PCOS (Poly Cystic Ovarian Syndrome)
KNOW YOUR DISEASE
- 1 in 10 females affected once they go through puberty.
- Hormonal imbalance develops in your ovaries, make more than normal male hormone.
- You don’t ovulate each month,if you don’t ovulate then you may not have a period.
- Most important: you may have PCOS with just polycystic ovaries but no other symptoms OR you may have PCOS without having multiple cysts in ovary.
“IT IS TREATABLE”
CONSULT YOUR DOCTOR REGULARLY FOR:
- Irregular periods
- Difficulty in becoming pregnant due to less frequent ovulation (release of egg from ovary)
- No periods, some women with PCOS don’t menstruate, in some cases for many years.
- Mood changes- including anxiety and depression
- excessive facial hairs, scalp hair loss
- Sleep apnea
ESSENTIAL COMPONENTS OF HEALTHY LIFESTYLE FOR PCOS
- Eat a healthy diet
- Exercise regularly
- Get plenty of sleep
- Get a hold on stress
- Manage your weight
PCOS Diet Rules:
- No Processed Foods:Avoid processed and refined foods such as white flour, sugar, breads and pasta. Instead eat whole gluten-free grains like oatmeal, brown rice, millet, amaranth and quinoa.
- Increase Fiber:Eat more foods that are high in fiber. Because fiber slows down digestion it is effective at combating insulin resistance.
- Drink More Water:Drink two liters of water per day, flavoring with cut-up fresh citrus, cucumber, mint or berries.
- No Refined Sugar:Avoid foods with refined sugar, high-fructose corn-syrup, artificial sweeteners, artificial colors, MSG, trans-fats and high saturated fat.
- Less Ingredients:Eat packaged foods with 5 or less all-natural ingredients. Any product with a long ingredient list is usually highly processed.
- Limit Alcohol:Make alcohol an occasional indulgence – not an everyday occurrence. A glass of red wine is fine once in awhile, but after one glass, the benefits are reversed.
- Eat More Smaller Meals:Eat every 3-4 hours to avoid spikes in your blood sugar.
- Balance Carbs and Proteins:Always combine a lean protein and complex carb at every meal/snack. For example, a handful of nuts with a half of banana. Or yogurt with a small piece of cheese.
- Take the Right Foods With You.Take the right foods with you. Pack your own lunches for work or play. Make sure you bring along snacks so you have healthy choices wherever you go and don’t eat whatever is available because you are starving.
It’s important to understand that there is no magical formula that will make the symptoms better. But, by making these diet and lifestyle changes, many of our PCOS patients are able to manage their symptoms, improve their fertility, and lead fulfilled lives where they are happy with their bodies and the way they look.