General-Topics

7 Most Effective Diet Tricks for PCOS Patients, Straight from Gyne’s Desk


If you are struggling to lose weight despite grueling gym schedules and strict diets, please get your hormones checked. You could be suffering from PCOS – Poly Cystic Ovarian Syndrome.

According to a study, PCOS is one of the most widespread endocrine condition in fertile women. About 5-10 per cent of women suffer from it.

PCOS in a nutshell

  • PCOS affects a woman physically and mentally.
  • It may lead to infertility.
  • PCOS sufferers tend to be more depressed and anxious.
  • They are more prone to getting heart diseases, diabetes, and hypertension.

Diet for PCOS patients

Here are 7 tips to treat PCOS with a proper diet:

 Keep a balance of your carb and protein intake. This averts insulin imbalance and increases fertility.

 

 

 

Pick your sugars intelligently. Stay away from white bread, white sugar, white flour, syrups, candies, cookies, pasta, and soft drinks.

 

 

 

Eat foods with low glycemic index. They digest slowly, keeping you full for longer and stabilizing your blood sugar. This is unlike high glycemic index foods that spike your blood sugar and then let it fall drastically.

 

 

Eat a high fiber diet. It helps to create a balance between hormones estrogen and progesterone.

 

 

 

Eat 4-5 small meals in a day instead of the traditional 3 big meals (breakfast, lunch, and dinner). Do this: Eat a good breakfast. Then have a small brunch. Eat your lunch properly. Again, have a small snack at tea time. Have a light dinner. This keeps your energy level balanced and your metabolism in good shape. In turn, it helps to create a balance in hormones and overall body systems.

 

Include fatty acids in your daily diet. Nuts, seeds, whole grains, rice, and breakfast cereals contain them. They help to balance hormones.

 

 

 

Avoid caffeine-containing foods like coffee. It shoots up the level of estrogen.

 

 

 

Exercise

Body movements play a significant role in helping you lose weight and reduce symptoms of PCOS.

Exercise keeps the body fit. Our bodies are designed for movement. So, when we are on the move, everything – our body systems, hormone secretions, bone strength, muscle flexibility – tend to normalize.

If you truly want to be free of this hormonal disorder, resolve to exercise 5 days a week. Just 30 minutes will do.

Choose your form of exercise. It could be yoga asanas, dance forms, brisk walks, jogs, cycling, swimming, cardio, strength training, and more. Combine everything and create an interesting mix of movements to avoid monotony.

 A sample of week’s workout plan:

  • On Monday, dance steps followed by a couple of yoga asanas.
  • On Tuesday, go for a swim or cycling, followed by suitable yoga asanas and strength training.
  • On Wednesday, do strength training and dance, followed by some other asana, plus some more exercise that you love.
  • On Thursday, repeat Monday’s pattern.
  • On Friday, repeat Tuesday’s pattern.
  • On Saturday, give your body a break. Be normally active. Don’t just sit.
  • On Sunday, relax. Catch your sleep!

You must walk every day for 30 minutes. Spare 5-10 minutes for a meditation too.

Try the above 7 tips to treat PCOS with a proper diet and exercise and watch the difference.



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