Oh my God, what happened to you, my friend? Why are you depressed?

My friend, who began to suffer from obesity and irregular menstruation, whispered:

I have PCOS! That’s what the doctor told me! Please do you know what that means?

What is polycystic ovaries?

It is a common hormonal disorder among women of childbearing age. usually begins at puberty, It is a group of symptoms related to a hormonal imbalance that causes problems with the ovaries. This leads to the egg not developing as it should. first released during ovulation, The disease can affect ovulation, your menstrual cycle, and your ability to conceive.

PCOS is closely related to metabolic disorders that can cause weight gain and insulin resistance.

PCOS symptoms usually begin gradually. They can include oily skin, weight gain, hair thinning, irregular menstruation, and even depression.

Good! Now tell me what is the cause of polycystic ovaries?

Cause of ovarian cyst:

Normally, the ovaries produce hormones (chemicals that control body functions). It is estrogen (the female hormone), and androgens (male hormones), for normal health, In affected women, the hormones are imbalanced. They have higher androgens or less estrogen than normal. causing cysts (fluid-filled sacs) to grow on the ovaries, Its exact cause is unknown. But genetic and environmental factors may contribute to its development.

Okay! Why did you get polycystic ovaries?

Predisposing factors for polycystic ovaries:

• Obesity.
• Family history.
• Insulin resistance.
• Increased level of the hormone androgen.

Symptoms of PCOS:

• Irregular menstruation.
• The appearance of acne.
• Oily skin.
• Increased hair growth on the face and chest, or thighs.
• Dark patches and thickening of the skin, especially in the neck and armpits.
• Head hair loss.
• Overweight.
• Infertility.

Now it’s time to find out the effect of diet on PCOS!

How does diet affect PCOS?

Women with PCOS often have higher levels of normal insulin.

Insulin is a hormone produced in the pancreas. Helps body cells convert sugar (glucose) into energy.

If an insufficient amount of insulin is produced, It can lead to high blood sugar levels.

The same goes for when you have insulin resistance, It means that you are unable to effectively use the insulin you produce.

If you suffer from insulin resistance, Your body may try to pump out high levels of insulin in an effort to keep blood sugar levels normal. Very high levels of insulin cause the ovaries to produce more androgens. like testosterone, Hence, a higher BMI, Insulin resistance can make losing weight more difficult. This is why people with PCOS are often overweight.

Hence, a carbohydrate-rich diet. such as starchy and sugary foods, It can make the situation worse and lose the ability to control our weight, That would be an exhausting choice.

So what do I choose from foods?

Foods that should be added to the diet of PCOS patients

High-fiber foods

High-fibre foods can help combat insulin resistance by slowing digestion and reducing the effect of sugar on the blood. This may be beneficial for women with PCOS.

What does high-fiber foods mean?

Vegetables such as broccoli and cauliflower.

vegetables, Including lettuce leaves and watercress.

Green and red pepper.

Beans and lentils.

Almonds.

Berries.

Sweet potato.

Winter squash.

Squash.

Lean protein sources:

Such as (chicken and fish) do not provide fibers, but it is a rich and very nourishing food choice for people with PCOS syndrome

Foods that help reduce inflammation:

These foods include:

Tomatoes

Cabbage

Spinach

Almonds and Walnuts

Olive oil

Fruits , Like raspberries and strawberries

fatty fish that are high in omega-3 fatty acids, Like salmon and sardines.

There are also foods that should be avoided!

Foods that should be avoided or limited in the diet of PCOS patients:

Processed carbohydrates:

Processed carbohydrates cause inflammation. Worsening insulin resistance, They should be avoided or significantly reduced.

These foods include:

White bread

Cupcakes

Breakfast pastries

Sugary sweets

Anything made with white flour

Pasta noodles that contain semolina, durum flour, and durum wheat flour, or are high in carbohydrates and low in fiber.

Pasta made with bean or lentil flour instead of wheat flour is a nutritious alternative.

