pcos diet

PCOS Diet: Know The Causes, Symptoms, Foods, Exercise, And Yoga postures For Polycystic Ovary Syndrome

PCOS Symptoms | PCOS Causes | Diet plan for PCOS | Foods to avoid | Exercise for PCOS | Yoga posture for  PCOS

 

Polycystic ovary syndrome

Polycystic ovary syndrome (PCOS) is a hormonal disorder that is commonly found in women of reproductive age.

Women with PCOS may suffer from irregular or infrequent menstrual cycle or excess male hormone (androgen) levels.

In this situation, the ovaries may develop various small collections of fluid (follicles) and fail to release eggs regularly.

The higher level of Androgen, which is produced by the body, disturbs, or interferes in the process of releasing eggs by the body.

Some of the eggs develop in Cysts; these are the little sacs that are usually filled with liquid.

These cysts, instead of releasing during ovulation, build up in the ovaries and sometimes even get enlarged.

 

Symptoms of Polycystic ovary syndrome (PCOS)

The signs and symptoms of PCOS vary from an individual to others.

These symptoms can be noticed when you begin with your menstrual cycle in Puberty.

 

Here are some common symptoms of PCOS

1. Irregular periods

This is the most common symptom of PCOS.

In such a situation, you can have your periods nine times or less than that in a year or a gap of 35 or more days in your period date.

Also, there can be a situation of abnormally heavy periods.

 

2. Excess amount of Androgen

The excess level of male hormone in the body can develop signs like excess facial and body hair (hirsutism), and occasionally severe acne and male-pattern baldness.

 

3. Polycystic ovaries

In this situation, your ovaries might get enlarged and are surrounded by follicles.

This interrupts the process of releasing of eggs by the ovary.

 

Causes of Polycystic ovary syndrome (PCOS)

1. Excess insulin

Insulin is a type of hormone which is produced in the pancreas that allows cells to use sugar, your body’s primary energy supply.

If your cells get the ability to become repellent to the action of insulin, then the blood sugar level in your body arises, and as a result of that, our body might produce more insulin.

Excess insulin might give result in excess production of androgen that can cause difficulty with ovulation.

 

2. Low-grade inflammation

This term is usually used to explain the production of substances by the white blood cells’ to fight infection in the body.

Research has shown that women with PCOS have a type of low-grade inflammation that stimulates polycystic ovaries to produce androgens, which can lead to heart and blood vessel problems.

 

3. Heredity

Studies indicate the connection of genes which can be linked with PCOS.

 

4. Excess amount of Androgen

Excess amount of Androgen is produced by the ovaries that can result in hirsutism and acne.

 

5. Excess amount of Stress and Environmental factors.

Studies have shown the link between stress and other environmental factors like not a proper diet, pollution, exercise has a vital role in the development of PCOS in women.

 

Some diet plans for Polycystic ovary syndrome (PCOS)

Three kinds of diet could be followed if you are suffering from PCOS.

1. A low glycemic index (GI) diet for PCOS

  • If you have PCOS, then you should follow the GI diet. In this diet, you should eat food with a low glycemic index due to which the insulin level will not rise as quickly as compared to other food items like the carbohydrates.
  • This diet comprises of food items like whole grains, legumes, nuts, seeds, fruits, starchy vegetables, and other unprocessed, low-carbohydrate foods.

 

2. An anti-inflammatory diet for PCOS

  • The next diet to be followed is an Anti-inflammatory diet. The food items included in such kinds of diet are berries, fatty fish, leafy greens, and extra virgin olive oil, which might reduce inflammation-related symptoms, such as fatigue.

 

3. The DASH diet for PCOS

  • The third kind of diet, which is usually recommended by the doctors, is the Dietary Approaches to Stop Hypertension (DASH) diet to reduce the risk or impact of heart disease.
  • A DASH diet is rich in fish, poultry, fruits, vegetables, whole grain, and low-fat dairy produce.
  • The diet discourages food items that are high in saturated fat and sugar.

 

 List of food items preferred in PCOS 

WHOLE GRAINS BERRIES
LEGUMES FATTY FISH
NUTS CHERRIES
SEEDS USE VIRGIN OLIVE OIL
FRUITS LEAFY GREENS
VEGETABLES LEAN PROTEIN
FISH SEEDS
POULTRY FRUITS DARK CHOCOLATE

 

Food items to avoid

Refined carbohydrates like pastries and white bread.
Fast food or fried items.
Items with a lot of sugar like soda and energy drink.
Processed meat like hot dogs and sausages.

