Nutrition Guide to Managing Polycystic Ovary Syndrome (PCOS)

Importance of Nutrition for PCOS

There is a close link between nutrition and PCOS. What we eat impacts our hormonal balance, insulin sensitivity and weight management. By making careful and informed dietary choices, individuals with PCOS can take charge of their lives more holistically and improve the quality of their lives. 

PCOS Diet Essentials

A PCOS-friendly diet is primarily focused on promoting better health. A thoughtfully selected diet can include

Whole Foods

Steering clear from processed foods and choosing whole foods provides all the much-needed essential nutrients and minimises empty calories.

Foods with Low GI (Glycemic Index) and complex carbs

Low GI diets can ensure that blood sugar levels rise slowly and can benefit those dealing with PCOS and lower insulin resistance. Complex carbohydrates also have a low GI index, which helps stabilise blood sugar levels

Lean Proteins

Lean proteins like tofu, fish, legumes, and poultry contribute to building muscle mass and help maintain steady energy levels.

Healthy Fats

You can support hormonal balance and reduce inflammation by including healthy fats like avocados, nuts, and olive oil.

Fibre

Whole grains, fruits, and vegetables are rich in fibre, help in digestion, and give a feeling of fullness

Avoid Processed Foods and Refined Sugars

Processed foods and refined sugars can exacerbate PCOS symptoms, so limiting or eliminating them from your diet is best.

5 Foods You Can Include in Your PCOS Diet

Leafy Greens

Spinach, kale and greens are a powerhouse of antioxidants and vitamins. Including these regularly can help regulate your insulin levels and reduce inflammation. 

Berries

Blueberries and strawberries are low in sugar and high in antioxidants, making them an excellent choice for managing insulin resistance.

Lean Proteins

Beans, chicken and fish provide essential amino acids minus the excessive saturated fat.

Nuts and Seeds

Almonds, chia seeds, and flaxseeds contain healthy fats and fibre and help balance hormones. They keep you full for longer and aid in weight management, too. 

Whole Grains

Brown rice and quinoa are fibre-rich and have a lower glycemic index, supporting blood sugar control.

Nutritional Supplements for PCOS

While a PCOS-friendly diet is essential, sometimes, nutritional supplements can help boost your health. These can include

• Inositol
• Omega-3 Fatty Acids
• Chromium
• Vitamin D
• Folate
• Magnesium

Please consult a healthcare professional before introducing supplements to your routine to ensure they're appropriate for your needs.

Creating a PCOS Meal Plan

Now that we have read about what can be had if you are dealing with PCOS let's also look at a sample meal plan which can give you a better idea.

Tips for Crafting a Consistent Diet Plan

Sticking to a diet plan is often challenging, considering busy lifestyles and work schedules. It seems easy to slink back to a 'no diet plan' grabbing whatever comes your way. However,

with some grit and determination, we are sure you can crack this. 

Meal Preparation

Getting your meals ready in advance can help you adhere to your diet. You will always have health options available whenever you need them.

Grocery Shopping

When you walk down that shopping aisle, plan your shopping list to avoid impulse purchases of unhealthy and junk foods. 

When craving strikes

Be ready in advance. Do your research, stock up on PCOS-friendly alternatives for your favourite foods, and always moderate the intake. 

Practise Mindful eating

Pay attention to hunger and fullness cues, and make gradual, sustainable changes to your diet.

Monitoring Progress

What's more important than all is checking how consistently you have been following the diet plan and how you feel after it. Maintaining a journal and writing down your PCOS journey will also help you in the long run. It will also help you course correct soon in case something isn't working. 

Weight Management and PCOS

Due to hormonal imbalances, losing weight with PCOS can be particularly challenging for individuals with PCOS. Here are some tips to approach it effectively:

Portion Control

To avoid overeating and support weight management, keep a close watch on the quantity of food consumed.

Mindful Eating

You can ensure that you are on the right track by savouring each bite. Pay attention to hunger and fullness cues, and avoid distractions during meals.

Regular Physical Activity

You can aim for cardiovascular exercises and strength training to boost metabolism and improve overall health.

Wrapping Up

Nutrition is a powerful tool for managing PCOS and empowers individuals to take control of their health. Adopting a PCOS-friendly diet, focusing on whole foods, monitoring progress, and making informed choices can significantly improve your overall well-being.