Many immature eggs that develop into cysts are released by the ovaries in individuals with polycystic ovarian disease (PCOD). Treatment and diet of PCOD aim to reduce symptoms.
Following a diet is mostly recommended to reduce the common symptoms including excess facial hair, acne, pelvic pain, irregular or skipped periods, painful periods, and trouble getting pregnant. In some locations, a few may even note dark, velvety skin.
PCOD affects around one-third of the women of this world. Treating this at the right time may help to reduce serious health complications for women. Your ideal diet plan can be discussed here to help you make yourself more comfortable.
What Causes PCOD in Women?
Do you know how women may be affected by PCOD? Polycystic Ovarian Disease, or PCOD, is usually caused by environmental and genetic causes. Don’t worry too much if you are affected by PCOD. Common causes include the following:
Hormonal Disruption:
The primary cause of PCOD is the hormonal disruption in the release of eggs from the ovaries, which is influenced by high levels of insulin and androgens (male hormones).
Genetics:
PCOD can be inherited, as it often runs in families.
Insulin Resistance:
High levels of insulin can cause an increase in testosterone production as most women suffering from PCOD cannot digest insulin.
Inflammation:
PCOD can also emerge due to higher levels of inflammatory markers in the body.
Though the exact cause is not yet known, these are some important aspects.
How Can Diet Influence PCOD?
Insulin levels are often higher in women with PCOD. To fuel the body cells, the pancreas produces the hormone insulin, which helps metabolise glucose or sugar.
It means that there could be increased levels of blood sugar in people if their body system is resisting the effects of insulin or failing to produce a required amount of it. More production of insulin helps to manage high blood sugar due to this reason, and more androgens such as testosterone can be produced by the ovaries.
Women with PCOD tend to have a harder time losing weight because of insulin resistance also associated with a higher body mass index. Avoid starch and sugar-containing foods to lose weight.
Recommended Diet For PCOD
Three diets can be of good aid in managing PCODs. Those diets are as follows:
- Foods that have low GI digest slowly, thus they don’t trigger rapid increase of insulin levels within your body. Add whole grains, legumes, nuts, seeds, fruits, and non-starchy vegetables to this diet.
- Leafy greens, fatty salmon, berries, and olive oil have anti-inflammatory effects; hence inflammation might be reduced by including them.
- DASH Diet can manage symptoms of PCOD by reducing risk factors for heart diseases.
Unrefined and natural foods, rich in omega fish (salmon, tuna, sardines, and mackerel), leafy vegetables (kale, spinach, and broccoli), dark red fruits like crimson grapes, blueberries, blackberries, and cherries, healthy fats like olive oil, avocados, and coconuts, nuts including pine nuts, walnuts, almonds, and pistachios, spices like turmeric and cinnamon, and dark chocolate in moderated amounts form a necessary part of diet management for PCOD.
Foods to Avoid For Managing PCOD
General unhealthy foods to steer clear of with PCOD include processed meats like salami, sausage, and bacon; unhealthy fats like margarine and lard; red meats like steaks, hog, and hamburgers; fried and fast foods like pizza and burgers; sugary drinks like sodas and energy drinks; and refined carbohydrates like cakes, pastries, and white bread.
Diet Plan for PCOD Patients
Before starting your diet, make up your mind to not skip any meals during the day. Also, strictly follow the plan to consume moderate amounts of food, not excess. If you feel hungrier, split your meal into two portions and eat them at different times.
| Day | Breakfast | Mid-meal | Lunch | Evening | Dinner |
|---|---|---|---|---|---|
|
Sunday
|
2 Idlis with Sambar and chutney
|
Green gram sprouts
|
2 Rotis, salad, fish curry, cabbage subji
|
A portion of fruit (avoid high-sugar fruits)
|
2 Roti/Chapati with tomato subji |
|
Monday
|
2 slices brown bread, low-fat cheese, boiled egg whites
|
A portion of fruit (avoid high-sugar fruits)
|
Veg pulao, soya chunk curry, buttermilk |
Light tea with wheat rusks
|
2 Roti/Chapati with ladies' finger subji
|
|
Tuesday
|
2 Chapatis with green peas curry |
Boiled black chana
|
Rice, dal, spinach subji, low-fat curd |
A portion of fruit (avoid high-sugar fruits)
|
Broken wheat upma with green beans subji
|
|
Wednesday
|
Methi paratha with chutney |
A portion of fruit (avoid high-sugar fruits)
|
Rice, chicken curry, cucumber salad |
Light tea with brown rice flakes poha
|
Wheat dosa with bitter gourd subji |
|
Thursday
|
Vegetable oats upma with low-fat milk
|
Plain yogurt with raw/grilled vegetables
|
Rice, chapatis, kidney beans curry, snake gourd subji
|
Boiled chana with light tea
|
2 Roti/Chapati with mixed vegetable curry |
|
Friday
|
Mixed veg poha with low-fat milk |
A portion of fruit (avoid high-sugar fruits)
|
2 chapatis with cluster beans subji and fish curry |
Tea with 2 digestive biscuits
|
2 Rotis/Chapathi with ridge gourd subji
|
|
Saturday
|
2 uthappams with green chutney
|
Boiled chana
|
Rice, soya chunk curry, ladies' finger subji, low-fat curd
|
A portion of fruit (avoid high-sugar fruits)
|
Broken wheat upma with green beans subji |
Lifestyle Changes
Altering lifestyle can improve people with PCOD. Exercise along with a healthy diet on a regular basis helps individuals manage the following:
- Reduce weight
- Improve responsiveness to insulin
- Regularity of menstruation
- Decrease in levels of male hormones
- Reduction of cholesterols
Women can try to accomplish the following tasks with the help of other individuals to manage PCOS and lose weight:
- Setting goals
- Monitoring development
- Taking care of mental health Self-care through getting enough sleep
- Avoiding overcommitments
- Taking breaks
When to See A Doctor
It’s time to see a gynaecologist if you’re on a PCOD diet and still have symptoms like acne, excessive hair growth, weight gain, oily skin, irregular periods, pelvic discomfort, or trouble getting pregnant. You will recover more quickly if you get care as soon as possible. Many people put off getting medical help until they are having trouble getting pregnant.
Create a list of “good food/bad food.” White rice can be exchanged with brown, dal and veggie instead, and even avocado or olive oil to the top instead of margarine over whole wheat bread. Some sugars can easily be substituted for a healthier choice- take chana, nuts or even fruit: apples, and guavas.
Conclusion
To sum up, PCOD management requires a holistic approach that would include exercise, nutrition, and proper medical advice. You may be able to regulate symptoms increase the levels of hormones and improve your general well-being by focusing on natural and nutrient-rich foods and by implementing modest and habitual lifestyle modifications.
Of course, keep in mind that you should consult a healthcare provider with specific guidance for proper management and that perseverance and patience go a long way in managing PCOD. A significant improvement in your physical and emotional well-being might result from such changes.
