Change Your Life Style
There is no doubt that
conventional medications can play an important role in controlling your PCOS
symptoms and even helping you get pregnant. However, PCOS is a lifelong
condition that often responds better to dietary and lifestyle changes.
What to Eat?
Although there is no magic
diet for PCOS, certain dietary changes can improve insulin sensitivity and help
alleviate your PCOS symptoms. Improving your diet can reduce your risk for
developing chronic diseases associated with PCOS, such as diabetes, heart
disease, and endometrial cancer.
It may seem difficult at first
to make the recommended dietary changes, but the benefits to your overall
health and reduction in symptoms will make the effort worthwhile. Just remember
that even small changes make a difference.
Eat Real Foods
Ditch the processed convenience foods and learn to eat whole foods. To attain any kind of real improvement or relief from PCOS, you must feed your body real wholesome foods. Whole foods are full of nutrients that nourish your body so it can heal and function at its best. Your body needs nutrients that it cannot get from processed foods.
Ditch the processed convenience foods and learn to eat whole foods. To attain any kind of real improvement or relief from PCOS, you must feed your body real wholesome foods. Whole foods are full of nutrients that nourish your body so it can heal and function at its best. Your body needs nutrients that it cannot get from processed foods.
Eating nourishing, wholesome foods including healthy fats is a crucial component PCOS recovery. Eat foods created by nature and eat them as close to their original state as possible. Fresh fruits and vegetables are obvious choices and the least likely to contribute to weight gain and insulin resistance. Avoid chemicals, preservatives, dyes, high fructose corn syrup, modified ingredients, and GMOs at all cost. Baked goods, because of the starch and sugar, should be crossed off the foods-to-eat list as well.
Limit Sugar and Starchy Foods
Sugar and starches are incredibly addictive substances that create a vicious perpetuating cycle: you crave sugar, you eat something high in sugar, you feel great for a little while, you begin to crash as your blood sugar levels drop, you then feel lousy and begin to crave sugar again and on and on it goes. Sugar contributes greatly to weight gain and obesity, which in turn contributes to hormonal imbalance and worsening PCOS.
Sugar and starches are incredibly addictive substances that create a vicious perpetuating cycle: you crave sugar, you eat something high in sugar, you feel great for a little while, you begin to crash as your blood sugar levels drop, you then feel lousy and begin to crave sugar again and on and on it goes. Sugar contributes greatly to weight gain and obesity, which in turn contributes to hormonal imbalance and worsening PCOS.
To break the cycle, you should avoid all foods that are high in sugars and starches. Items such as rice, white bread, and potatoes, because they have such a high amount of starch, should never be consumed. You will be more successful if you stick to drinking water instead of sports drinks, colas (especially diet colas), or fruit juices. Water will serve to flush out the system and help you avoid the sugars found in these types of sweetened drinks. The safest foods to eat are those that are very low in sugar, or have no sugar or starch at all.
Eat Low Glycemic Meals
When you have PCOS, it is critical to eat low glycemic meals to keep your insulin levels in check.
Your blood glucose levels rise and then fall when you eat a meal containing carbs. How high it rises and how long it remains high depends on the glycemic index of the particular food and the amount you consumed. Low glycemic index carbohydrates break down slowly in the body, and don’t cause a dramatic spike in insulin levels. Aim to eat no more than 100g of low glycemic index carbohydrates a day.
Some examples of low glycemic index foods are :Kale, spinach, and asparagus
Beans and chickpeas
Almonds and pecans
Avoid high glycemic carbs such as sugary and starchy foods: cakes, cookies, sugar, white rice, white potatoes, white bread, and pasta. Processed carbohydrates that break down quickly are likely to make the insulin levels jump dramatically.
Increase Your Fiber Intake
Fiber helps to slow down the digestion of sugar in the body so there’s no spike in insulin. Fiber also helps promote estrogen metabolism, which helps reduce elevated levels of androgens.
Fiber helps to slow down the digestion of sugar in the body so there’s no spike in insulin. Fiber also helps promote estrogen metabolism, which helps reduce elevated levels of androgens.
