World PCOS Awareness Month falls in September, as most people know. Even though polycystic ovarian syndrome is a relatively mysterious condition in and of itself, many women worldwide may have it or are currently unaware that they have it.
Clearly, PCOS is an imbalance in hormones that affects a woman’s ability to conceive; the ovaries are frequently larger than average and may contain numerous small cysts containing immature eggs. The reasons and relationships surrounding PCOS, however, are a topic of frequent disc. To find what is PCOD problem in females in Hindi read below:
विश्व पीसीओएस जागरूकता माह सितंबर में पड़ता है, जैसा कि ज्यादातर लोग जानते हैं। भले ही पॉलीसिस्टिक ओवेरियन सिंड्रोम अपने आप में एक अपेक्षाकृत रहस्यमय स्थिति है, दुनिया भर में कई महिलाओं को यह हो सकता है या वे वर्तमान में इस बात से अनजान हैं कि उन्हें यह है।
स्पष्ट रूप से, पीसीओएस हार्मोन में असंतुलन है जो एक महिला की गर्भधारण करने की क्षमता को प्रभावित करता है; अंडाशय अक्सर औसत से बड़े होते हैं और उनमें अपरिपक्व अंडे वाले कई छोटे सिस्ट हो सकते हैं। हालाँकि, पीसीओएस से जुड़े कारण और संबंध अक्सर चर्चा का विषय बने रहते हैं।
What are PCOS’s causes?
What is PCOS problem? It is the key query. There is a long queue of people who want to understand PCOS and will have to wait in queue if you have the condition or desire to know the precise causes of PCOS.
There is proof that heredity does matter in PCOS, even though the precise cause is unknown. In addition, there are a number of other factors, such as hormonal imbalances. If you have PCOS, your reproductive organs produce an abnormally high amount of androgen, which throws off your reproductive hormone balance. This can therefore result in periods that are irregular, skipped periods, or even significant bleeding. In addition, obesity, increased inflammatory levels, and insulin resistance serve as triggers for PCOS development. Read below to know what is PCOS in Hindi:
पीसीओएस समस्या क्या है? यह मुख्य प्रश्न है. ऐसे लोगों की एक लंबी कतार है जो पीसीओएस को समझना चाहते हैं और यदि आपके पास पीसीओएस की स्थिति या सटीक कारण जानने की इच्छा है तो आपको कतार में इंतजार करना होगा।
इस बात का प्रमाण है कि पीसीओएस में आनुवंशिकता मायने रखती है, भले ही सटीक कारण अज्ञात है। इसके अलावा, कई अन्य कारक भी हैं, जैसे हार्मोनल असंतुलन। यदि आपको पीसीओएस है, तो आपके प्रजनन अंग असामान्य रूप से उच्च मात्रा में एण्ड्रोजन का उत्पादन करते हैं, जो आपके प्रजनन हार्मोन संतुलन को बिगाड़ देता है। इसलिए इसके परिणामस्वरूप मासिक धर्म अनियमित हो सकता है, मासिक धर्म रुक सकता है, या यहाँ तक कि महत्वपूर्ण रक्तस्राव भी हो सकता है। इसके अलावा, मोटापा, सूजन का बढ़ा हुआ स्तर और इंसुलिन प्रतिरोध पीसीओएस के विकास के लिए ट्रिगर के रूप में काम करते हैं।
Is there any permanent solution for PCOD?
How to cure PCOD problem permanently? It is a question that everyone new to this problem have in their minds. Although there isn’t currently a cure for PCOD, most women with the condition can still lead fairly normal, active lives. This calls for managing one’s health and leading an active lifestyle. Every symptom is treated separately, including infertility, weight gain, acne, irregular periods, and facial hair.
Does dieting make sense for you?
Diets for PCOS differ from other diets. This diet is not excessive to the point where it causes nutrient deficiencies and slows down metabolism. A PCOS diet plan should emphasise foods that will help your body improve its metabolic rate and fight against insulin resistance. The foundation of a PCOS-friendly diet is eating mindfully, in moderation, and in balanced meals that are high in quality and nutrients.
Which nutrients ought to be included in your PCOS diet?
Meals on the PCOS diet plan should include the following three nutrients:
- Good fats (which aid in hormone synthesis)
- Protein (keeping a weight that is healthy)
- Fibre (increases sensitivity to insulin)
You can reduce your cravings if these three nutrients are included in your meals.
Among the additional nutrients that are required are:
- Complex carbs (help to keep insulin levels stable)
- All minerals and vitamins (essential for every bodily function)
Your best friend is food in its natural state. Try to consume everything as close to its natural state as you can. You can learn what to eat to lose weight with PCOS by consulting your diet chart.
