Go With The Flow
Managing PCOD Through Food and Lifestyle Changes
Table of Contents
TogglePCOD is a condition in which the ovaries release many immature or partially mature eggs, which eventually turn into cysts. Nearly one third of the women around the globe suffer from this condition
But what causes PCOD to be so prevalent, you may wonder?
Well, PCOD can also be called a lifestyle disease – which means it’s just a product of our poor lifestyle choices.
Fortunately, we’re here to help you manage PCOD. So, let’s take a deep dive at what is PCOD exactly and then discuss dietary and lifestyle changes that can help you manage it. Keep reading!
Understanding PCOD: Causes, Symptoms, and Future Complications
Although PCOD is a complex condition and can be difficult to understand, it may be easier to explain it using the Domino Effect analogy.
Imagine a row of dominos standing upright. If you push one domino, it will knock over the next domino, which in turn will knock over the next, and so on. In a similar way, various factors trigger a series of events that lead to PCOD.
In the case of PCOD, the first domino can be a genetic predisposition – a family history of PCOD.
The second domino can be environmental factors such as an unhealthy diet and lifestyle. These factors can trigger insulin resistance, a condition in which the cells in your muscles, fat, and liver don’t respond properly to insulin. Your body tries to make up for it by producing even more insulin.
The third domino can be the increase in insulin levels that results from insulin resistance. This increase in insulin triggers the production of androgens, a male sex hormone found in women in small amounts.
The fourth domino can be the excess androgens, which disrupt the normal menstrual cycle and lead to irregular periods and the formation of cysts in the ovaries.
The final domino can be the many symptoms of PCOD, including infertility, acne, weight gain, and excessive hair growth. These symptoms can further worsen insulin resistance, leading to a vicious cycle that continues in the condition. Left unchecked, it can increase the risk of long-term health complications related to heart and diabetes.
Feeling scared? There’s no reason to be. By simply eliminating the second domino – unhealthy diet and lifestyle – you can prevent the rest of the pieces from tumbling over.
PCOD diet: Foods that look good on your PCOD diet!
The two ways your diet impacts PCOD are insulin production and resistance. Since insulin plays such a vital role in PCOD, a diet to manage insulin levels is one of the best ways to manage this condition.
Better yet, follow a diet that not only promotes good insulin levels, but also keeps excess weight under check and meets your nutritional requirements. Here are three healthy diets that may help manage PCOD and its symptoms:
A diet with a low glycemic (GI) index
GI index is a rating system for foods to measure how specific foods can increase blood sugar levels. A low GI diet can help regulate your blood sugar levels, improve insulin sensitivity, and help you lose weight. That’s pretty much a perfect combo for managing PCOD!
Low glycemic foods to include in your diet are:
- Non-starchy vegetables such as tomatoes, cabbage, brinjal, etc.
- Whole grains such as oats, brown rice, barley, etc.
- Fruits such as apples, plums, pears, etc.
- Lean proteins such as white-fleshed fish, beans, peas, etc.
- Healthy fats such as olive oil, avocados, nuts, etc.
To add more low glycemic foods to your diet, search for foods that have a GI of 55 or less or a medium GI of 56 to 69. Or contact your doctor.
Anti-inflammatory diet
For people with PCOD, an anti-inflammatory diet may help manage weight and alleviate inflammation related PCOD symptoms. To name some of the anti-inflammatory foods: oil fishes, beans, fruits, vegetables, nuts and seeds, herbs and spices, green tea, etc. The more colorful your plate looks, the better.
The DASH diets
Dietary Approaches to Stop Hypertension (DASH) diet is often recommended by doctors to lower the risk or impact of heart diseases. The DASH diet features menus with plenty of fruits, vegetables, whole grains, low-fat dairy products, fish, poultry, beans, and nuts. According to research, obese PCOD women following the DASH diet significantly reduced their insulin resistance levels and managed to lose excess body weight.
PCOD diet: Foods to avoid to get better
You should be good if you avoid consuming foods that are generally thought to be unhealthy. Here are a few examples:
- Foods with high glycemic index such as sugary snacks, breakfast cereals, watermelons, etc.
- Refined carbohydrates such as bread, white rice, cakes, etc.
- Fried and fast foods fish and chicken fries, pizza, burgers, etc.
- Sodas and energy drinks.
- Processed meats like sausages, salami, hot dogs, etc.
- Red meats like beef, pork, mutton, etc.
- Alcohol for obvious reasons
Essential lifestyle changes to manage PCOD
Only focusing on dietary changes is just addressing one aspect of the second domino. However, without incorporating lifestyle changes to complement it, any progress made will be short-lived and you’ll be back to square one in no time. Here’s some tips:
- Exercise regularly to improve insulin resistance and promote weight loss. Incorporating both aerobic and resistance training can be both beneficial and fun.
- Maintain a healthy weight – Even slight slimming down can make the ovaries function normally and improve PCOD symptoms.
- Manage your stress – PCOD and its symptoms can be quite stressful, and unchecked stress can overthrow almost every function of your body, including ovulation. Find a hobby that calms your mind and protects you from anxious thoughts. Be in touch with your emotions, identify your stressors and work towards resolving them.
- Get adequate sleep – Sleep deprivation is also associated with having trouble losing weight. Try to get adequate sleep daily and stick to consistent sleep and waking times.
- And always keep yourself hydrated.
In conclusion, manage PCOD and its symptoms by modifying your lifestyle, following healthy dietary habits, and losing weight. Relax and refresh through sleep and exercise for proper functioning of the body, immune system, and mind. Consult with a registered dietician for a personalized diet plan and monitoring your progress; they can also suggest strategies and tips to help you achieve your goals better and quicker. All the best!
Is rice good for PCOD?
It is best to consume rice in moderation if you are following a PCOD diet chart, as it is a source of carbohydrates that can impact insulin sensitivity. A diet focused on whole grains, fruits, vegetables, and lean proteins is typically recommended for women with PCOD.
Can I drink milk during PCOD?
Yes, you can drink milk during PCOD. In fact, consuming low-fat dairy products such as milk, yogurt, and cheese can provide essential nutrients such as calcium and vitamin D can help improve overall health and reduce the risk of PCOD-related complications.
Is curd good for PCOD?
Yes, curd (also known as yogurt) can be beneficial for women with PCOD. It is a probiotic food that contains beneficial bacteria that can improve gut health, boost immunity, and reduce inflammation in the body. However, it’s best to consume low-fat or fat-free curd to avoid excess calorie intake.
How can I reduce my PCOD?
The following lifestyle changes can help reduce symptoms of PCOD:
- Maintain a healthy weight through a balanced diet and regular exercise.
- Reduce stress through meditation, yoga, or other relaxation techniques.
- Limit carbohydrate intake and focus on consuming more fiber-rich foods.
- Avoid sugary and processed foods.
- Stay hydrated and drink plenty of water.
- Get adequate sleep and rest.
Which fruits can cure PCOD?
There is no fruit that can “cure” PCOD, but consuming a diet rich in fruits and vegetables can provide essential vitamins, minerals, and fiber that can help improve overall health and reduce the risk of PCOD-related complications. Some fruits that are particularly beneficial for PCOD include:
- Berries (such as strawberries, blueberries, raspberries, and blackberries), low in sugar and high in antioxidants and fiber.
- Avocado, rich in healthy fats and can help improve insulin sensitivity.
- Citrus fruits (such as oranges and grapefruits), high in vitamin C and can help improve immune function and reduce inflammation.
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