PCOS or Polycystic ovary syndrome is a condition that affects a woman's reproductive system because of hormonal imbalance. The main issue in this condition is hormonal imbalance. People associate this condition with having cysts because “polycystic” refers to having multiple cysts but not every case is similar; therefore presence of cyst is not necessary if someone has PCOS. A woman with PCOS needs to be careful while making food choices, so they should try to follow a diet plan for PCOS.
The condition, PCOS, causes the ovaries to produce abnormal amounts of androgens. Androgens are male sex hormones that are usually present in small amounts in women. When the amount of androgens in women exceeds normal, it affects the reproductive system.
The hormonal imbalance due to PCOS can cause issues like disruption of the menstrual cycle. Due to this a woman can experience irregular periods.
PCOS is the most common endocrine disorder that women of child bearing age experience. This condition can cause multiple issues for women with PCOS, here are a few of them:
Irregular periods:
Women with PCOS will experience irregular, infrequent, or prolonged periods. A woman with PCOS might experience months without periods or have periods that last for many days.
Androgen symptoms:
Androgen is a male hormone which is why a woman with PCOS might have unwanted hair growth on the face, chest, abdomen, or back. The other issues that women can face because of increased levels of androgen are acne or male pattern baldness.
Ovulation problems:
Women with PCOS may develop ovulation problems because of the hormonal imbalance. The hormonal imbalance can disrupt the process of ovulation where the ovary releases an egg. Women with PCOS will experience difficulty in conceiving naturally.
Weight gain:
PCOS can be a major contributor to weight gain because of the hormonal imbalance.
Insulin resistance:
Women with PCOS are at risk of developing pre-diabetes or type 2 diabetes because hormonal imbalance increases the risk of insulin resistance. Your body does not produce insulin effectively.
Causes of PCOS:
One cannot pinpoint the exact cause of PCOS but here are some reasons why a woman might develop this condition:
Genetics:
Genes could be a major factor in why a woman develops PCOS. If this problem already exists in the family, chances are the next generations also develop it.
Insulin resistance:
PCOS increases the risk of insulin resistance in which the body does not produce enough insulin. This can cause hormonal imbalance.
Chronic inflammation:
PCOS could also be the result of low-grade inflammation. Inflammation can cause disruption in the body which leads to the imbalance of hormones.
How to Manage PCOS?
PCOS is a condition of hormonal imbalance in the ovaries. This condition will cause other issues like irregular periods, difficulty in conceiving, unwanted hair growth, insulin resistance and others but the condition can be managed.
The condition of PCOS can have different complications for different women. But a few precautions or changes can become a huge deal when managing PCOS.
Lifestyle changes:
You have to make healthy lifestyle changes. The first thing you need to focus on is your dietary approaches. Make sure you are eating a balanced diet. Avoid foods that are not good for your health. Exclude caffeine, alcohol, processed and sugary food from your lifestyle.
Choose healthy options like fruits and vegetables, nuts and seeds. Add whole grains to your diet along with lentils and legumes. Drink lots of water along and you can even go for other alternatives like weight loss drinks, herbal teas, healthy smoothies.
Medications:
Women with PCOS take medications to regulate hormones and manage menstrual cycles. Usually birth control pills are prescribed to regulate periods.
Dietary approaches:
Making some changes to your diet can help you to a great extent. Diet plays a crucial role in helping you lose weight and ensure that you get the right amount of nutrients for your body.
Here is a sample of PCOS diet plan to lose weight:
DAY 1:
- Start your day by having 2 glasses of warm water with lemon juice.
- Prepare oats or moong dal vegetable chilla for breakfast and have it with homemade chutney and 2 boiled eggs.
- Eat seasonal fruit in mid morning. Avoid having grapes or mangoes or litchis.
- Make gobhi sabji for your lunch and have it with 1 roti and 8 oz of moong dal.
- Drink green tea after lunch.
- Have Indian tea with roasted chana or chickpeas. Avoid adding sugar to the tea.
- Drink chamomile tea after having your lunch.
DAY 2:
- Drink 2 glasses of warm water with lemon juice in it in the morning.
