Recently, it has been noticed that there is a wide occurrence of hormonal imbalance in women, especially young women. Polycystic Ovaries (PCO) is one of the hormonal problems that young women face, and it is important for women who have this problem to take their health and diet seriously.In this article, we would be discussing the recommendation of diet and lifestyle on controlling the symptoms associated with PCO.
It is importantto note that PCO is not a disease; neither should you be embarrassed about it.If you are confused about the condition, or you don’t understandanything about it, you can book an appointment with a gynaecologist. They will help you understand the situation, evaluate your health and provide a relevant treatment plan.
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Diet dos and don’ts for the control of PCO symptoms
For women who have PCO, it is highly important that they consume fresh water all day. Staying hydrated at all times helps in toning down the symptoms of the PCO.
- Weight management
It has been observed in women who have PCO, that weight gain, especially in the abdominal region is very common. This is due to the high level of insulin resistance. One of the effective ways in relieving symptoms like irregular menstrual cycles that are associated with PCO is by losing weight. At least 10 percent reduction in weight can go a long way in managing symptoms. When it comes to losing weight, it is important to do it the right way. This, of course, includes eating healthy and exercising regularly.
Avoid making the mistake of embarking on fad diets like keto diets and very low carbohydrate diets. Not only will this make your weight reduction difficult, but it will also lead to nutrient deficiency. Healthy eating plan includes replacing high glycemic index food like bread, pasta and complex starchy foods with high fibre content like millet. This will improve your glycemic profile. Instead of low carbohydrate diets or fab diets, modify your diet with plant-based organic diets, wholesome meals, healthy and well-balanced micro and macro supplement of nutrients.
Food with high glycemic index contributes to the high insulin resistance and can be remedied by embarking on a diet with a low glycemic index. Excess carbohydrate intake is one of the factors responsible for weight gain. Therefore, to ensure healthy weight loss and management, you do not need to cut them off completely from your diet. Instead, reduce your total carbohydrate intake and increase your protein and fibre intake in your diet. Do so by eating a protein portion in each meal and by increasing your intake of raw vegetables in diets. On that note, you are to stay away from processed foods, packaged foods, bakery products, juices and desserts.
On a final note, there are certain natural foods like fenugreek sprout, turmeric root and cinnamon powder that improve health Quotient. These natural foods contain potent phytochemicals that lower the rate of elevated androgens.
Long term health concerns of PCO
The key to preventing long term health concerns of PCO is through early detection. This is why it is important to speak with your physician or gynaecologist when you notice recurring symptoms like mood swings, insomnia, weight gain, irregular menstrual cycles, acne and excess facial hair. Some serious long term health concerns of PCO include gestational diabetes, endometrial cancer, infertility, hypertension and pregnancy-induced hypertension.
Lifestyle tips for the control of PCO symptoms
The importance of exercise cannot be overemphasised. Besides diet management, physical exercise and activity are very important even for women who have PCO. Cardio training and resistance training exerciseswork very well in reducing insulin resistance. Daily exercise, no matter how small is highly beneficial for reducing insulin resistance. A brisk walk of at least 30 minutes for about 5 days every week is the least amount of exercise one can do. Even if you don’t go out, you can use a light dumbbell weight or set of ankle weights for your routines at home. This will increase the level of the hormone endorphins produced in the body. The hormone endorphins are responsible for making you feel good, and it also fights the tiredness or fatigue that is associated with the symptoms of PCO.
Good sleep everyday will also ensure that you stay calm and remain rejuvenated. A good sleep routine regulates the level of hormones like Serotonin and melatonin. Doing this everyday will ensure that you remain refreshed daily.
Finally, gestures and acts like gratitude, acceptance and relaxation also help in healing as they are part of therapy.
Healthy diet and lifestyle will not only keep you healthy; they will boost your healing process. If you can find out more about PCO when you book an appointment at Gynecology Clinic they are always ready to help.