Polycystic ovary syndrome (PCOS) affects one in five women. Irregular menstrual cycles, acne, and excessive facial hair are the main symptoms caused by insulin resistance and the presence of polycystic ovaries.
The therapy can be an important part of a comprehensive treatment for her PCOS, as lifestyle changes are central to this strategy.
Dr. Duru Shah said: “According to international recommendations, lifestyle changes such as exercise and diet are the most effective measures to control PCOS.” A combination of aerobic exercise, high-intensity training, and a high-protein, low-carbohydrate, calorie-deficit diet is best for women with PCOS. It reduces insulin resistance, suppresses the rise in male hormones, and helps control obesity. ”
“Weight gain worsens PCOS, so a modest weight loss of just 5-10% of body weight can improve insulin resistance, regulate menstrual cycles, and even optimize fertility outcomes”. Reducing waist circumference further improves insulin sensitivity.
“International PCOS guidelines recommend at least 75 minutes of vigorous exercise per week to prevent weight gain and approximately 150 minutes per week to achieve weight loss,” he further added.
Nutritional supplements for women with PCOS,
Supplementing with certain nutrients may further enhance the benefits of lifestyle changes,” Dr. Shah said.
Vitamins such as vitamin D3, folic acid, and vitamin B12 have generally been shown to improve insulin sensitivity and metabolic efficiency.
Considered an ovarian vitamin, “inositol’ helps restore normal ovarian function.
Because gut flora is so important for women with PCOS, ‘probiotics’ help maintain beneficial bacteria in the gut and reduce inflammation throughout the body.
Whole foods like flaxseed, cinnamon, and curcumin can help increase insulin sensitivity, which controls the metabolic state of your entire body.
Almonds have many benefits for PCOS patients. Rich in protein, fiber, and healthy fats, it promotes satiety and helps with weight management, which is essential for PCOS treatment.
Broccoli is an additional food option for PCOS patients. It has a very low ideal glycemic index, is an excellent source of calcium, and is low in calories. To get as many nutrients as possible, try to include green vegetables such as broccoli in your diet regularly.
Experts believe that berries such as strawberries, blueberries, raspberries, and blackberries are beneficial for PCOS because they contain high concentrations of essential vitamins, antioxidants, and fiber.
Depending on your mood, you can wash it and eat it raw or in the form of a little yogurt and vanilla sauce.
