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Escape Revolution

Five lifestyle reforms for battling PCOS

Foods with a low glycemic index are beneficial for managing PCOS that include whole grains, legumes, nuts, seeds, fruits and other unprocessed, low-carbohydrate foods. (Photo: Representational/Pexels)

Foods with a low glycemic index are beneficial for managing PCOS that include whole grains, legumes, nuts, seeds, fruits and other unprocessed, low-carbohydrate foods. (Photo: Representational/Pexels)

Mumbai: Polycystic ovarian syndrome (PCOS) is a syndrome of ovarian dysfunction caused by an imbalance of reproductive hormones. It is one of the most common disorders in women of reproductive-age, with an estimated prevalence of 10 per cent occurrence in girls and women globally. Having PCOS implies an increased risk of infertility, endometrial carcinoma, obesity, type 2 diabetes (T2DM), abnormal cholesterol levels, hypertension and even cardiovascular disease.

Women with PCOS have a hormonal imbalance and metabolism problems that may affect their overall health and appearance. The most common symptoms of PCOS include – menstrual irregularities like irregular or heavy periods, inability to get pregnant, acne, excess facial and body hair that is similar to male patterns (including the upper lip, chin and chest), obesity, bloating and fatigue.

Given the strong connection to excess weight, high insulin levels and other metabolic problems, a balanced diet and an active lifestyle is ideal for reversing PCOS. Diet and lifestyle management is the only treatment that consistently and reliably lowers insulin levels and reverses the metabolic issues that include PCOS. While there is no known cure for PCOS, there are ways of mitigating the condition. Here are five ways of potentially reversing PCOS symptoms:

Eliminate processed foods

Processed foods contain very little nutrients and high amount of trans fats, calories and additives like preservatives, artificial colours etc. In PCOS, your body starves for wholesome nutrition, so consumption of processed foods like bread, pasta, wafers, biscuits, sauces and even frozen foods can prove to be counterproductive in your efforts to manage this condition.

Start incorporating whole foods in your diet

Whole foods are foods sourced straight from the nature that have not been altered or processed in any way. Due to no processing, they are high on nutrients. If you are including whole foods in your diet then you would never need to calculate amount of calories or fats that you are consuming. To start with, replace half of your grains with whole grains like quinoa, jowar, bajra, ragi, barley etc and start incorporating raw as well as cooked veggies in your every meal.

Start with some basic exercise

Regular physical activity is extremely beneficial for PCOS patients. In addition to experiencing a general sense of well-being, exercise helps to control weight, improve insulin levels and alleviate stress. Do activities or workouts that you actually enjoy, if you hate going to gym then find out some other activity of your interest like yoga/ cycling/ dancing or even walking.

Detoxify your body as soon as you wake up

Detoxification is helpful for improving the body’s natural elimination system while also balancing pH levels in the body and also helps in controlling any bacteria and yeast build-up in body. Start your morning with some simple detox drink like lemon water or even an apple cider vinegar detox drink.

Add in supplements

Ensuring your body has the proper vitamins and mineral profile is vital for healing. Supplements can help your body build its immune system, restore energy levels, balance hormones and promote healthy blood flow. Talk to our health coaches to know more about what supplements you could consider.

*Disclaimer: This article has been contributed by Dr Preety Tyagi, Lead Nutritionist, Health Coach and Founder of My22BMI. The opinions expressed within this article are the personal opinions of the author. The facts and opinions appearing in the article do not reflect the views of Deccan Chronicle and Deccan Chronicle does not assume any responsibility or liability for the same.

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