polycystic ovary syndrome Hirsutism is a common condition characterized by irregular, infrequent or non-existent periods and excessive amounts of the ‘masculine’ hormone – hirsutism – resulting in excessive hair growth or an increase in testosterone.
According to integrative nutritionist and health coach Neha Ranglani, excessive weight can worsen PCOS, as it increases insulin in the body resulting in increased production of androgens, mostly testosterone, which can increase facial hair and acne.
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“Keeping your weight under control can lower testosterone levels, increase ovulation frequency and increase fertility,” she explains, adding that PCOS also increases. risk of diabetes and heart disease due to insulin resistance and high cholesterol levels.
whereas PCO There is no complete cure for it, its symptoms can be described as a. can be controlled by Healthy Diet That includes green vegetables, nuts like almonds, fiber-rich foods and a balanced lifestyle, experts say.
Here are some simple yet effective tips by Ranglani for managing PCOS; read on.
1. Choose the Right Foods for Snacking
Insulin resistance is usually followed by intense carbohydrate cravings. It is important to keep healthy and healthy food items handy instead of eating fried, junk snacks like chips. try to eat Almond Because they have satiating properties that promote feelings of fullness. They are also sources of energy; Research shows that almonds – sources of protein and dietary fiber – may help maintain healthy blood sugar levelImprove blood sugar control in people with type 2 diabetes, and help reduce the blood sugar effects of carbohydrate foods.
2. Plan a Balanced Diet
, Must-have Foods: Add high fiber fruits and vegetables like apples, bananas, cauliflower, broccoli, etc. chia seeds Or add sweet basil seeds (sabja) to your fruit milkshakes or almond chips for a crunchy texture. Include leafy vegetables like spinach, cabbage and lettuce in at least one meal. Eat different types of sprouted grains, pulses and legumes in a bowl. change oil regularly Olive Oil and instead of tea green tea,
, Say goodbye to calorie-rich foods Avoid processed and packaged foods as they are high in preservatives and calories. Eliminate all beverages that have a high sugar content, and bakery products such as cakes and pastries. Put a complete stop to all fast food. If possible, try to stick to a gluten-free diet, at least until your PCOS is under control. Replace normal flour with almond flour.
3. Good Night Sleep
Lack of sleep can interfere with the functions of every part of the body and cause mood swings. It can also increase the risk of diabetes, heart disease, obesity and cause inflammation and worsen insulin resistance. It is important to maintain a healthy bed-time routine that gives you at least 7-8 hours of sleep. Avoid screen time just before bed and try to meditate for 15-20 minutes after you wake up. Have a healthy bedtime snack like almonds to stave off midnight hunger pangs.
4. Focus on Small Achievements
Women with PCOS often experience low self-esteem, stress, and eating disorders. It’s important to treat yourself with patience and kindness. Try to take some time out for your hobby or play a sport you like. Read a book or meet your friends in your spare time. Engage yourself instead of being alone, concluded Ranglani.
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