PCOS - Causes, Symptoms & Diet Plan

PCOS is a hormonal imbalance that mostly affects women in their reproductive years (ages 15 to 44). PCOS prevalence among women in this age range ranges from 2.2% to 26.7%. PCOS is a condition that many women are unaware of. 

The reproductive system of women produces estrogen and progesterone, which control the monthly cycle, and these hormones when not in balance, can lead to this condition. Androgens, a kind of male hormone, are also produced by the ovaries increase in PCOS women.

 What is the primary cause of PCOS?

 1) Hormonal imbalance:

 High androgen levels hinder ovulation, causing irregular menstrual periods. Irregular ovulation may cause ovarian cysts. In women, high androgen induces acne and hair growth.

2) Insulin Resistance 

 Insulin affects how your body utilizes sugar for energy. Insulin resistance may cause diabetes and pcod, although not in all cases.

 Obesity may cause insulin resistance. And most of the women with PCOD are found to have high insulin levels in the blood ( insulin resistance). 

Do remember that - An increased insulin level might suggest insulin resistance even with normal blood glucose. 

Inflammation:

PCOS causes low-grade inflammation and vice versa. Your doctor may evaluate C-reactive protein (CRP) and white blood cells to determine inflammation levels.

Common signs and symptoms of PCOS include:

Periods either doesn't come properly or there could be is heavy bleeding. In other words, there is period irregularity.

The uterine lining is not shed properly each month because of a lack of ovulation. Fewer than eight periods a year or none are possible for women with PCOS. 

2) Heavy blood loss. 

During this time, the uterine lining thickens, which might result in heavier periods than usual.

3) Excess Growth of the hair follicle. 

With this disease, almost two-thirds of women may see a noticeable increase in facial and body hair. We refer to excessive hair growth as "hirsutism."

4) Acne. 

When testosterone levels are high, the skin is more oily and prone to breakouts, especially on the face, chest, and upper back.

5) Extra pounds pile on. 

Eighty percent of PCOS sufferers are obese or overweight.

6) A darkening of the skin 

For example, dark patches of skin might appear along with necklines and in groin or breast folds due to skin pigmentation issues.

7)  Headaches. 

Some women have headaches as a result of hormonal fluctuations.

DIET PLAN THAT CAN HELP TO CURE PCOS

Here we give an effective diet plan by the renowned dietitian in Delhi - Dietitian Archana Batra which can help you to cure PCOS

Early Morning empty stomach 

1 glass Methi Dana water with 4 soaked almonds + 2 black soaked black raisins

+ 1 walnut 

Breakfast options  - 1Paneer stuffed Besan cheela 

Option 2- 1 -2 Stuffed roti with Mint chutney 

Option 3- Scrambled egg with veggies and one fruit /One Oats Egg omelette 

Mid Morning meal 

Option 1 - 1 glass Buttermilk with 1 fruit 

Option 2- 1 cup cinnamon Tea with 1 fruit 

Option 3- Lemon chia water with 1 fruit 

Lunch 

Option 1- 1 Millet dosa + 1 katori sambhar 

Option 2- chickpea and quinoa salad 

Option 3- salad + 1  chapatti + any sabzi ( no aloo) + Vegetable Raita 

Post-lunch - 1 piece dark chocolate with 4 almonds  Or Green Tea with few almonds Or Jasmine Tea with nuts seeds trail mix

Evening meal 

Option 1- tea/ coffee with roasted makhana

option 2- Tea/ coffee with masala vegetable khakra

Option 3- Tea/ coffee with chana & murmura chaat 

Dinner -

Option 1-  kidney beans kebabs salad or Grilled Tofu Vegetable Salad 

Option 2- Paneer tikka with salad Or Grilled veggies with a few paneer or chicken pcs.

Option 3-  Berry Smoothie / Apple Cinnamon Smoothie 

Post dinner

Option 1- 1 cup chamomile tea with some nuts

Option 2 - 1 small cup warm milk 

Option 3- 1/2 apple with 1 tsp pumpkin seeds 

Things that must include in your diet to prevent PCOS:

·         Increase fiber intake.  They delay digestion and lower blood sugar spikes, reducing insulin resistance. High-fiber foods include broccoli, cauliflower, peppers, almonds, sweet potatoes, and pumpkin.

·         Eat lean proteins. 

Lean-protein meals like chicken, fish and egg whites help balance blood sugar while having little fiber.

·  Eat anti-inflammatory foods. 

·         Inflammation is part of PCOS's underlying mechanism, and anti-inflammatory foods including tomatoes, spinach, strawberries, walnuts, almonds, Turmeric, and fatty fish like sardines and salmon can lessen symptoms.

Things that must avoid in your diet to prevent PCOS: 

·         Skip refined carbs. White bread, pastries, muffins, and potatoes aggravate insulin resistance and inflammation, worsening PCOS symptoms.

·         Don't eat or drink sweets. Extra sugar increases insulin resistance and should be avoided. Food labels may list sugar as sucrose, dextrose, or high fructose corn syrup.

·         Avoid inflammatory meals. These foods can cause PCOS. French fries, margarine, red meat, and other processed meats should be avoided.

For any more information or query feel free to consult the best dietician in Delhi.