Polycystic ovary syndrome (PCOS) is a common hormonal condition experienced by women of childbearing age. While the cause is not understood, it is affected by genetic factors and environmental factors including our diet and lifestyle.
Because people with PCOS may be at higher risk of other chronic conditions such as diabetes and high blood pressure. It is important to make changes to your diet and lifestyle to manage symptoms such as overweight, acne and irregular periods. Diet and lifestyle changes also help to reduce the risk of health concerns such as diabetes caused by low insulin production or insulin resistance i.e. a state where your body tissues may not respond well to insulin and not easily take up glucose from your blood.
Here are some dietary guidelines on what you can do to manage the symptoms of PCOS:
Serve healthy meal portions - The most sustainable way to manage a healthy weight and blood sugar levels is to eat healthy food portions. To do this, serve equal portions of high fibre carbohydrates (e.g. wholemeal flour bread, chapati and ugali, sweet potatoes), leafy vegetables and high quality protein (e.g. legumes, lean meat, eggs, skinless chicken and eggs) on your plate.
Snack smart - If you get hungry before your next meal, don’t starve yourself! Instead eat a small, healthy snack. This will prevent you from overeating in your next meal. Examples of healthy snacks include: fruits, low-fat yoghurt, low-fat milk, unsalted nuts, sweet potato, arrowroot, porridge (uji), bone or vegetable soup.
Avoid skipping meals - Skipping meals will contribute to overeating when you eat later in the day and result in weight gain. Have healthy snacks instead of starving yourself to reduce the food amounts you eat at the end of your day
Foods to avoid - Limit your intake of refined sugars in white flour products, sweets, sweetened beverages and soft drinks as these increase inflammation and worsen insulin resistance. Avoid poor quality fat found in foods like margarine and deep fried foods as they also intensify inflammation which leads to more painful menstrual symptoms.
Foods to choose - Add foods such as turmeric, olive oil, fatty fish rich in omega 3, grapes, green tea, dark chocolate, cocoa and berries in season to help with reducing inflammation of your tissues which helps to reduce premenstrual and menstrual pain.
Keep moving - Daily activity of at least 30 minutes a day by doing a combination of simple physical activities such as walking, jogging, using the stairs, squats and stretches helps to reduce inflammation and lose or maintain healthy weight. The merging of a healthy diet, low inflammation and daily exercise helps in promoting ovulation and regulating your menstrual cycle.
Ask your doctor - If you should be receiving treatment based on the severity of symptoms and ability to manage them so that you can have a good quality of life.
When to get help - Call your Health Navigator or doctor if you are not seeing symptoms are not improving after either dietary or medical management commences.
Let your Antara Nutritionist know if you are having any difficulties or challenges in taking up any of the recommendations shared. Schedule an appointment HERE.