Over 5-10% of women are affected by Polycystic Ovary Syndrome. Its symptoms are: irregular menstrual cycles, abnormal hair fall or hair growth, abdominal obesity, high insulin levels, high testosterone levels, polycystic ovaries, dark patches on neck, arms, breasts or thighs, acne, and infertility. Nearly 50% of women are overweight or obese are affected by PCOS. If you are experiencing any of the above symptoms it is advisory to consult a doctor. Nothing to worry, this is definitely curable if you improve your diet and exercise. Healthy diet will reduce the risk for developing chronic diseases associated with PCOS such as diabetes, heart disease and endometrial cancer.
Here are the Do’s and Don’ts for PCOS:
• Intake of Fresh fruits or frozen/canned fruit without sugar will help to decrease the insulin level.
• Have Non–starchy fresh vegetables or frozen/canned vegetables such as broccoli, spinach, and carrots.
• Whole grains such as whole wheat pasta, brown rice, and whole wheat bread can be consumed.
• High fiber cereals such as shredded wheat can be taken. (Look for cereals that have at least 5 grams of fiber per serving or sprinkle ½ cup of bran cereal or unprocessed bran on a low–fiber cereal to increase the fiber).
• Drink Sugar–free or low sugar drinks such as water, diet soda or seltzer water.
• Eat Sugar–free, light, or “no sugar added” foods such as yogurt, or pudding.
• Eat Crackers and snacks with fiber such as popcorn.
• Choose High-quality carbohydrates like vegetables, fruits, beans, and whole grains which are rich in fiber, vitamins, minerals, and other healthful nutrients.
• Limit salt intake by replacing salt with lemon juice, vinegar, pepper, mustard etc.
• Take proteins like lean meats, fish, poultry, dairy products, beans, nuts and seeds.
• Skip Sweetened juice, canned fruit in heavy syrup, or sweetened applesauce.
• Avoid Starchy vegetables such as potatoes, corn, and peas.
• Control eating Refined grains made with white flour such as white bread and pasta, bagels, or white rice
Sugared cereals and other sweetened grains such as cereal bars, breakfast pastries , and donuts.
• Avoid Sugary drinks such as soda or juice.
• Avoid Sugary foods such as cookies, cakes, and candy
• Consume less snacks such as potato chips and other oil items.
Apart from all these, it is mandatory that you must exercise daily without fail so that it will help you stay away from diabetics. At least 1 hour of walking or any vigorous exercise that will help you to lose weight should be done. Otherwise it becomes PCOS may become more complicated. Regular exercise helps you to lose body weight and therefore regulates your menstrual cycle and also keeps your safe from heart related diseases.
Please consult a doctor your doctor regularly. Don’t get embarrass to go to a doctor and explain your problem. Many young ladies do have this problem, it’s not only you. It is a curable once if you start working hard to fight against it.