Poly cystic ovary syndrome (PCOS)
Polycystic ovary syndrome (PCOS) is condition that affects women’s hormone levels. Women with PCOS produce higher than normal amount of male hormone. This hormone imbalance causes them to skip menstrual periods and make harder to get pregnant. PCOS also cause unusual hair growth on body and face. And it can contribute to long term health problems like diabetes & heart diseases. Many women have PCOS but don’t known it. In one study up to 70% of women with PCOS haven’t been diagnosed. PCOS affects a women’s ovaries the reproductive organs that produce estragon and progesterone hormones that regulate the menstrual cycle. Ovaries also produce a small amount of male Hormone called androgen. What it causes? There are so many reasons behind it to get PCOS. what exactly causes PCOS it’s don’t know but common believe that high level of male hormones, genes, insulin resistance, lifestyle all this thing are linked to excess androgen (male hormone) production in body. Let’s get to know about insulin resistance. Insulin resistance Insulin is hormone that pancreas produce to help the body use glucose from food for energy. Women with PCOS have insulin resistance means their body cells can’t use insulin properly. When cells can’t use insulin properly the body demands for more insulin and pancreas make more insulin to compensate. That extra insulin triggers the ovaries to produce more male hormones. Obesity is a major cause of insulin resistance. Due to more fat around body cell that interferes to absorb glucose from food because insulin can’t work properly due to excess fat around body cells. Insulin in a key to enter glucose in the body cells. Both obesity and insulin resistance can increase your risk of type 2 diabetes. How to manage PCOS with diet and exercise?
carbohydrate intake – limiting on carbohydrate intake help to manage PCOS. include low glycaemic index food in diet. Include more whole grains and millets 2 serving per day. sources of carbs are wheat, rice, wheat bread, bajra, ragi, jawar, potato, veggies, fruits, sugar, roots, sago etc. having in portion will help you to reduce weight and PCOS.
Eat enough protein – having enough protein will help you to boost metabolism and thermic effect on body and burn more calories. Protein stabilize blood sugar and increase felling of fullness after meal. Food source of proteins are eggs, chicken, fish, seafood, pulses like all types of dals and sprouts (sprouting increase the protein absorption), nuts, milk and milk products.
Healthy fats – having good fat like all nuts and oil seeds will help you feel more satisfied after meal. Having good fats will help in vital nutrient absorption. Good fat sources are pumpkin seeds, flax seeds, chia seeds, hemp seeds, walnuts, almonds, avocado, peanut, oils like groundnut oil, olive oil, sunflower oil, coconut oil etc.
Pre and probiotic – prebiotic and probiotic both support the body in building and maintaining a healthy bacteria and other microorganisms, which supports the gut and aid digestion. Having fermented food gives healthy gut bacteria that improves gut health and digestion of food and metabolism. Women with pcos may have lower number of beneficial gut bacteria. Eating food rich in probiotic or taking probiotic supplement may support gut bacteria, thus aiding weight loss.
Exercise – exercise regularly will help in maintain healthy weight and promotes a weight loss. Both cardio and weight training is equally important part of exercise . resistance training help in reduce the fat. Daily exercise for 30 mins reduce stress and feel more energetic fresh all day.
Sleep – completing 6 to 8 hr of sleep at night is very important tool for managing PCOS. While we sleep the melatonin, hormone get release and it helps our body to grow and repair or heal itself. so, having enough sleep daily is very important.
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Published by Dt. Snesha AP