Lower Your Salt Intake
Salt is a great way to season your food, and in moderation, it is essential to your health. Women who suffer from PCOS can benefit from reducing their salt intake to about 6 grams per day. High levels of sodium in the body can contribute to water retention and some studies have shown that they can also cause or exacerbate hypertension or high blood pressure. Women with PCOS are already at risk for hypertension, so it is important to reduce your overall salt intake.
Salt is a great way to season your food, and in moderation, it is essential to your health. Women who suffer from PCOS can benefit from reducing their salt intake to about 6 grams per day. High levels of sodium in the body can contribute to water retention and some studies have shown that they can also cause or exacerbate hypertension or high blood pressure. Women with PCOS are already at risk for hypertension, so it is important to reduce your overall salt intake.
Junk the Junk Food
It’s tempting to pick up a chocolate bar or a bag of chips when you need a snack. They’re easy to find, and easy to buy. Unfortunately, they are also pretty much the worst thing you could eat when you’re trying to change your diet and treat your PCOS symptoms. Junk food, and processed food in general, are full of saturated fats, processed sugars, and simple carbohydrates. These contribute to weight gain while leaving your body craving the actual nutrients it needs.
Eliminate Dairy
This may be difficult for anyone who enjoys a bowl of cereal with milk in the morning, but it can be one of the most important diet changes that you make to help treat PCOS. Dairy, and dairy proteins, have multiple negative effects on PCOS patients including:
It’s tempting to pick up a chocolate bar or a bag of chips when you need a snack. They’re easy to find, and easy to buy. Unfortunately, they are also pretty much the worst thing you could eat when you’re trying to change your diet and treat your PCOS symptoms. Junk food, and processed food in general, are full of saturated fats, processed sugars, and simple carbohydrates. These contribute to weight gain while leaving your body craving the actual nutrients it needs.
Eliminate Dairy
This may be difficult for anyone who enjoys a bowl of cereal with milk in the morning, but it can be one of the most important diet changes that you make to help treat PCOS. Dairy, and dairy proteins, have multiple negative effects on PCOS patients including:
Lactose sugars cause insulin spikes.Dairy protein consumption causes a spike in androgens, and testosterone, which can contribute to PCOS acne.Most milk is full of artificial and natural bovine hormones, which can disrupt your own hormonal system.
Contrary to popular belief, it is easy to get enough calcium without including dairy in your diet. Dark leafy greens, like kale, spinach, collards, and Swiss chard contain significant amounts of calcium.
Eliminate or Reduce Gluten
Gluten free diets may be the latest eating fad, but for someone with PCOS, these diets can actually be beneficial tools. Did you know that one of the symptoms of gluten intolerance is actually PCOS or other unexplained fertility problems? Gluten can also increase the risk of heart disease, and because women with PCOS are already at risk of this disease, eating gluten can just make the problem worse.
Thankfully, the gluten-free fad has created an enormous market for pastas, breads, and other normally gluten rich foods that are being baked with rice or almond flours, making them safe for a gluten intolerant person to consume. Just be careful if you are also on a low glycemic index diet, because some of these ingredients (such as rice flour) rank high on the glycemic index.
Gluten free diets may be the latest eating fad, but for someone with PCOS, these diets can actually be beneficial tools. Did you know that one of the symptoms of gluten intolerance is actually PCOS or other unexplained fertility problems? Gluten can also increase the risk of heart disease, and because women with PCOS are already at risk of this disease, eating gluten can just make the problem worse.
Thankfully, the gluten-free fad has created an enormous market for pastas, breads, and other normally gluten rich foods that are being baked with rice or almond flours, making them safe for a gluten intolerant person to consume. Just be careful if you are also on a low glycemic index diet, because some of these ingredients (such as rice flour) rank high on the glycemic index.
Avoid Saturated and Trans fats
Processed or precooked foods are often full of saturated and trans fats that can negatively affect your PCOS symptoms. Saturated fats are often found in red meat and dairy products. These can cause weight gain, which will exacerbate the PCOS symptoms, as well as prevent or hinder the absorption of essential nutrients.
Processed or precooked foods are often full of saturated and trans fats that can negatively affect your PCOS symptoms. Saturated fats are often found in red meat and dairy products. These can cause weight gain, which will exacerbate the PCOS symptoms, as well as prevent or hinder the absorption of essential nutrients.
