𝐃𝐢𝐞𝐭 𝐟𝐨𝐫 𝐏𝐨𝐥𝐲𝐜𝐲𝐬𝐭𝐢𝐜 𝐎𝐯𝐚𝐫𝐢𝐞𝐬 (𝐏𝐂𝐎𝐒): 𝐃𝐨’𝐬 & 𝐃𝐨𝐧’𝐭𝐬

Dr. Nupur Gupta, Gynecologist and Nutritionist Ira Rattan discuss the importance of diet for women with polycystic ovaries (PCOS). Concerned with the wide occurrence of hormonal conditions in young women, the two experts discuss the recommendations on diet and lifestyle that help cope with symptoms associated with PCOS.

Weight gain in the abdominal region (altered waist hip ratio) is a common observation in PCOS due to high insulin resistance. 10 percent reduction is weight can help in relieving symptoms like irregular menstruation and also improve fertility rates in women with PCOS.

In order to achieve weight reduction, a healthy eating plan is essential along with exercise. High glycemic index foods like pasta, breads, maida should be replaced with high fiber millets like ragi, bajra, jowar certainly showing improvement in glycemic profile in women with PCOD/PCOS.

Rehydration with fresh water all day long is recommended by nutritionist Ira Rattan. Moreover, nutritional deficiency makes weight reduction impossible so fad diets like ‘Keto Diets’ or very low carbohydrate diets are not recommended but plant based, organic diets and wholesome meal plans are preferred. Vitamin D deficiency needs to be addressed which may be observed upon investigation in women with PCOS.

Dietary modifications including healthy well-balanced micro and macronutrient supplementation certainly shows improvement in health score of women with PCOS.

The nutrition management in PCOS involves increasing protein intake in diet and reducing total carbohydrate intake. It is advisable to eat a protein portion of legumes in each meal. Moreover, increasing the fiber intake by adding rawer vegetables in diet or millets also shows results in better glycemic control. High insulin resistance in PCOS needs to be combated with a diet low in glycemic index as well as glycemic load. Hence, processed flours, packaged foods, juices, desserts and bakery products are not recommended.

Natural foods like cinnamon powder, sprouts of fenugreek, turmeric root have potent phytochemicals to improve health quotient. Mulethi is also known to lower effect of elevated androgens.

Infertility, hypertension, gestational diabetes, pregnancy induced hypertension, endometrial cancers are some serious long-term health concerns associated with PCOS, as discussed by Dr. Nupur Gupta.

Hence, it is important to evaluate and diagnose PCOD/PCOS well in time if any visible symptoms like irregular menstruation, weight gain, excess facial hair, mood swings, insomnia and acne persist.

Along with diet, the importance of physical activity has been prioritized by both doctors. Both cardio and resistance training exercise assist in reducing insulin resistance, increasing feel good hormones endorphins which help combat fatigue associated with symptoms of PCOS. A brisk walk of 30 minutes daily, at least 5 days a week is suggested. Moreover, using light weight dumbbells or ankle weights in routine is beneficial for reducing insulin resistance.

Sleep hygiene will ensure staying calm and rejuvenated. Serotonin, melatonin is regulated with a good sleep routine and maintaining the same habit daily is essential.

Acceptance, gratitude and relaxation are important aspects of healing PCOS and are emphasized by all wellness experts as part of therapy.

PCOS is not a disease and one may not be embarrassed about it. Medical advisors can assist you understand the condition, evaluate your health and provide effective treatment plan constituting lifestyle modifications including dietary changes that are wholesome, home cooked and well-balanced meals.

A diet that meets your nutritional needs, maintains a healthy weight & insulin is important

To watch video, click PCOS Diet