- Have oats or urad dal’s idli with sambar in your breakfast.
- Drink 330 ml of buttermilk in mid-morning.
- Prepare rajma masala and cauliflower rice and have it with greek yogurt in your lunch.
- Have a cup of green tea after lunch.
- In the evening, go for 1 apple or 3 slices of papaya with coconut water.
- Prepare chicken soup and boil chicken breast and have it with kale salad for your dinner.
- Drink chamomile tea after dinner.
DAY 3:
- Drink cucumber lemon detox water first thing in the morning.
- Prepare oats porridge and add berries of your choice and chia seeds.
- Have 50 g of mixed nuts. Focus on almonds and walnuts.
- Prepare quinoa salad with mixed vegetables and boiled chickpeas for your lunch.
- Drink green tea after lunch.
- Have indian tea with 2 marie biscuits without sugar.
- Prepare grilled fatty fish with broccoli and have it with brown rice or 1 roti in your dinner.
- End your day with chamomile tea.
DAY 4:
- Drink cucumber and lemon detox water first thing in the morning.
- Have vegetable poha with 2 egg whites in your breakfast.
- Have 1 papaya bowl as your mid-morning snack.
- Prepare black chana and have it with 2 rotis or 1 cup of boiled rice and salad for your lunch.
- Drink green tea after lunch.
- Have greek yogurt and add 1 tbsp of honey for your evening snack.
- Prepare stir fry veggies and grilled chicken breast for your dinner.
- Drink chamomile tea after dinner.
DAY 5:
- Start your day by having 2 glasses of warm water with lemon juice in it.
- Prepare vegetable uttapam and have it with chutney and 2 boiled eggs.
- Have a citrus fruit as your mid-morning snack.
- Make chickpea salad with lemon dressing for your lunch.
- Drink green tea after lunch.
- Sip on Indian tea and enjoy it with 2 marie biscuits in your evening time.
- Steam asparagus and have it with lemon fish filet in your dinner.
- Drink chamomile tea after dinner.
DAY 6:
- Start your day with cucumber and lemon detox water.
- Have a spinach-banana smoothie with flax seeds in your breakfast.
- Have 50 g of mixed seeds. Include pumpkin and sunflower seeds.
- Make soya chunks with ghiya chana dal and have it with 1 roti. Also, saute some vegetables along with it.
- Drink green tea after lunch.
- Eat 1 cup of sprouts for your evening snack.
- Make shashlik chicken tikka and enjoy it along with Greek salad.
- End your day with chamomile tea.
Day 7:
You can enjoy your favorite meal on day 7. But be mindful while choosing what to eat, especially when you have PCOS. Ensure that you do not eat some specific foods, when you have PCOS so you can manage the condition. Here is a list of foods that you should not eat in PCOS:
- Do not eat refined carbohydrates like white bread, pasta, refined flour, etc.
- Sugar is a big no for women with PCOS. avoid sugary foods like pastries, cakes, donuts etc.
- Do not consume fried foods like french fries, fried chicken, potato chips etc.
- Avoid sugary beverages like cold drinks, sodas, and energy drinks.
- Do not include processed foods especially processed meat like hot dogs, sausages etc.
- Avoid consuming foods with high levels of sugar and salt.
Consult a dietician:
PCOS is totally manageable given that you take medications and watch what you are eating and improve your lifestyle. For better results, you should consult a dietician who can help you to plan a diet that can not only manage PCOS but will also help with weight loss.
Frequently Asked Questions:
How to make cucumber lemon detox water?
Ans. You can prepare cucumber lemon detox water by adding thin slices of cucumber and lemon to the glass/pitcher. Smash them with a wooden spoon to release their flavors. Add cold water or keep it in the refrigerator after adding water. You can also keep the water overnight.
Can I eat chicken with PCOS?
Ans. Yes, you can eat chicken and other lean meats as they will keep you feeling filled.
Can I eat chocolate with PCOS?
Ans. Sugary food items are a big no for people with PCOS. But if you eat dark chocolate that has 70% cocoa, in moderation, it can be a part of your healthy diet.
