Polycystic ovary syndrome (PCOS) is on a rise amongst Indian women. Sara Ali Khan even went public on Koffee With Karan, revealing that she suffers from the ailment and blamed it for her weight gain. PCOS is more than just missed periods and weight gain. Here we help you understand what this ailment is all about, and how you can combat it with food.
What exactly is PCOS?
PCOS is actually an endocrine issue rather than a gynecological one. It affects the ovaries, which in turn affects the production of estrogen and progesterone that are essential for regulating your menstrual cycle. It is believed that 70% of women have PCOS and haven’t been diagnosed for the same. It affects women in the reproductive stages of their life, i.e. from the ages of 15 to 35. Symptoms of PCOS include weight gain, excessive hair growth, and irregular periods.
Here’s how you can keep PCOS in check
Being active by initiating any form of exercise in your life is key. You also need to keep your diet in check, and for that, we asked nutritionist Anupama Menon to share some tips.
“Female sex hormones, insulin, and thyroid hormones are all strongly intertwined and delicately balanced to maintain your hormones at healthy levels. PCOS is generally preceded by insulin resistance, and may also affect the thyroid hormones. Hence it’s important to numb insulin spikes through certain foods in your daily diet,” she says.
Here’s what she recommends:
Low GI foods
Foods that are low on the glycemic index (GI) and contain fiber are a great choice. Pulses, legumes, nuts, seeds, green veggies, and fruits with the goodness of their skin are great choices–and must form the personality of your diet. A fair amount of protein from grass-fed animal byproducts, like eggs and yogurt, can further reduce insulin spikes.
Healthy fats
Fats are wonderful, as they have the innate quality of reducing the overall GI of a meal. About one to two teaspoons of ghee in your khichdi; coconut flesh or milk in your curries; and flaxseed or almond powder in your dal can further control the insulin spikes that may result from a larger meal. Fatty fish provides the much-needed omega 3.
Avoid junk food
If you have PCOS, it’s especially important to avoid processed foods that contain an excess of salt, sugar, and trans fats. These can interfere with your hormones, and tilt the balance.
Add supplements to your diet
Supplements like magnesium, vitamins B6 and C, zinc, and iron are very important to combat symptoms of PCOS and restore balance. However, speak to your medical practitioner before you decide to go down this route. Even if you’re contemplating taking herbal supplements like ashwagandha and chaste berry, both of which specifically help with PCOS symptoms, seek professional advice first.
Eat your greens
Sulphur-rich foods like broccoli, cauliflower, and cabbage can reduce oestrogen dominance and regulate levels of progesterone.
