Polycystic Ovary Syndrome (PCOS) is perhaps the most arising medical condition among Indian women now. We spoke to Diksha Chhabra, a fitness trainer, sports nutritionist and Founder of Diksha Chhabra fitness consultations to understand more about PCOS, its symptoms and how to deal with it the right way. She said,
It’s disturbing and worrying to see that each 5 out of 10 women maturing between 25-50 years have at least one side effect of PCOS.
The deeply fried foods are inflammatory, so women in PCOS are better off avoiding fried chicken, french fries, fried chips, etc.
Beverages like soda, cold drinks or added sugary foods like sweets, sugar cookies, cakes, etc should be avoided. Or, check the nutritional value before consuming them as it adds to both imbalances in glucose levels and insulin, and can disturb the gut wellbeing too.
Processed carbohydrate food varieties have the greatest impact on blood sugar levels. Some common examples of prepared carb food sources are pastries, baked cookies, bread, pasta, cake, white rice and so on. Excessive intake of these foods can exacerbate PCOS symptoms.
The excess consumption of meat, particularly red meat like steak, pork, lamb, hamburgers ought to be kept away from as they aren’t digested effectively or much provocative.
Alcohol has a high amount of sugar and is inflammatory. Excessive consumption of alcohol can exacerbate PCOS symptoms, so women with PCOS should limit the intake of alcohol.
Excess intake of dairy products and solid fats should be avoided.
Foods that can be eaten in their natural form and are free from counterfeit additives, taste enhancers and different processes are called whole foods. Organic products, fruits, legumes, whole grains, and vegetables are entire food sources that you should add to your eating regimen.
These whole foods suit your endocrine framework and can more readily manage the active function of your blood sugar or glucose levels.
Both supplements are vital to deal with your disturbed hormones. A plentiful measure of protein in your consistent diet helps in insulin management, glucose, improves metabolism and fat loss.
Add chicken, fish, eggs and meat or vegan alternatives like vegetables, lentils, entire grains and nuts to your diet. Adding complex carbs help in overseeing insulin opposition better and keeps you full for a longer period.
Entire spices and flavours like cinnamon, turmeric, tulsi leaves have numerous medicinal or healing properties. It’s prudent to add something similar in your eating regimen for better PCOS management.
Our human body is made to rehearse certain measure of physical work. The present unpleasant way of life and contraptions has hampered our actual physical work significantly. It is important for us to invest some exertion and consume calories so the hormonal balance is maintained. Women experiencing PCOS, irrespective of whether they are overweight or not, ought to do some type of exercises each day or at least 5 days per week for about 40-60 minutes.
Simultaneously, Diksha energetically suggests maintaining consistency and balance in exercising as well. An excessive amount of it isn’t great either, go for consistency over getting carried away with it! Any type of activity or game that reveals your body as a unit is acceptable and accommodating. Weight preparing or strength preparing has astoundingly helped women in numerous ways to manage PCOS better as it includes numerous muscles and can be altered according to your ability.
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