PCOD Diet : PCOS or polycystic ovary syndrome is a very common condition that women today are facing. It victimizes women of the childbearing age. Even though the condition is quite common but the detection of the same is often overlooked. Most women don’t even know that they are suffering from PCOS until quite late. Late, in this case, doesn’t refer to anything fatal, but PCOD tends to affect the reproductive system as well as the body’s metabolic health drastically. Now, why does this happen? Our reproductive system and many more of our body functions can be highly altered by some minor changes in the levels of the hormones. Surprising, right? But it is true.
One of the first problems that PCOD brings with it is the side effects of excess male hormones and high production of insulin in a woman’s body. And this very change will enable your body to signal you with the symptoms like menstrual irregularities, fast weight gain, acne, and excess hair growth in unwanted areas and some more. The first step to this is to know that you are suffering from PCOS and the next is to understand what the changes are that your body is undergoing because of the hormonal imbalance. And then you can finally take a step towards the small changes that will help you combat this condition. As you know any curable disease can be taken care of once the diagnosis is over and the treatment is given at the right moment.
Let’s first cover the symptoms:
Even though PCOS is very common these days, but the symptoms are not the same for two people suffering from the same. So that’s where this often goes by undetected. But as they say prevention is better than cure, so below are some of the most common symptoms that are associated with PCOD, if you happen to have one or two of these, then it would be best to seek professional help.
1. Irregular or absent period: This is by far one of the most common symptoms that have been associated with PCOS. At times, PCOS even give the issues of period blood discoloration, spotting, etc.
2. Infertility: Infertility is because of the untimely and problematic ovulation which is hinted at your irregular menstrual cycle.
3. Excess hair growth on the face and body: This happens due to the excess production of the male hormones in the woman.
4. Hair thinning or baldness.
5. Acne: Not the normal acne, we women deal. But if you have excess and uncontrollable acne problems, then you might want to dig a little deeper into the issue.
6. Obesity: This is one of the biggest problems with PCOD. You tend to gain weight even after putting yourself on a diet. And this is where this condition gets hard to deal with. Women with PCOD, on one hand, tend to gain weight easily and on the other, the treatment requires them to lose weight.
7. Insulin resistance: This causes high insulin levels in your body. The cells in the body fail to utilize the produced insulin thereby sending a signal to the body to increase the secretion of the same, and that leads to the increased levels of insulin in your body.
8. Anxiety: Yes, anxiety is real but you must be wondering how it is related to PCOD. Anxiety leads to stress, and that affects your hormone secretions, thereby hampering the levels of the hormones.
Like they say it is not easy being a woman. How can one expect to have a stress-free life in this world where everyone is busy climbing the success ladder? There is no time to rest. Understandable, but all you need to do is set a balance. PCOD doesn’t really have any medicine apart from the hormonal tablets which honestly affects your health and can also cause weight gain, which you obviously need to avoid. So what can you do? If you are looking for a solution to this dilemma then read on.
How can you deal with PCOD in a natural way?
Well, even though you have many artificial options, you can actually opt for more natural and healthier options like a good diet and some basic exercises. Top these two up with a healthy lifestyle and say goodbye to PCOD forever. It is not going to be as easy as popping in pills, but it is going to be healthy, effective and a long term solution.
As you have already seen that weight gain PCOD diet is an issue with such women so let’s talk about what to eat and what not.
PCOD Diet chart is very important in the game of controlling the PCOD. But how do you know that you are overweight and have to shed some kilos? It is quite simple actually. If your BMPCOS diet chartI is above 25 then congratulations you need to lose weight and join the hard journey of doing that. Once you know this, it is easier to know how much you will have to shed. Remember that even a little change in your weight will help you deal with the disorder. Next, you need to know that you cannot skip meals. Skipping meals increases the blood sugar level which will affect your insulin levels, so have regular meals. Combine that with 30 minutes of daily workout, and say ‘no’ to smoking. That’s all. Simple and easy, not really but one can always try.
1. Nutrition over diet: You can make oats and fruits your new bae. Because your body needs nutrition and not some crazy diet chart of one meal a day. The goal is not to just lose weight and look thin; the goal is to give your body what it needs. You need to pack in as much as anti-inflammatory foods you can in our diet. So your shopping list should include green veggies, blueberries, and pineapples. Go high with proteins like fish, eggs, chicken breast, avocados, and good fats. But remember the key is the portion. You need to control your portions of food.
2. Adieu fast food: Yes, it is sad but it is for the best. Replace your pasta bowls with green salad bowls. Replace white rice with brown. Avoid processed food. Fruits are your new BFFs like grapefruit, lime, lemon, and berries.
3. Small and regular meals: This will help you to control the blood sugar levels. Opt for a smoothie for your breakfast, have a sandwich by noon, for lunch you can have something low carb. The goal is to balance it out. Seek help from youtube to make that boring salad bowls yummy.
4. Not all fats are bad: Your body needs good fats. These good fats will enable your body to absorb vitamins like A, D, E, K. Which are the good fats? Foods like avocados, salmon, mackerel, and fish should be a part of your diet.
5. Have a cheat day: The diet that PCOD requires is not easy, especially if you are a foodie, it will be your worst nightmare. So have a cheat day, don’t go overboard but have some fries or whatever you want in small portions. This is because we don’t want you to be sad and stressed about diet, the last thing we want. Because the PCOD diet and lifestyle goes hand in hand.how to exercise with PCOD
Let’s admit we all need to exercise for a better life, fat or not we need to be fit and healthy. But why is exercising so important for a woman with PCOD? Not just losing the fat, it is important to improve insulin sensitivity, cholesterol, and visceral fat. 30 minutes of daily workout for 2 months may not show any remarkable change in your physical appearance but your body will start showing internal changes. So don’t look back, keep working those muscles out.
1. Mix it up: A combined workout of sets of cardio and strength would be best for you. Cardio will help you to lose weight and also reduces the risk of cardiovascular diseases. On the other hand, the strength training will help you to work on your muscles and that will improve your basal metabolic rate, and help you burn more calories.
2. Try something different: If those gym sessions bore you then sign up of something that interests you like Zumba, Pilates, yoga, aerobics and so on. If you are an adventurer, this hiking and cycling would be great substitutes. You have plenty of options; you just need the ill to workout.
A woman dealing with PCOS has to face not just physical problems but also the mental and emotional one. Understand something, what your body is undergoing is not your fault, it’s your hormones. Next, it is indeed hard to see and overcome the changes your body is undergoing but the goal is to bring things back to normal. And for that, you need to have your lifestyle under control. A healthy lifestyle for PCOD is your priority and nothing else. Be emotionally strong, even though it seems hard to maintain that kind of a disciplined lifestyle, but once you see the small changes your will be motivated. Health comes before temptations, always.
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