April 9, 2012
Five percent to 10 percent of young women have a hormonal disorder called polycystic ovarian syndrome. Women with PCOS often have insulin resistance (the body does not use insulin well), resulting in too much insulin in the body. Excess insulin has been related to an increase in production of androgen, a male hormone made in fat cells, ovaries and adrenal glands.
PCOS tends to run in families, but the exact cause is not known. Symptoms include:
Infrequent menstrual periods, no menstrual periods and/or irregular bleeding
Infertility because of lack of ovulation
Increased hair growth on the face, chest, stomach, back, thumbs or toes
Weight gain, especially around the mid-section
Insulin resistance or type 2 diabetes
High cholesterol and/or blood pressure
Anxiety or depression due to appearance and/or infertility
If you are having symptoms you believe to be related to PCOS, see your physician.
Diet and PCOS
Research has shown changing eating habits and getting more exercise helps to manage PCOS.
Moderate weight loss (10 percent of total body weight) can help normalize menstrual cycles, regulate blood sugar and increase a womans chances of conceiving a baby. Eating more whole-grain foods, fruits, vegetables, lean meats and low-fat or fat-free milk, can help lower your blood sugar, improve your bodys use of insulin and normalize hormone levels.
The best eating plan for women with PCOS includes:
Regular meals or snacks every three to four hours. Dont skip meals.
High-fiber carbohydrates to keep blood sugar levels normal and hunger pangs away. Eat whole Whole grain and cereals,Whole grams and pulses /sprouts,Vegetables- all green leafy vegetables and other fiber rich vegetables(raw vegetables as salads).
Citrus fruits, papaya, pineapple, apple, guava, pear, peach, melons.
Toned ,double toned milk, curd buttermilk
Try More healthy fats - Refined oils(3-4 tsp)/day up to 500 ml/month/person
Try lean meats, Chicken, egg white and fish.
Healthy beverages. Avoid high-calorie drinks and also alcoholic choices.
Physical Activity and PCOS
Regular exercise can help alleviate symptoms of PCOS. Get moving with at least 30 minutes of moderate-intensity physical activity five days a week. (For weight loss, additional physical activity may be needed). Increase muscle mass with strength-training exercises at least two times a week. Exercise can help with depression and body image, too.
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