Polycystic Ovary Syndrome (PCOS) is a hormonal imbalance which is a common problem among teen girls and young women. It causes irregular periods, unwanted hair growth and acne. Here is an insight on ways to handle it.
How to prevent PCOD?
It can be prevented by making some lifestyle changes and can be easily reversed too. Following measures can be taken to control or prevent it.
– Maintain a healthy weight. There is no substitute to weight loss in managing PCOS.
– Make your body insulin sensitive
– Adopt some form of exercise daily. PCOS case women must exercise harder.
– Have a good sleep pattern
For Weight Loss Follow These Tips
Adding proteins to your diet: It can help you feel full for longer. It activates the body’s signals that reduce appetite, overeating and cravings.
Eat whole, single-ingredient foods
One of the best things you can do to become healthier is to base your diet on whole, single-ingredient foods. By doing this, you eliminate the vast majority of added sugar, added fat and processed food.
Avoid processed foods
Processed foods are usually high in added sugars, added fats and calories. Processed foods are engineered to make you eat as much as possible.
Stock up on healthy foods and snacks
These include yogurt, whole fruit, nuts, carrots and vegetables
Limit your intake of added sugar
Eating a lot of added sugar is linked with some of the world’s leading diseases, including heart disease, type 2 diabetes and cancer. On average, a person eats about 15 teaspoons of added sugar each day. This amount is usually hidden in various processed foods, so you may be consuming a lot of sugar without even realizing it. Minimizing your intake of added sugar is a great way to improve your diet.
Drink plenty of water
Drinking plenty of water is beneficial for health
Limit your intake of refined carbs
Refined carbs are the carbs that have most of their beneficial nutrients and fiber removed.
The refining process leaves nothing but easily digested carbs, which can increase the risk of overeating and disease The main dietary sources of refined carbs are white flour, white bread, white rice, sodas, pastries, snacks, sweets, pasta, breakfast cereals and added sugar.
Fast intermittently
Intermittent fasting is an eating pattern that cycle between periods of fasting and eating.
There are a few different ways to do intermittent fasting, including the 5:2 diets, the 16:8 methods and the eat-stop-eat method.
Generally, these methods make you eat fewer calories overall, without having to consciously restrict calories during the eating periods. This should lead to weight loss, as well as numerous other health benefits.
Eat more fruits and vegetables
Fruits and vegetables are extremely healthy, weight-loss-friendly foods.
In addition to being high in water, nutrients and fiber, they usually have very low energy density. This makes it possible to eat large servings without consuming too many calories.
Eat more fiber
Fiber-rich foods may help with weight loss. Foods that contain water-soluble fiber may be especially helpful, since this type of fiber can help increase the feeling of fullness.
Fiber may delay stomach emptying, make the stomach expand and promote the release of satiety hormones
Focus on changing your lifestyle
Instead of focusing only on losing weight, make it a primary goal to nourish your body with healthy food and nutrients. Eat to become a healthier, happier, fitter person – not just to lose weight.
Now let’s see how we can make our Body Insulin sensitive
Limit carbohydrates. Low-fat, high-carbohydrate diets might increase insulin levels. Choose complex carbohydrates, which raise your blood sugar levels more slowly like fruits.
Be active. Exercise helps lower blood sugar levels. If you have PCOS, increasing your daily activity and participating in a regular exercise program may treat or even prevent insulin resistance and help you keep your weight under control and avoid developing diabetes.
Regular exercise is one of the best things you can do for your health. It has many benefits, including improving your overall health and fitness, and reducing your risk for many chronic diseases.
Gagan Sandhu Anand
Nutritionist & Mentor, Diet Clinic
(Reach her at #1336, Sector18 -C, Chandigarh
Or S.C.O. 80, Sec-10, Inner Market, Panchkula
Call: 7087666237 / 7087666247)