Foods with a Low Glycemic Index
Foods low on the Glycemic Index assist in maintaining steady insulin levels. Insulin resistance is among the most prevalent issues that PCOS patients deal with. Weight gain is the outcome of this. Your weight becomes more controllable once your insulin levels are stable.
Carbohydrates (Unprocessed)
- Whole grains: barley, jowar, bajra, rolled oats, and whole wheat
- Legumes and beans
- Nuts: peanuts, hazelnuts, walnuts, and almonds
- Every seed
- Vegetables: You should include all green leafy vegetables in your diet, as well as gourds, pumpkin, lady fingers, tomatoes, cucumbers, broccoli, cauliflower, and cabbage.
- Fruits: You can add citrus fruits, kiwi, pomegranates, cherries, apricots, plums, and all berries to your list of PCOS-friendly fruits.
Anti-inflammatory foods
Anti-inflammatory foods: Because PCOS is an inflammation disorder, you should include foods with anti-inflammatory qualities in your PCOS weight reduction diet. Since inflammation can lead to weight gain, reducing inflammation will also lead to weight loss.
- Rich in omega-3 foods: walnuts, flax seeds, and fatty fish
- Nuts, coconuts, avocados, yolks from eggs, cold- or wood-pressed oils, and ghee are examples of foods high in good fats.
- High-quality cooking oils include wood-pressed, cold-pressed, and olive oils.
- High-fiber foods include fruits, vegetables, and whole grains.
- Dark green leafy vegetables, such as broccoli, kale, spinach, fenugreek, and amaranth
- The best fruits for PCOS are all those that are coloured: grapes, apples, bananas, and all berries, including mulberries, blackberries, strawberries, and blueberries.
- Citrus fruits are a good source of vitamin C.
- Lentils, pulses, and beans
- Almonds, walnuts, pistachios, and hazelnuts are all types of nuts.
- every oilseed, including pumpkin and sunflower seeds
- Black pepper, cloves, cinnamon, and turmeric are anti-inflammatory spices.
- Dark cocoa or chocolate without sugar added
Why diet is crucial for PCOS?
Even though the exact cause of PCOS may not be known, there are always things we can do to lessen its effects. This is where maintaining a strict diet and controlling weight come into play.
Although it might seem like a difficult objective, you can achieve it by making a few minor adjustments to your daily routine. One of the best and safest ways to manage PCOS is to adopt a healthier diet, modify eating habits, and engage in some physical activity.
That begs the question of what should be included in the diet, though. It should go without saying that a diet that supports PCOS should minimise sugar, processed foods, and trans-fat and emphasise whole grains, vegetables, and plant-based proteins. A diet heavy in protein and low in carbohydrates is recommended by experts to help with weight and insulin problems.
Include these foods in your diet if you have PCOS:
- Wholesome whole grains: You should include whole grains in your daily diet, like buckwheat, oats, and millets.
- Go green: A great source of vitamins, minerals, and antioxidants are leafy greens like spinach, broccoli, kale, cabbage greens, and other green vegetables.
- Switch to healthy fats: Choose unsaturated fats, which are present in nuts, avocado, flaxseed, chia seeds, canola oil, and avocado.
- Make friends with fruits: Choose foods like oatmeal, sweet potatoes and legumes that are low on the Glycemic Index (GI), as well as fruits like pears and apples. The secret is to keep things simple and uncomplicated.
Which foods am I supposed to stay away from?
Foods that increase insulin resistance, inflammation, and weight gain should be avoided in a PCOS weight loss diet. Rather than advising you to avoid such foods entirely, your doctor might suggest cutting back on your intake. These foods are off-limits to those with PCOS.
- Refined carbs: Made with refined flour, foods such as cakes, pastries, and white bread are highly processed, high on the Glycemic Index, and cause insulin spikes that might trigger cravings.
- Most desserts and sugary drinks, such as sodas, squashes, juices, etc., contain refined sugar. It not only aggravates acne but also impairs immunity.
- Fast food and fried dishes are prepared in fat that is heated repeatedly, causing the oil to oxidise. It makes meals completely devoid of nutrients and makes the body more inflammatory.
- Processed meats: hot dogs, salami, and sausages
- Poultry and meat that are not organic: Commercially produced poultry and meat are given injections with hormones and antibiotics, which stay in their systems and make them unsafe for human consumption. It is preferable to use organic meat.
- Refined oils and trans fats: These are also bad for our health.
- Bad fats of all kinds: The lard and margarine used in baked goods are unhealthy.
- Steer clear of dairy goods and milk if necessary: Hormones are administered into cows or buffaloes to increase milk production. These can cause an imbalance in hormones because they are found in milk.
