NUTRITION TIPS FOR PCOD’S

POLYSISTIC OVARY SYNDROME (PCOS) or POLYSISTIC OVARY DISEASE (PCOD) is an endocrine disorder that prevents ovaries from releasing egg each month, resulting in cyst like formations inside or outside the ovaries. In simple words it is outcome of Hormonal Imbalance.

SIGNS AND SYMPTOMS OF PCOS

Type and severity of symptoms varies from person to person.

• Irregular or absent menstrual periods.
• Excessive hair growth on the face, chest and stomach [Hirsutism].
• Scalp hair loss [Alopecia].
• Acne.
• Darkening of skin around the neck and shoulder joint
• Obesity and difficulty in losing weight.
• Infertility or reduced fertility.

Right foods to manage PCOS:

1. Calcium, potassium and magnesium: These are needed for the production of insulin, egg maturation and follicle development in the ovaries. It also helps relieve period pain and Premenstrual Syndrome (PMS). Calcium is abundant in kale, broccoli, spinach, and also in herbs like thyme, oregano and basil.
2. Potassium is needed for FSH (Follicle Stimulating Hormone) production, insulin metabolism and energy production. It reduces PMS and assists in weight loss. Abundant in white beans, spinach, kale, potatoes, squash, avocados and mushrooms.
3. B - Vitamins: Green leafy vegetables are rich sources in all B-vitamins like B2, B6, which strongly alleviate PCOD symptoms. Sources are spinach, amaranth, methi, lettuce, asparagus, raddish, turnip etc.
4. Fruits: Anthocyanins result in insulin sensitivity and thus have a preventive action. Source for the same are cherries, plums, grape fruit, blackberries, strawberries, raspberries and apple. These sources are low in Glycemic Index [GI] thus good option for snacking.

Strictly say NO to:

• A diet high in sugar, directly affect the insulin levels and hinders ovulation, so avoid sugary desserts and refined carbohydrates like doughnuts, cakes, pastries etc.
• Caffeine: Excess of this triggers the inflammation, affects the insulin which contributes to PCOD also interferes the production of Progesterone.
• Alcohol: When consumed in excess places burden on liver function, causes inflammation that can impair glucose tolerance.
• Processed Foods – Food additive, colors, chemical flavors and preservatives in ready to eat foods such as salami and ham stimulate certain fatty acids [Prostaglandins] that trigger inflammation.