balance either. Do a mix of cardio and weight trainings coupled with some swimming, walking or yoga.
