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PCOS or polycystic ovary syndrome affects every one in ten women of childbearing age. It is caused due to excessive production of the hormone androgen, which causes multiple cysts in the ovaries. Its symptoms vary from irregular menstrual cycles to no menstruation. If left untreated, it can cause problems like obesity, heart diseases, endometrial cancer, diabetes, high blood pressure, etc.
Unfortunately, there is no cure for PCOS. The only thing you can do is control it as suggested by IVF consultants in Delhi. A well-balanced diet will help you in this. Include the following items in your meal plan to help you manage PCOS better.
High fiber foods
High fiber foods are very good for your digestion and keep the system running smoothly. They also keep you full and help lose weight. Some great examples of high fiber foods are – oats, peas, whole grain cereals. Lentils, beans, and pulses not only give you fiber but are also adequate sources of proteins.
Lean protein
Proteins are the building blocks of our bodies. Fish is a great source of not only proteins but also healthy omega 3 fatty acids. Tofu and chicken are also good sources of lean proteins. These will help not only to reduce fat but also build muscle if paired with an appropriate workout. However, avoid red meat which is very fattening.
Green leafy vegetables
Dark green vegetables like spinach, kale, broccoli are packed with vitamins and minerals and help improve your overall health. Lettuce, dill, Fenugreek leaves, microgreens can also help manage PCOS. You can have them raw in salads along with a dressing of healthy fats like olive oil, or you can cook them and have them with rice or bread. Highly versatile Dill leaves can be used for baking fish and other lean meats or as a dressing or garnishing, even as a dip.
Dark red fruits
Fruits such as cherries, grapes, berries and vegetables like beetroots, carrots, and cherry tomatoes are not just great to taste but also very nutrient-dense. You can have these fruits instead of dessert. The crunchy and juicy carrots and beets can be had as a healthy snack or even as soups.
Reduce and replace sugar with a healthier alternative
Sugar and its refined counterparts come many forms in our everyday diet. Check the ingredient lists for ‘sucrose’ ‘dextrose’ or ‘high fructose corn syrup’ before buying and make sure to avoid them. They simply pile on calories without giving us any nutrition. Replace them with Stevia, honey, jaggery, or dates. These alternatives not only satisfy our sweet tooth but also give us essential nutrients.
Include spices in your diet
Spices not only add flavor to your diet but also make it more aromatic and enjoyable to eat. Spices like turmeric and cinnamon are packed with nutrients and add color and flavor to your food. Just a small pinch of spices — fresh or dried will go a long way in making your food tasty. Spices can be used to roast, bake, cook, fry, and even season. You can add them to your morning cup of tea or your night glass of milk.
Takeaway
As suggested by IVF consultants in Delhi a disease like PCOS needs you to maintain your diet and make significant lifestyle changes to be fully controlled. Healthy eating requires the help of sufficient sleep and exercise to show good results. If you can’t completely cut out processed foods at least replace them with healthier alternatives. For example, butter with margarine, white bread with multigrain bread, normal pasta with whole wheat/ lentil pasta. As a rule, try and avoid eating anything coming out of a box and try eating fresh home-cooked meals. Consider speaking to a professional dietitian/nutritionist if you feel the need.
