Losing weight is difficult compared to gaining weight, especially if you suffer from PCOS. PCOS or polycystic ovarian syndrome is the most common endocrine disorder in women of childbearing age, affecting about 5-10%. It is an imbalance in various sex hormones that causes women with this condition to exhibit the following symptoms: irregular or absent periods, infertility, obesity or overweight, excessive facial and body hair or hirsutism, hair loss on top of the head and acne.
PCOS is a condition that affects a person both physically and mentally. And because it can cause infertility, women often become depressed and anxious. Women with PCOS are said to be at risk of developing diabetes, heart attack and high blood pressure. Therefore, women always wonder about the relationship between PCOS and dieting and what it can do to improve their condition.
Lifestyle changes
What is the relationship between PCOS and dieting? Women suffering from this condition are usually obese and therefore often wonder what the right diet for them should be. Although some women with PCOS are slim, the majority have a weight problem and seem to gain weight no matter what they do. Therefore, women might be tempted to follow some diet plans that have promising results. However, many of these plans do not offer enough data to back up their claims and others are also very difficult to maintain. Usually, most women fall back into their old eating habits after they have lost some weight. This is especially true for women with PCOS. Since PCOS and dieting is very difficult to resolve, especially the weight loss you have to do, many women try different diet plans.
The top four lifestyle changes to practice if you have the condition are eating a healthy, balanced diet, exercising regularly, trying to lose weight and reducing opportunities for stress and anxiety.
Most women who have PCOS also suffer from insulin resistance. As a result of insulin resistance, the body resists the effects of insulin, so it produces more to compensate. Constantly high insulin levels are responsible for keeping blood sugar levels low, causing the body to crave sugary carbohydrates, which leads to weight gain. Insulin resistance also increases insulin levels in the body, which affects the ovulation process. According to one study, women with insulin resistance are prone to miscarriage due to the imbalanced insulin levels responsible for the proper attachment of the embryo to the uterus. Dieting for PCOS is a crucial step in improving your condition and it is very important to start with the right diet today.
To make your goal successful, here are some guidelines and tips for PCOS and healthy dieting. Junk food is not good for you, so it is better to stay away from it. It is also necessary that you improve the quality and type of carbohydrates you consume and change the fats you take in. Eating lots of vegetables and controlling the portions of your meals are also important.
Follow the steps for healthy eating and improve PCOS in no time.
- Balance your daily intake of protein and carbohydrates. Balancing your intake of these food groups will prevent insulin imbalances, which will increase your fertility. The choice of the type of carbohydrates you eat is very important. It is imperative that you choose whole grain or sprouted grain products because they contain more protein and fiber.
- Choose to eat foods with a low glycemic index. These are carbohydrates that are broken down slowly in the body. Foods to avoid are sugary and starchy foods such as pancakes, syrups, sugar, white potatoes, jam, scones, white bread products and pasta.
- Practice eating a high-fiber diet. PCOS and a diet of fiber helps in two ways. First, it helps by slowing down the digestion of sugars in the body. Next, it helps by removing excess estrogens from the body, which can normalize your hormonal levels.
- Don’t go on a diet. It is highly recommended to eat five meals a day. Eating more often will prevent fasting, as fasting causes your metabolism to become unbalanced.
- Include essential fatty acids in your diet daily. Eating foods that contain these fatty acids helps with weight loss, produces balanced hormones and creates a healthy environment for conception.
- Get regular exercise. It is recommended that you exercise for 30 minutes five times a week, as this will improve your insulin sensitivity, increase your metabolism and help you lose excess weight.
- Stop drinking coffee. Coffee is rich in caffeine, which increases estrogen levels. It is imperative that you begin to stop drinking coffee because it can worsen your condition.
Treatment for weight loss in PCOS condition is all about eating the right foods, along with proper exercise is essential to keep your mind and body healthy.
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