SELF HELP RESOURCE - Wellness / Health

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Polycystic ovarian syndrome/ disease (PCOS/ PCOD)is an endocrine disorder leading to hormone imbalance. It is one of the leading causes of infertility according to recent women studies. In India the incidence seems to be rising, perhaps because more cases are being reported. Statistics show that PCOS affects 25-30% of women of child bearing age. Doctors have concluded that medical treatment alone is not sufficient to control this condition. Dietary and lifestyle changes are the key to long-term management of PCOS.

A proper diet can help a woman to alleviate the symptoms of polycystic ovarian syndrome. However, the basic aim is controlling body weight and maintaining normal blood sugar levels. Women with PCOD have an increased risk for developing type II diabetes, high cholesterol and triglyceride levels, cardiovascular disease, endometrial cancer and insulin resistance. Of these diseases the most common is insulin resistance and type II diabetes.

The following are simple dietary changes that can help:

• Include low glycemic index foods- whole wheat, multigrain mixes,bran,ragi, bajra, jowar and green leafy vegetables, channa, rajma and moong.

• Foods of low glycemic index help in slowing down the rise of blood sugar level. For instance, oat flakes (1/2 cup contains 10 gm fiber) have a lower glycemic index when compared to corn flakes (1/2 cup contains only 1 gm fiber). The idea is to add more fiber to your diet.Replace the white breads with whole wheat / multigrain breads and have fresh fruits instead of fruit juices.

• Women with PCOS are often recommended a daily dose of 1000 mg to 1500 mg of calcium. Ashuman beings can absorb only 500 mg of calcium at once, doctors suggest spacing out the daily doses into two to three pills of 500 mg. Some doctors also suggest multivitamins containing folic acid; this is more vital while planning to conceive.

• Drink enough water- As women with PCOS need a diet rich in fibre, they must drink at least 2 to 2.5 L of water to avoid dehydration. Cut down on coffees and tea; instead have green tea without milk and sugar (add a freshly squeezed lime instead), tender coconut water or buttermilk.

• Consume at least 30 g (2 tbsp) methi seeds/ day. Sprout seeds or roast and powder them. This powder can be added to chapathi flour or idli and dosa batter. Methi builds glucose controland reduces levels of fat like cholesterol and triglycerides in blood which will lower risk ofheart disease.

• PCOS patients are at high risk of getting heart disorders.Good fats should be selected. Food items containing monounsaturated fats for example nuts-almonds (badam) and walnuts, canola oil, olive oil, rice bran, groundnut, soybean, safflower, mustard and til. Oil should be used at the rate of 1/2 a litre per person, per month. However this calculation is only for adults in a household. Children are not taken into consideration unless they are 14 years old and above. Foods rich in omega-3fatty acids are also beneficial. Nuts, fatty fish and flaxseeds contain omega-3 fatty acids.

• Free foods- Diluted buttermilk, green salads, unsweetened lime and tomato juice, clear soups,green/ black/ cinnamon tea, raw vegetable/ sprouts salads. These free foods are low in calories, have a low glycaemic index, are rich in fibre and contribute to the fluid intake. Fibre is essential to keep blood sugar levels stable.

• Other than maintaining a proper diet, women with PCOS should also include exercising into their daily routine. This will help them in improving insulin response. A 5-10% weight loss hasshown significant biochemical and clinical improvements. Studies have shown menstrual cyclesand fertility have improved with weight loss. Also androgen production and hirsutism decreases with weight loss.

 

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