It is true that only lifestyle management can help you control PCOS – namely good nutrition, stress management, physical exercise and timely sleep cycle.
If you’re tired of diets that you find impossible to stick to, and you’d rather follow practical dietary and lifestyle principles that are backed by real science then here’s 7 essential steps you should take to achieve a healthy body weight that is sustainable long term.
Avoid restricting calories
Diets that restrict your energy intake do not work well for women with hormonal disorders especially PCOS. PCOS creates an imbalance in hunger hormones, causing blood sugar levels to spike and crash throughout the day. Calorie restriction may cause for women with PCOS to develop an eating disorder, such as binge eating and yo-yo-dieting. Rather than restricting calories, focus on making right food choices that keep you satiated and help in losing weight at same time.
Take high androgens & inflammation seriously
Any women with PCOS who’s having trouble with weight loss will have high levels of male sex hormones such as testosterone and chronic low grade inflammation. The key is to pack your diet with anti-inflammatory foods. Spices like turmeric, cinnamon, fenugreek, and ginger, are anti-inflammatory and can also help with insulin resistance.
Eat carbohydrates wisely
Go for foods that are sources of complex carbs, such as vegetables and fruits, whole grains, and legumes.Reduce your consumption of white pasta, bread etc.Try swapping fruit drinks for whole fruit, because they contain more fibre, which is vital for a healthy gut. Fruits low in fructose are best, like grapefruits, clementines, lime, lemon, raspberries, blackberries and strawberries.
Make peace with fat
Increasing healthy fats in your diet is a great way to keep you satiated, and can help your body absorb vitamins A, D, E, K and help with healthy female hormone levels. Healthy fats include foods like avocado, all nuts and seeds.
Eat more prebiotic foods
Prebiotics are foods that feed our microbiome and include things like garlic, onion, leek, spring onion, asparagus, beetroot, green peas, peas, sweet corn, and cabbage.
Sleep on time
Go to bed latest by 10 pm. This helps you fall asleep faster as this is when your cortisol levels are at their lowest.
Make exercise a habit
Working out is empowering. May not necessarily be in a gym, dance,swimming,zumba,jog any activity that excites you.It makes us feel great about ourselves, and boosts our emotional health with far greater effect than any antidepressant!
The main key is to make small meaningful changes to your lifestyle and eventually you will become fitter and change your body composition for the better.
Remember – today’s your day, so start over and finally give yourself the health you deserve.
For customised Nutrition Plans for managing your PCOS visit www.umanarula.com. Your Nutrition Plan is structured taking into consideration everything from your body requirements to food preferences, your relationship with food to hectic routine, your food cravings to family responsibilities to make it practical and doable.
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Uma Narula is an award winning practising Nutritionist since 12 years.If you have any queries regarding your health,weight loss and nutrition you can email at uma@nutriguide.co.in or call on +91 99676 35556 / +32 468 29 79 49.