A Vibrant Guide to food choices during PCOS/PCOD
Embracing a vibrant and healthy lifestyle is the key to managing Polycystic Ovary Syndrome (PCOS) or Polycystic Ovarian Disorder (PCOD), both of which are often associated with hormonal imbalances. By incorporating simple yet powerful changes into your daily routine, you can promote hormonal harmony and reclaim control over your well-being.
What is PCOD?
Polycystic Ovary Syndrome (PCOS) is a common hormonal disorder that affects people with ovaries, often during their reproductive years. As you mentioned, one of the key features of PCOS is the production of an excess amount of androgens, which are typically male sex hormones but are also present in females in smaller quantities. This hormonal imbalance can lead to a variety of symptoms and affect different aspects of a person's health.
It is estimated that about 34% of the women suffering from PCOD problem also suffer from depression, and nearly 45% suffer from anxiety. This makes it essential to diagnose and manage the symptoms early to prevent PCOD problems in future.
What causes PCOS?
The exact cause of Polycystic Ovary Syndrome (PCOS) is not fully understood, and it likely involves a combination of genetic and environmental factors. Several factors may contribute to the development of PCOS, including:
Genetics: There appears to be a genetic component to PCOS. Women with a family history of PCOS are more likely to develop the condition themselves. Specific genes that contribute to PCOS risk are still under investigation.
Insulin Resistance: Insulin is a hormone that helps regulate blood sugar levels. Insulin resistance occurs when the body's cells become less responsive to the effects of insulin. This can lead to an overproduction of insulin. Elevated insulin levels may contribute to the increased production of androgens by the ovaries, disrupting the normal ovarian function.
Hormonal Imbalance: PCOS is characterized by an imbalance in sex hormones, particularly elevated levels of androgens (male hormones such as testosterone). This hormonal imbalance can disrupt the normal menstrual cycle, leading to irregular ovulation and the formation of cysts on the ovaries.
Inflammation: Chronic low-grade inflammation may play a role in the development of PCOS. Inflammation can impact insulin sensitivity and contribute to hormonal imbalances.
Lifestyle Factors: Obesity and a sedentary lifestyle are associated with an increased risk of PCOS. Excess body weight can exacerbate insulin resistance and hormonal imbalances, contributing to the development and severity of PCOS symptoms.
PCOD/PCOS Symptoms
The symptoms of PCOS may include:
Missed periods, irregular periods, or very light periods
Ovaries that are large or have many cysts
Excess body hair, including the chest, stomach, and back (hirsutism)
Weight gain, especially around the belly (abdomen)
Acne or oily skin
Male-pattern baldness or thinning hair
Infertility
Small pieces of excess skin on the neck or armpits (skin tags)
Dark or thick skin patches on the back of the neck, in the armpits, and under the breasts
How PCOS can be treated with right food choices?
Fuel Your Body Right
Include a rainbow of vegetables and fruits in your diet, rich in antioxidants and essential nutrients.
Opt for complex carbohydrates like whole grains to regulate blood sugar levels.
Choose lean proteins to support muscle health and aid in weight management, a crucial aspect of PCOS/PCOD management.
Ditch the Culprits
Say goodbye to processed sugars and refined carbohydrates that can spike insulin levels.
Minimize the intake of saturated fats and trans fats found in fried and processed foods.
Limit caffeine and alcohol consumption, as they can disrupt hormone balance.
Hydration for Hormonal Health
Keep yourself well-hydrated with water and herbal teas to support detoxification and hormonal balance.
Reduce sugary beverages that can contribute to insulin resistance.
Empower with Exercise
Engage in regular physical activity to boost metabolism and reduce stress.
Incorporate a mix of aerobic exercises, strength training, and yoga to promote overall well-being.
Seed Cycling: A Natural Approach
Seed cycling involves consuming specific seeds during different phases of your menstrual cycle to support hormonal balance.
During the follicular phase, focus on flaxseeds and pumpkin seeds for estrogen support.
In the luteal phase, incorporate sesame seeds and sunflower seeds for progesterone support.
These seeds are rich in essential fatty acids and nutrients that aid hormonal production and regulation.
The Power of Omega-3 Fatty Acids
Include fatty fish, chia seeds, and walnuts in your diet for their omega-3 fatty acids, which have anti-inflammatory properties and support hormonal balance.
By embracing these lifestyle changes and incorporating the ancient wisdom of seed cycling, you can embark on a journey towards hormonal harmony. Remember, it's about making sustainable choices that contribute to your overall well-being. Together, let's empower ourselves to thrive with vibrancy and health despite the challenges of PCOS/PCOD.