Diet in Polycystic Ovary Syndrome

What should you eat? What should you be careful about if you suffer from PCOS? Below you will find a few useful tips on what to eat.  

 

Maintain healthy weight

If you suffer from excess weight, then reducing it will not only improve your well-being, but will also help you regulate the menstrual cycle. In addition, weight loss also reduces insulin secretion and helps in the fight against insulin resistance. Remember! Make sure not to make your weight loss too rapid, a maximum of 0.5-1 kg / week. Also, do not use extremely low calorie diets – this is the first step to the yo-yo effect! I wrote more about it here.

 

Follow a diet with a low glycemic index

You should mainly choose products with a low glycemic index. Cut down as much as possible on simple sugars in sweets, cakes, cookies and sweet drinks. Instead, opt for products that are a good source of dietary fiber. Remember that the rule is: the more fiber, the lower the glycemic index.

 

Increase your protein intake

Increasing dietary protein can help regulate body weight and hormonal balance. Make sure that at least half of the protein consumed is of animal origin. Choose lean meat, such as poultry, rabbit, lean beef and pork as its source. I know that the crunchy chicken thigh skin is tempting, but try to eat poultry without it. Remember that you can also boost your protein intake with eggs.

 

Choose only healthy fats

Limit your intake of animal fats which are a source of saturated fatty acids and trans fats. They are completely useless for your body. Instead, choose vegetable oils rich in monounsaturated fatty acids, such as olive oil and rapeseed oil. I also recommend walnut oil and linseed oil, which are a source of omega-3 polyunsaturated fatty acids. To increase your intake of omega-3 fats, have fatty sea fish, such as salmon, halibut, mackerel and herring at least twice a week.

 

Choose unprocessed foods

Try to have as many natural products as possible in your diet and avoid   processed ones. They are usually only a source of empty calories and contain lots of fats or sugars and few vitamins and minerals. Avoid fried products as well. You should mainly choose products that are cooked or baked in an ovenproof dish.

 

Replenish your vitamin D levels

Vitamin D deficiency in your diet may be one of the causes of a menstrual disorder in women with PCOS. FOr this reason it is a good idea to test the serum concentration of 25 (OH) D. In case of deficiency of this vitamin, consider its supplementation. Remember that as recommended, vitamin D should be supplemented from September to April. Unfortunately, most foods are low in this vitamin, so it’s difficult to get enough of it just from your diet. Its only good source are oily sea fish. As you can see, fish is good for everything.

 

Increase folic acid intake

Folic acid plays an important role in the functioning of the reproductive system and the regulation of sex hormone levels. Remember that a good source of folic acid are e.g. green leafy vegetables and whole grains. If you’re preparing to get pregnant, consider supplementing this vitamin.

 

Go for antioxidant vitamins

Fresh fruit and vegetables are a perfect source of vitamins with antioxidant properties. By introducing them in your diet you will significantly lower the risk of developing cardiovascular diseases. The more varied and colorful, the better! I especially recommend the local and seasonal ones, or from organic farming.

 

Increase your physical activity

An increase in physical activity not only helps maintain a healthy body weight, but also supports you in the fight against hyperinsulinomy and insulin resistance. It will also help normalize the level of sex hormones. What’s more, physical activity is an effective panacea in the fight against menstrual pain and acne. There are only advantages here!

 

Reduce stress

We often live on the run, and stress is on the agenda … Note, however, that reducing stress levels will certainly help lower the discomfort connected with PCOS. You can read more about stress management methods and techniques here. You should also remember to get a  proper rest on a regular basis. Try to allow for a minimum of 7 hours of sleep.

A proper diet and increasing the level of physical activity is the first-line therapy in the treatment of polycystic ovary syndrome. When you put the above tips into practice,  they will not only help you improve your metabolic parameters, but will also have a positive effect on your well-being. Is it worth it? YES, it is!

 

Bibliography:

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