Polycystic ovary syndrome (PCOS) is a common endocrine disorder found affecting females of the reproductive age group. In this health condition, the female’s ovaries produce a large number of immature eggs which turn into cysts in the ovaries over time. As a result, the ovaries become enlarged and secrete excess male hormones called androgens. So, females with PCOS experience irregular menses, undesirable weight gain, facial hair growth, acne, and infertility. Besides these, women with PCOS may experience an increased risk of developing diabetes, heart disease, metabolic syndrome, and other health conditions. In India, 1 in every 10 females of the reproductive age group suffers from PCOS. Most women who have PCOS don’t even know about it and the condition remains undiagnosed and untreated. So, it’s important for all women to know the alarming signals and treat the condition effectively. Fortunately, some simple dietary and lifestyle modifications can help you treat the condition naturally. So, if you are wondering what signs and symptoms hint at PCOS and how to overcome it naturally, think no further. Read on to discover all about PCOS symptoms and how to treat them with a healthy diet for PCOS.
9 Signs and Symptoms of PCOS That You Should Be Aware Of:
Here are some common alarming signs of PCOS.
This involves missing or delayed periods, heavy bleeding during periods, or not having periods at all.
Several females with PCOS suffer from obesity and find it difficult to lose weight. A customised PCOD or PCOS diet plan can help you manage your weight naturally.
Hirsutism or Abnormal Hair Growth:
Unpleasant, excessive facial hair or hair growth on the chest, abdomen, and arms is indicative of PCOS.
Acne pimples appear on the face. They may also appear on the back and chest.
Darkening of the Skin:
Women with PCOS may also experience the development of dark skin patches on the neck, armpits, under the breasts, and groin. The condition is also known as acanthosis nigricans.
Cysts in the Ovaries:
Females with PCOS happen to develop many small fluid-filled cysts in their ovaries.
The development of skin tags is one of the less understood symptoms of PCOS. Small skin-hued tags may appear suddenly on various body areas, particularly around the neck and under the arms in a cluster.
Thinning of Hair and Hair Loss:
Hair thinning and hair loss are other common symptoms of PCOS that may occur due to high levels of androgens. The hair may lack lustre and break easily.
Lack of ovulation due to PCOS can lead to female infertility, which is one of the major concerns in PCOS sufferers.
12 Easy Ways to Treat PCOS and Overcome Its Symptoms Naturally
Certain diet and lifestyle modifications can go a long way in treating PCOS relieving you of its undesirable symptoms. Here are some simple diet tips that can help PCOS sufferers heal naturally.
Consume Whole Foods:
Whole foods are way more nutritious than refined foods. Also, they do not contain preservatives and artificial sugars. So, whole foods are very healthy and beneficial in maintaining your insulin levels and keeping your sugar levels in check. As PCOS sufferers are at risk of developing diabetes, eating whole foods can help prevent it. Add fresh fruits, legumes, vegetables, and whole-grain foods to your PCOS diet plan.
Keep Your Carbohydrate Consumption in Check:
Excessive consumption of carbohydrates affects blood sugar and leads to elevated insulin levels. So, make sure that you eat less carbohydrate-rich foods and more fibre and protein food options.
Increase Your Iron Intake:
PCOS sufferers are more likely to suffer from an iron deficiency if they are experiencing heavy bleeding during the menstrual cycles. As they are at risk of becoming anaemic, adding more iron food sources to their PCOS diet meal plan can be beneficial. So, make sure that your PCOS nutrition plan comprises green leafy vegetables, broccoli, apples, legumes, and eggs to boost your iron and haemoglobin levels when battling PCOS.
Enrich Your Diet with Magnesium:
Magnesium is a mineral which helps maintain healthy insulin levels and enables you to enjoy a peaceful sleep. So, females having PCOS should go for magnesium food sources, such as almonds, spinach, cashews, and bananas, to combat PCOS discomforts.
Choose Anti-inflammatory Foods:
PCOS is known to be a chronic inflammatory condition. So, increasing your intake of anti-inflammatory foods can help mitigate PCOS symptoms naturally. Leafy greens, leafy vegetables, tree nuts, carrots, fatty fish, and olive oil are some of the best foods for PCOS sufferers to soothe their inflammation effortlessly.
Add Fibre to Your Diet:
Eating foods rich in fibre promotes smooth digestion and minimizes issues, such as constipation and bloating, during menstrual cycles. So, include lentils, avocadoes, brussels sprouts, beans, and broccoli in your PCOD diet plan.
Opt for Soy Products:
One of the best foods for PCOS to balance estrogen is soy protein. Including soy food products or soy protein in your PCOS and PCOD diet plan can help maintain normal secretion of hormones. So, enrich your diet with soybeans, soy milk, soy flour, and tofu.
Estrogen dominance i.e. elevated levels of estrogen occurs in females with PCOS. This hormonal imbalance is not healthy and it causes unpleasant symptoms of PCOS. The intake of caffeine can stimulate the body and increase the levels of estrogen. So, it is advisable to stay away from coffee consumption when battling PCOS. Replace coffee with green tea, as it helps in weight reduction and maintaining normal insulin levels.
Say NO To Junk and Deep-Fried Foods:
Although junk and deep-fried, oily foods may taste great, they cause unhealthy weight gain and hamper digestion. Frequent intake of junk food can aggravate the symptoms of PCOS. So, junk and deep-fried, oily foods come on the list of foods to avoid with PCOS. Go for healthier foods, such as nuts and fresh fruits.
Have Chromium Food Sources:
The mineral chromium plays a crucial role in managing blood sugar and insulin levels in your body. It can reduce blood sugar levels in diabetic individuals. So, adding chromium food sources, such as whole grains, brewer’s yeast, broccoli, potatoes, seafood, grape juice, vegetables, Brazil nuts, garlic, cinnamon, and mint, to your PCOS diet plan can help manage your blood glucose and insulin levels naturally.
Load Up on Omega-3 Fatty Acids:
Omega-3 fatty acids are effective in reducing androgen levels in PCOS sufferers. A reduction in androgen levels in females with PCOS helps alleviate various PCOS symptoms. So, add fish oil, flaxseeds, chia seeds, walnuts, and canola oil to your diet plan for PCOD.
Boost Vitamin D and Calcium Intake:
Low levels of vitamin D and calcium happen to cause insulin resistance, hyperandrogenism, menstrual irregularities, obesity, and an increased risk of cardiovascular conditions. Increasing calcium and vitamin D levels can help improve BMI and reduce menstrual abnormalities and other PCOS symptoms. So, add vitamin D and calcium food sources to your healthy diet for PCOS. Dark green leafy vegetables, dairy foods such as yoghurt, soybeans, oily fish, and other foods rich in vitamin D and calcium can help mitigate your PCOS discomforts. Also, have sufficient exposure to sunlight every morning for optimum vitamin D levels.
So, if you are looking for natural solutions for relief from PCOS symptoms, resort to a PCOS diet meal plan. Consulting certified nutritionists, such as health experts at Health Total, can help you receive a customised PCOS nutrition plan that will not only offer you immense relief from the discomforts of PCOS but also improve your immunity, manage your weight, minimize your risk of potential health complications, and improve your overall health. So, waste no time, get in touch with us at Health Total, and take a step forward to enjoy a healthy life with our customised PCOS diet plan.
Sign up for a FREE consultation with Health Total experts to get more tips on treating PCOS with diet or for managing any other health condition. Call toll-free at 1-800-843-0206 and book an appointment!