Sugars:

Sugar is a carbohydrate and should be avoided on a PCOS diet.

When reading food labels, Be sure to look up the different names for sugar. Including:

Sucrose

High fructose corn syrup

Dextrose

In the PCOS diet, you should reduce the consumption of beverages such as soda and juice. Which can contain high sugar content.

Inflammatory foods:

Such as french fries, margarine, and red or processed meat.

Note

Before removing a number of foods from your diet, It is best to speak to the doctor. They can recommend an eating plan that is right for you and your individual needs.

What about sports and other lifestyles?

Other lifestyle changes to consider with PCOS:

Certain lifestyle changes can help improve PCOS symptoms.

Include these changes

Daily exercise and physical movement:

When exercise is combined with a limited intake of processed carbohydrates, Both can help reduce insulin resistance.

Many experts agree that at least 150 minutes of exercise per week is ideal.

Daily activity, reduced sugar intake, and diet may lead to weight loss. You may feel better ovulation as you lose weight.

Practicing yoga and meditation exercises to reduce stress:

Symptoms associated with PCOS can cause stress, Stress reduction techniques can help calm the mind and allow you to connect with your body. like yoga where sitting in front of the beach, or under a huge mulberry tree, It may give you spiritual peace that will rid you of anxiety and excitement.

Follow intermittent fasting:

I usually like to fast on Mondays and Thursdays. To discover later that intermittent fasting has benefits for my health, Therefore, work on organizing meal times and follow intermittent fasting. To maintain a suitable weight and get rid of fat between the skin folds.

Read also: intermittent Fasting

Avoid smoking:

To maintain our health in general, And to stay away from polycystic ovary syndrome you must permanently,

. Avoid or reduce smoking to increase levels of good cholesterol.

Choose whole grains:

Why is it recommended to eat whole grains?

When you include beans in your meal, Eat whole grains!

include whole grains, lightly processed, items such as 100% whole wheat products, cracked wheat (bulgur), barley, oatmeal, brown rice, And low-fat popcorn or corn.

Less common whole grains to try include amaranth, buckwheat, quinoa, and spelled. You can benefit from the fiber and vitamins it contains.

Keeping your body hydrated:

Why do public health professionals tell us to stay hydrated?

Maintaining body hydration is crucial. Although there are endless drink options, Water is always the best option.

Try adding a little lemon and mint to the water to make it more refreshing. Or eat a variety of soda water.

Milk is also a good option for some women with PCOS. But it is important to avoid drinks that are high in sugar, such as juices, energy drinks, and soda. While diet soft drinks contain fewer calories and sugar, It has also been associated with other health problems.

Eat smaller meals more often:

I like to eat my food in small meals, Is this good for PCOS?

Instead of eating three big meals every day, Try to eat a small meal or snack every three to five hours.

Aim to include a small amount of lean protein or vegetables at each meal.

What do I eat in these snacks?

Examples of good snacks:

1 ounce of low-fat cottage cheese and peas.

An ounce of boneless, skinless chicken with a light salad.

Half a cup of cheese with tomatoes.

A bowl of yogurt (low or no sugar) and a tablespoon of nuts.

Boiled egg with carrots and chickpeas.

What do I do when my meal includes hydrogenated and trans fats?

Avoid hydrogenated and trans fats:

Consuming large amounts of hydrogenated and trans fats increases the risk of heart disease.

Checking labels and ingredient lists on food packages can help you understand if you’re making a nutritious choice.

Eat fatty fish twice a week.

fatty fish, such as salmon, sardines, and herring, Great sources of omega-3 fats.

Try to eat fatty fish twice a week (8 to 12 ounces total).

Not a fan of fish? A tablespoon of ground flaxseed mixed into yogurt or a smoothie is a great way to get omega-3s from a plant source.

Focus on fiber:

Consume at least 25 grams of fiber daily from a mix of whole grains, fruits and vegetables.