We’ve been warned about trans fats for years, and most processed foods will proclaim in bright letters that their foods contain “0g Trans Fats!” However, these trans fats can be found in foods you wouldn’t think to look such as nondairy creamers, microwave popcorn and even certain brands of ice creams. These fats, even in a healthy person, will increase the risk of diabetes and heart disease. However, because women with PCOS are already at risk for both of these diseases, it is important to cut as much these fats as possible.
Avoid Food Additives
Food additives can wreak havoc on our hormones. Eliminating food additives, such as preservatives, food colorings, artificial sweeteners, and flavorings can help rebalance hormone levels in our bodies.
These may seem like difficult tasks, but once you start eliminating the negative parts of your diet, you’ll see how easy it is to make the right food choices. Give your new diet a month, because it takes 3-4 weeks to make a habit stick. Once you’ve finished your month, you won’t even want to go back to your old bad eating habits!
Incorporate PCOS Superfoods
One of the most common problems for those diagnosed with PCOS is insulin resistance, which is tied to glucose intolerance and can lead to sugar cravings, weight gain, heart disease and diabetes. The best ways to control this are: exercise, stress management, adequate sleep, and a healthy diet. The diet should be high in protein and fiber, low in saturated fat, sugar, and simple carbohydrates.
Incorporating some of these superfoods into your diet will help to improve many of your symptoms. This list is by no means definitive, but it is a good place to start.
Almonds and WalnutsNuts like almond and walnuts contain a good amount of fiber and protein. Almonds and walnuts are rich in plant sterols and heart-healthy monounsaturated fats (MUFAs) and polyunsaturated fats (PUFAs). These fats have been shown to improve inflammation, cholesterol levels, and androgen levels in women with PCOS. They are great as a snack, or in cereals, trail mixes and granola. These nuts can also be ground into flour for use in sauces or baking. Almond milk is a good milk substitute.
Avocados
Avocados are an excellent
source of potassium and unsaturated fat. They are great for fighting the
inflammation that is so common among sufferers of PCOS. They are great sliced
on sandwiches or mashed as guacamole.
BarleyBarley is a good choice as a complex carbohydrate grain for women with PCOS. Barley has the lowest Glycemic Index (GI) rating of all common grains. It can be used as any other grain, ground into flour, and baked into bread. It is also tasty in soups, and can be used to bulk up burgers and casseroles.
Chia Seeds
Chia seeds are a type of mint,
and are an excellent source of protein, calcium, fiber, and omega fatty acids.
They help balance fluid retention and suppress appetite, promoting weight loss.
These are great in soup, on salad, and in baked goods.
CinnamonCinnamon helps balance insulin and glucose. It is an excellent spice to add to almost any dish or drink. Sprinkle over fruit or meat to add wonderful aroma and flavor.
Crimini
Mushrooms
These mushrooms are a good
source of the B vitamins needed for a healthy thyroid and metabolism, which
helps reduce body weight. They are good raw or cooked.
FlaxseedsAlso known as linseeds, flaxseeds help cleanse the colon and liver, aid in digestion, and increase energy levels. Flaxseeds are good in cereal and granola, and as an egg substitute. The oil can also be used for cooking or in salad dressings.
Grapefruit
Grapefruit helps cleanse the
liver, allowing it to produce insulin and help balance hormones. It is
high in fat-burning enzymes, which aids in weight loss. Grapefruit is
great to eat in the rind, juiced, or as an ingredient in salsas and sauces.
Raw CacaoThe purest form of cocoa is high in iron, magnesium, chromium, and vitamin C. It increases heart health, contributes to a healthy metabolism and helps balance blood sugar levels. Cacao is great in trail mix or smoothies.
Salmon
Salmon is a good natural
source of vitamin D, which helps balance blood sugar and hormones, improve
heart health, and promote weight loss. Serve baked, broiled, boiled,
smoked, or poached and chilled.
Thank you for reading the article about What to Eat for PCOS? in blog Get Natural Pregnant and if you found this article useful please bookmark this page in your web browser, by pressing Ctrl D on your keyboard.