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Polycystic ovary syndrome (PCOS), a hormonal disorder, affects one in ten women in India. Women with the condition may have infrequent or prolonged periods of increased levels of male hormones and insulin while the reproductive hormone progesterone is lower. Obesity is said to worsen the complications of the disease, so it is advisable to lose weight when you are suffering from PCOS.
A sedentary lifestyle and obesity are associated with an increased risk of getting PCOS.
“Ideally, active training of at least 150 minutes per day is recommended to maintain a healthy weight, improve heart health and most importantly mental well-being. This active training includes cardio activity, bodyweight exercises combined with weight training. yogasanas. But due to the urban lifestyle, it is observed that there is less priority given to exercise. At the same time, food choices are distorted and there are more empty calories from carbohydrates and fat and less protein and fruits and vegetables in the diet, along with lack of exercise is a major contributor to overweight or obesity, ”explains Avantii Deshpaande, PCOS and gut health nutritionist.
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Women with PCOS report high insulin levels, which makes them hungry for more carbohydrates and sweets. This leads to extra calorie intake which could contribute to obesity. So it’s important to treat insulin resistance, not just lower blood sugar, adds Deshpande.
To manage PCOS, Deshpande says, in addition to losing weight, it’s important to detoxify vital organs, improve gut health, and make healthy lifestyle changes.
She suggests the following foods for weight loss and reversing PCOS:
1. Eat a high fiber diet
A diet high in fiber and high in antioxidants is recommended to detoxify the body and improve gut health. Since fruits and vegetables are low in calories, you also avoid consuming extra calories. Deshpande recommends at least 5 servings of fruits and vegetables per day to manage the condition.
2. Include protein
Proteins play an important role in the synthesis of hormones and provide the body with satiating food. “Include protein in every meal, from breakfast to lunch to dinner. You can have dals, beans, eggs, curds, nuts and oilseeds,” suggests Deshpande.
3. Probiotics
Probiotics are not only great for your gut health, but they also reduce inflammation and regulate hormones like estrogen and androgens. “Make sure you have at least 1 glass of buttermilk per day or ½ cup of fresh homemade curds. This will improve gut health as they contain probiotics,” says the PCOS nutritionist.
4. Omega 3 fatty acids
A daily dose of omega 3 fatty acids is known to improve hormonal imbalance. “Consume 1 tablespoon of flaxseed, sunflower seed and melon together throughout the day. You can also try the seed cycle. Fish and fish oil tablets will also ensure you get omega fatty acids. 3 “, explains Deshpande.
5. Herbal teas
Herbal teas like green tea or green coffee are also helpful in boosting metabolism and could be consumed as a replacement for our regular tea and coffee.
6. Avoid milk and wheat
If inflammation is the cause of PCOS, removing foods like milk and wheat from the diet for a few weeks will result in weight loss, but it should be done under expert supervision, the nutritionist explains.
Other tips from Deshpande
Include at least 150 minutes of training in the week, which equals 20 minutes of exercise per day in the form of cardio, strength training, and yoga.
Practicing Pranayama will reduce stress and also help balance hormones better.
You can cut back or stop consuming junk food to eliminate empty calories. Replace it with home-cooked meals that are packed with nutrients.
Enjoy the journey to healthy eating and make it a daily habit by following mindful eating, doing healthy exchanges, and following a workout routine.
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