Do you Have PCOS?
Yes! Then there must be a number of times when you must have been told to shed weight in order to improve the symptoms of PCOS.
Easier said than done isn’t it?
We understand that weight gain and then the difficulty to lose it with Poly Cystic Ovarian Syndrome is a part of a problem and most of us seem to be fighting a constant battle with the weighing scale. However, why is it so hard to lose weight with PCOS? What is it about PCOS that really makes weight loss an impossible thing to ensure?
Let us now take a look at what is really happening inside our bodies in terms of weight loss and PCOS.
The Role of Insulin in PCOS
Insulin is one of the very crucial factors responsible for the sugar level and metabolizing glucose in our bloodstream. It helps in sugar transportation to the muscles and if your body has high glucose levels than required, then insulin stores it in the form of fat, to be used later. A research shows that girls or women with PCOS always have some type of dysfunction in the cells which are responsible for secreting insulin. It is said that these cells are also responsible for detecting and managing sugar levels in the blood and can overreact sometimes, by releasing more amount insulin than you might require.
High level of insulin may lead to store more fat in your body and can cause your ovaries to release high amount of testosterone, making the symptoms of the condition even worse.
Therefore, those who suffer from PCOD experience –
· Fluctuating insulin levels
· A comparatively slower metabolic rate
· Highly disordered appetite control
Therefore, it is important that you consult a dietician in collaboration with your gynecologist, to get effective diet plans to combat PCOD. Also, focus on changes in lifestyle that can help you lose weight and reduce PCOD symptoms.
Here are some dietary pointers to keep in mind if you are suffering from PCOD:
Consume balanced amounts of Proteins & Carbohydrates
Try to consume an equal amount of proteins and carbohydrates, as this will help you keep your insulin levels normal. Therefore, in order to maintain a healthy balance of hormones, consuming the right type of carbohydrates is also an important factor in the process. Intake only, whole grain meals, sprouted grains, broccoli. Opt for products that are natural sources of proteins and fiber instead of going for their processed equivalents. Do not take highly processed carbohydrates like white flour (maida) and white rice as these can spike your insulin levels, along with providing almost negligible nutrient value.
Eat and drink sensibly
While trying to balance your protein and carbohydrate levels, always make sure that you consume organic food whenever possible, as the packaged food is highly processed and can be very harmful if you have PCOS. These types of food disrupt your body’s hormonal balance between progesterone and estrogen.
Try to Consume Low-GI & Low-GL Foods
Always remember that foods with low glycemic index are the carbohydrates that take time to get absorbed in the body. Therefore, they do not cause fluctuating levels of insulin.
So, aim to reduce the amount of high GI foods such as refined sugar, white bread, processed foods, and simple starches. This will help balance your sugar levels and will also result in less extreme food cravings and will control mood swings.
Take it easy on your coffee intake
There are some experts who believe that consuming caffeine can intensify problems related to PCOS. According to a study, drinking around two cups of coffee daily increases the levels of natural estrogen-estradiol in your body, whereas consuming 4-5 cups of the same can increase estrogen levels by 7% during the follicular phase of the menstrual cycle in women. This has the potential to considerably affect the hormonal imbalance.
PCOS can be quite stressful and difficult to break out of unless, we decide to follow a disciplined and active lifestyle supported by wholesome diet to minimize the severity of the disease.