- Steer clear of inflammatory foods if necessary: Red meat and chicken
Is there a specific diet for pregnant women with PCOS?
There isn’t a specific diet for pregnancy. You might get pregnant with fertility treatment with a healthy lifestyle. Please make sure you inform them of any dietary restrictions or pharmaceutical allergies you have about your prescribed medications and diet.
An example one-day eating plan for Indians with PCOS
- During the night, soak almonds or walnuts.
- Breakfast options: veggie-stuffed besan cheese or veggie-stuffed omelettes.
- A mug of lemonade laced with chia seeds for breakfast
- Lunch is a green salad, ghee-topped rice, and spinach dal.
- Fruit salad with mixed nuts for an evening snack
- Dinner is ghee-topped Khichdi and tofu scramble with veggies.
The meaning of lifestyle changes
You must take care of your body holistically, which includes taking medicine, exercising, and eating right. The importance of mental and physical wellness is equal. Engage in interests and pursuits that make you smile. Additionally, you will experience improved insulin sensitivity, a normal menstrual cycle, and control over other symptoms associated with PCOS.
- Maintain hydration and a healthy diet.
- Make sure you get enough rest at night.
- Get adequate exercise to control your weight.
- Control your tension and worry.
Calories one must consume on daily basis
Your individual health goals, daily physical activity, and clinical conditions will all influence how many calories you consume. But it’s important to pay attention to where your calories are coming from rather than just counting them. Natural, wholesome, and nutrient-dense food therefore continues to be the standard.
PCOS & PCOD Dietitian Rukhsana Azhar plan your meals
Meal planning will improve your quality of life. Planning is done on a daily and weekly basis.
If you organise your food, you:
- won’t wind up consuming unneeded meals.
- can stock up on ingredients ahead of time and get ready for the coming week.
- can maintain your health objectives.
- you continue on your current path with PCOS
When organising your daily meal plan, bear these pointers in mind
Plan up your weekly meals and restock your pantry
Make a list of the dishes you’ll need for the upcoming week and fill the pantry. This will enable you to try out various meals and cuisines. Decide on your breakfast, lunch, supper, and snacks. You’ll save a tonne of time and effort and have a much easier life if you plan. It will also make sure you are eating a variety of foods to acquire the most nutrients possible and prevent you from placing unnecessary orders.
Repetition is key
The recommendation is to carry out your meals throughout the week with minimal changes if you frequently have trouble picking what to eat. In a similar vein, you can use the same ingredients in numerous recipes. You can create spinach omelettes, spinach curries, and spinach khichdi, for instance. If you enjoy diversity and want to try something new every day, you can skip this.
Make your own homemade snacks
Making healthy snacks at home will curb your junk food cravings and stop you from making impulsive, unhealthy purchases. Always have popcorn, nuts, seeds, veggies chips, fruits, etc. on hand. Even homemade smoothies, bhels, egg dishes, and energy bars are available. Whenever you go, always have some dry snacks on hand to stave off temptation. Even your favourite snacks can be made PCOS-friendly so you can indulge your cravings without going overboard with your diet.
Examine your menu for the next day as well
Develop the habit of checking and, if necessary, adjusting the meal plan for the following day. Weekly meal planning can assist you in stocking the fridge, but if work or other obligations prevent you from making a planned dish, you can substitute it with another quick and healthful meal.
How frequently and at what times should you eat meals?
Your hunger and yourself will determine this. Smaller meals must be consumed every two hours if you feel starving every two hours. If your lifestyle permits, however, make sure you eat the three main meals: breakfast, lunch, and dinner. Fresh, home-cooked meals ought to be plenty. When dining out, choose salads, whole grains, and dishes that are grilled, baked, or steamed. Even better, less-oily, and more nutritious variations of your meal can be requested from the chef.
Summary
Changes in lifestyle can effectively manage PCOS, but it cannot be cured. PCOS weight loss diets are not standardised. Each patient has a unique set of conditions, so it depends on them and their needs. When directed by your physician, take vitamin or health supplements. To keep yourself motivated for a long time, set realistic health objectives. Be at ease if your resolve falters occasionally. Take it easy and concentrate on progressively becoming a healthier version of yourself. It is possible for anything.
Hello My Name is Dt. Ruksana Azhar and I am a certified dietician and providing online & offline services for Weight Management, PCOS/PCOD Management, Diabetes Management , etc. I have 12+ years of experience in the Apollo Hospital Delhi , Max Super Specialty Hospital Delhi, Lilavati Hospital Mumbai and VLCC healthcare Mumbai. I loves to write healthcare and lifestyle related blog. My favorite part of being a doctor is the opportunity to directly improve the health and wellbeing of my patients and to develop professional and personal relationships with them.
