10 Hacks For Managing PCOS
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What is PCOS?
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Polycystic Ovary Syndrome is a hormonal disorder causing enlarged ovaries with small cysts on the outer edges. It causes irregular periods, obesity, excess hair growth and acne.
Managing PCOS
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Weight loss and maintaining a healthy lifestyle are effective measures for reversing and managing PCOS. Nutritionist Nmami Agarwal suggests a few more tips in the following slides.
Eat Fibre
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Eat more foods that are high in fibre. Fibre-rich foods slow down digestion and are effective in combating insulin resistance - a key characteristic of PCOS.
Drink more water
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Drink two litres of water per day. Add cut-up fresh citrus, cucumber, mint or berries. Being sufficiently hydrated is an important part of a healthy lifestyle.
Avoid processed food
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Avoid processed and refined foods such as white flour, sugar, breads and pasta. Instead, eat whole gluten-free grains like oatmeal, brown rice, millets, amaranth and quinoa.
Limit dairy
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Limiting or eliminating milk and dairy products is recommended for women with PCOS as it helps in preventing and reducing inflammation.
No refined sugar
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Avoid foods with refined sugar, high-fructose corn-syrup, artificial sweeteners, artificial colours, MSG, trans-fats and high saturated fat, as they can cause weight gain and worsen PCOS.
Healthy spices
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Spices like cinnamon, turmeric and fenugreek increase insulin sensitivity and improve metabolism. They can help in balancing hormones and regulating periods.
Regular exercise
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Exercise helps in improving insulin sensitivity, enhancing metabolism and losing weight. Being regular at exercise can help reverse PCOS.
Eat smaller meals
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Eat every 3-4 hours to avoid spikes in your blood sugar. It prevents overeating and cravings for junk or sugary foods.
Manage stress
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Stress is a major factor for PCOS, due to which the body starts to release excess male hormones, leading to irregularities in menstrual cycle.
Sleep well
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Make sure you get at least six-eight hours of sleep every day so as to allow your body to restore its health and maintain hormonal balance.
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