Managing polycystic ovarian syndrome (PCOS) or its signs can be quite frustrating. Irregular periods or no menstruation at all, acne, extreme hair growth, insulin resistance, and problems losing weight are just some of the things on your list of sufferings. If uncontrolled, PCOS can direct to severe complications such as high blood pressure, heart disease, diabetes, and endometrial cancer.

What you consume or don’t consume can greatly affect the severity of your PCOS signs. Many women with PCOS have decreased their risk of medical complications and skillfully managed their symptoms by making positive shifts in their diet. Here is a list of Diet Dos and Don’ts for PCOS:

Do’s:

• Do have more high-fibre foods. They restrict the digestive process and decrease sudden gains in blood sugar levels, which helps fight insulin resistance. Great examples of high-fibre foods are broccoli, cauliflower, red and green peppers, almonds, sweet potatoes, and pumpkin.
• Do have more lean proteins. Although they do not contain much fibre, lean-protein foods such as chicken, fish, and egg whites keep you feeling full longer and help stabilize your blood sugar.
• Do have more anti-inflammatory foods. Inflammation is part of the underlying mechanism of PCOS, and foods with anti-inflammatory properties, which comprise tomatoes, spinach, strawberries, walnuts, almonds, turmeric, and fatty fish such as sardines and salmon, help to decrease the symptoms of the PCOS.

Don’ts:

• Don’t have refined carbohydrates. Foods such as white bread, pastries, muffins, and white potatoes worsen insulin resistance and cause inflammation, deepening your PCOS symptoms.
• Don’t have sugary snacks or drinks. Extra sugar is one of the main reasons for insulin resistance and should be avoided. When studying food labels, look for the other names of sugar, such as sucrose, dextrose, and high fructose corn syrup.
• Don’t have inflammatory foods. These foods aggravate PCOS signs. Foods like French fries, red meat, margarine, and other processed meats belong to this group and should be avoided as much as possible.

Now that you have a diet checklist of Dos and Don’ts, you can effortlessly replace potentially unhealthy foods with healthier options. Complement your healthy eating plan with an easy exercise routine, and soon you will find that you can control your PCOS symptoms.

Additional lifestyle shifts to consider with PCOS

Some lifestyle shifts can help enhance PCOS symptoms. These changes include exercise and daily physical movement. Coupled with a little intake of refined carbohydrates, both can help lower insulin resistance. Many specialists agree that at least 150 minutes per week of exercise is ideal.

Daily activity, low sugar intake, and a low-inflammation diet may also direct weight loss. People may experience enhanced ovulation with weight loss.

The signs associated with PCOS can induce stress. Stress reduction techniques, which help relax the mind and let you connect with your body, can help. These include yoga and meditation. In addition, speaking with a therapist or another healthcare professional may be helpful.

The bottom line

If you are suffering from PCOS, you may feel frustrated at times. Eating a PCOS-friendly diet and creating some lifestyle changes may help enhance your mood and ease some of the associated symptoms of PCOS.

Note that there are some foods you may want to limit or avoid on a PCOS diet. However, in many instances, these foods have nutritious, healthy counterparts. For example, if you normally eat margarine and white toast for breakfast, try replacing high fibre whole-grain bread and olive oil or avocado. If your symptoms continue, speak with a doctor. They can work with you to identify the cause and recommend the next steps.