5 diet and lifestyle strategies to help manage PCOS/PCOD

Are you a woman who has recently been diagnosed with Polycystic Ovarian Syndrome (PCOS) by your doctor?

Are you wondering where to start with using nutrition as one of the ways to manage PCOS?

You are in the right place as in today’s post we are discussing 5 strategies to manage PCOS/PCOD.

• Include low glycemic index (GI), high fiber carbohydrates in your meals and snacks
  If you read on the internet that you need to eliminate carbohydrates if you have PCOS, please don’t follow that advice. Not all carbohydrates are created equal. It’s extremely important to understand that carbohydrates are your body’s preferable source of energy. Just be smart about your choice of carbohydrates. Choose low GI carbohydrates as these are high in fiber which prevents blood sugar spike. Low GI carbohydrates keep you fuller for longer and prevent sugar cravings. Examples of low GI carbohydrates include whole grains, beans and lentils, and fruits like berries, apples, pears, and unripe banana.
• Always pair your low GI carbohydrate with protein
  Don’t eat naked carbohydrates. Pair them with a source of protein like chicken, fish, turkey, tofu or edamame beans. Foods high in protein take longer to digest and they prevent blood sugar spikes from carbohydrates. Eating adequate amount of protein daily will also help you maintain muscle mass. The more muscle cells you have, the more glucose will be stored in those muscle cells instead of floating around in the blood.
• Include anti-inflammatory healthy fats
  Healthy fats are extremely important as they help in the absorption of vitamins A, D, E, and K. Healthy fats like avocados, nuts, and seeds are also high in fiber which help feed your gut bacteria which helps reduce inflammation. Fat also plays an important role in regulation and production of your hormones such as estrogen, progesterone, and testosterone. Healthy fats such as omega 3 found in oily fish like salmon and trout helps reduce inflammation which helps with reducing insulin resistance.
• Make eating non-starchy vegetables a non-negotiable
  Non starchy vegetables like broccoli, cabbage, spinach, bok choy, okra, eggplant, and peppers are a great source of fiber and anti-oxidants that reduce inflammation in your body. Insoluble fiber found in vegetables also keeps your bowel movements regular and helps you naturally detoxify your body daily.
• Don’t overthink exercise, just start with walking for 10 minutes after dinner instead of sitting on the couch and watching TV
  Take snack breaks during which you actually move around and do some walking instead of eating. Low impact exercise goes a long way in helping with insulin resistance, better quality sleep, and as a way to manage stress.

These were some of our tips for diet and lifestyle changes for women. Moreover, if you are looking for personalized PCOS/PCOD diet program, then go to My Practical Diet to book yours. We are known for improving the quality of life and reducing the chances of chronic diseases with our Diet & Weight Loss programs.