 

Exercise routine to follow during PCOS

1. Cardio training

Cardio includes exercises like brisk walking, jogging, running, swimming, and cycling.

These exercises are great for PCOS.

These types of exercises increase the sensitivity of your body to insulin and thus decrease the chances of cardiovascular and type 2 diabetes.

Starting your day with these exercises helps you to lose weight. It also enables you to control your mental disorders like anxiety and depression and ensures regularity in your menstrual cycle.

It also helps you stay positive and fit.

 

2. Strength training

Strength training exercises include squats, pushups, or triceps dips, which help you improve the function of insulin in your body.

This training can further help to improve the metabolism level in your body as you build more muscle mass.

These kinds of exercises help you burn your calories while you are exercising.

Moreover, it helps you achieve the right BMI, by your age and prevent the emergence of chronic diseases in your body.

 

3. High-intensity interval training

This includes short bouts of high intensity.

It not only boost your cardiovascular fitness but also burn abdominal fat.

Brisk walking is also a part of this high-intensity interval training.

5-10% of weight loss is achieved with these exercises, which further helps to reduce the chances of PCOS and thus boosts the production of testosterone.

It also improves the body’s capability to ensure resistance towards insulin.

 

Some yoga postures for polycystic ovary syndrome (PCOS)

1. Baddhakonasan, or Butterfly Pose

  • This yoga posture applies to the muscles of the groin area, the inner thighs, and organs in the abdominal cavity.
  • It controls the function of ovaries and smoothens the menstrual cycle.
  • Start your day by practicing this butterfly pose.

 

2. Naukasan or Boat posture

  • Naukasan is the yoga posture that functions on the abdominal muscles and organs located in the abdominal cavity.
  • This is not just known for PCOS but can help in regulating the function of the thyroid.
  • Thyroid has its effects on PCOS.

 

 3. Dhanurasan or the Bow posture 

  • One of the best poses to help constipation is Dhanurasan.
  • It also plays a crucial role in providing relief from menstrual discomfort like cramps, stiffness, etc.
  • It also stimulates the reproductive organs, thereby helping them function better.

 

4. Marjariasana, or Cat Posture

  • The significance of this cat pose is known and practised every morning by many people to get rid of back pain.
  • It is an essential posture to strengthen your spine.
  • In women, these postures have additional benefits as it helps in strengthening the core muscles, which furthermore gives strength to endure childbirth and cope up with menstrual cramps.

 

5. Padmasan or Lotus posture

  • This is an excellent posture for both men and women.
  • These kinds of postures work on the reproductive organs of both the sexes.
  • This yoga Asan in Men is commonly known to ease sciatica too.
  • In women, these postures are of great help as they cause the cramps to occur quickly when she is on her menstrual cycle.
  • The pelvic girdle is something, which is worked on by this asana.

6. Setu Bandha Sarvangasana, or Bridge Posture

  • The bridge posture does help to regulate thyroid function.
  • Thyroid function is an essential aspect of PCOS.
  • It is also known to stimulate organs in the abdominal cavity.
  • The most significant benefit of this asana is that it helps cure symptoms of menopause, a very substantial feature concerning treating PCOS.

 

7. Bitilasan or the Camel posture

  • The camel posture works opposite of the cat pose.
  • This posture acts like it is balancing the cat pose.
  • Ideally, both these postures should be practiced together.

 

Conclusion

Polycystic ovary syndrome (PCOS) is a hormonal disorder that is commonly found in women of reproductive age.

Common symptoms of PCOS are irregular periods, high insulin level, polycystic ovaries, and a large amount of Androgen.

Common causes are Low-grade inflammation, High insulin, excess amount of Androgen, genetics, and environmental factors like pollution, improper diet, and stress.

Food items that should be consumed are :

PCOS DIET

WHOLE GRAINS BERRIES
LEGUMES FATTY FISH
NUTS CHERRIES
SEEDS USE VIRGIN OLIVE OIL
FRUITS LEAFY GREENS
VEGETABLES NUTS
FISH SEEDS
POULTRY FRUITS DARK CHOCOLATE

 

There are some exercises and yoga postures available if you are suffering from PCOS.

 Some exercises are:

  1. CARDIO TRAINING
  2. STRENGTH TRAINING
  3. HIGH-INTENSITY INTERVAL TRAINING

 

Some Yoga postures are:

1. Marjariasana, or Cat Posture

2. Bitilasan or the Camel posture

3. Setu Bandha Sarvangasana, or Bridge Posture

 

 

 

 

 

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