To find out how many grams of fiber your food choices contain, Check nutrition labels or do a quick search online to get a rough estimate.

The more you care and search for your food, It was easier to see if you had enough of the good stuff!

Sodium limit:

Try not to consume more than 2,300 milligrams of sodium per day. To help achieve this goal, Limit restaurant meals and processed foods in cans and boxes when possible.

When you choose a processed food item, Look for labels like “low sodium,” “unsalted,” or “no salt added.”

It’s important to remember that reducing your salt intake doesn’t mean your food has to be boring!

Cook and season your food with other seasonings like fresh lemon, garlic, onion, flavored vinegar, herbs and spices.

Prioritize soy protein:

Soy protein can be a beneficial nutrient for PCOS sufferers. It can help improve metabolism and cardiovascular health.

Try to eat or drink 25 grams of soy protein per day.

Some good sources of soy protein include soybeans, soy butter, and soy milk.

PCOS is a worrying disease for women. It results in several disturbing symptoms such as weight gain, oily skin, and thinning hair. It has many causes, including genetics or due to a hormonal disorder. Or for environmental reasons, and many factors contribute to the occurrence of polycystic ovaries, such as obesity, and family history, and insulin resistance, high level of androgen hormone, Food greatly affects the treatment of this disease. In addition to exercising and avoiding anxiety and stress.

Your safety matters to me, my dear.

FAQ:

Is it possible to reduce the risk of problems in women infected with it during pregnancy?

Women with cysts in addition to obesity may be more susceptible to gestational diabetes and high blood pressure after pregnancy. Therefore, it is advised to follow some general guidelines:

Reach a healthy weight before pregnancy.

Reaching appropriate blood sugar levels before pregnancy.

Reduce drinking caffeine.

Taking folic acid, Talk to your doctor to find out how much you need.

Are there types of ovarian cysts?

There is a different group of types of ovarian cysts, which differ from each other in size and physiological structure, and these types include the following:

Glandular cysts

Skin cysts

Follicular cysts

Endometrial cysts

Yellow body cysts.

What happens if ovarian cyst is not treated?

According to recent studies, women with PCOS, if they do not maintain the treatment plan, lead to other health problems, including: More than 50% of women develop type 2 diabetes before the age of 40. The risk of heart disease, the risk of high blood pressure.

Difference between PCOS and ovarian cysts?

Some women develop a hormonal and metabolic disorder called PCOS, The presence of cysts on the ovaries is a possible symptom.

It should be noted that although polycystic ovarian syndrome is one of the causes of ovarian cysts, However, women may develop PCOS without having an ovarian cyst. A woman may suffer from ovarian cysts without having PCOS.

How is an ovarian cyst diagnosed?

Ovarian cysts are diagnosed through the following tests:

Comprehensive clinical examination, Taking the female’s medical history.

Ultrasound imaging of the ovary, Through it, the shape, size, or location of the cyst can be observed. In addition to finding out if the ovarian cyst is solid, fluid-filled, or a mixture of that.

Computed tomography or magnetic resonance imaging of the abdomen and internal organs of the pelvis.

In the event that a cyst is not detected on the left or right ovary, The doctor may order some tests to find out the causes of the symptoms that the patient suffers from, And some of these tests are

Thyroid examination.

Pregnancy test, To make sure there is no pregnancy.

Check hormone levels, to detect any hormonal imbalances, Like an increase in estrogen or progesterone.

Endoscopy of the female reproductive system.

Is milk allowed for polycystic ovaries?

Many women with PCOS are advised to avoid dairy products. Milk and its products are rich in calcium and protein. It may increase the level of androgen and insulin but a limited amount never hurts. Women do not need to completely avoid dairy products. It would be good to eat small portions a week.

Does coffee affect cysts?

Having a cup of caffeinated coffee in the morning can help distribute testosterone and estrogen in the blood. Thus making it ineffective, which improves the symptoms of PCOS.

Written by: Siba Babi

Sources:

osmosis

healthline