PCOD Diet – PCOD acronym stands for Polycystic ovary disease which is a hormonal disorder kind that affects one in 10 women. it especially referred to the situation when a woman has a number of small cysts in their ovary.
Besides of that random hormonal behaviour, this situation can also trigger diabetes, infertility, acne also excessive hair growth.
It is a fairly common disorder, but one with no exact cure. Most of the PCOD patients are overweight and they are also advised to exercise on a daily basis which can further help to control the signs of PCOD. Yet, Majority of people have a regular body type.
Symptoms of PCOD:
PCOD symptoms are regarding disturbances of the menstrual and excess level of androgens.
Menstrual disturbances include delay in regular periods, the presence of few rather than regular menstrual periods, or the absence of periods for about three months.
A woman’s menstrual cycle results in heavy bleeding and it may not be related to ovulation.
Following symptoms helps to determine whether one have PCOD problem or not.
- Irregular periods happen is one of the usual symptoms of the PCOD.
- Reduced fertility
- Heart (cardiac) complications.
- Irregular weight gain or loss.
- Abnormal growth or loss of hair.
- Acne problem or rashes on the skin.
Reasons for PCOD:
The reason for the causing PCOD is mainly the imbalance which occurs in female hormones like estrogen which trigger ovulation.
Females are mostly detected with these syndromes and also have a higher level of androgen in their system. that limits the process of ovulation to occurs smoothly thereby form smaller and multiple cysts formed in the ovaries by making it difficult to conceive.
The best way to deal with PCOD is simply to eat well and also exercise regularly. those women’s having PCOD problems are either obese with the bodyweight or overweight, by losing 5% to 10% of the bodyweight may ease some symptoms and helps to make their periods even more regular.
It may also help to manage issues with blood sugar level and ovulation. It is the recommendation that limiting sugary or starchy foods, instead eat meals and foods which have abundantly of fibre which increase sugar levels slowly and keep on active also helps to control the high blood sugar as well as insulin and exercising daily will help you with your weight.
- Those women who have the problem of PCOD often having raised insulin that in turn causes the ovaries to generate even more androgens.
- Therefore, a diet which is high in refined carbohydrates (like as sugary products or the starchy food) should be avoided.
- As well with starchy and sugary foods also avoid processed food and junk food and add whole foods in the diet plan.
- try to follow the diet which contains almost about 95 per cent whole foods consisting of vegetables, lentils, nuts, green and leafy veggies.
- Consume fibre and iron-rich foods such as broccoli, cauliflower, Brussels sprouts, spinach, etc.
- Many people who overcame PCOD also claimed that to have benefitted from Apple Cider Vinegar as part of their daily routine diet.
- The polycystic ovarian disease is a common hormonal disorder found in one out of 10 women. Women suffer from irregular periods, unusual hair growth on the body and most of the gain weight too.
- Others women’s may not show any related symptoms and also have a regular and normal body type as with small cysts in the ovary.
- Females are usually noted to has a bias to PCOD problem or it might be run into families. A correct diet with proper exercise has shown better and great results in PCOD issue recovery.
Tips for PCOD Diet:
Eat small meals often throughout the day, also try to maintain a low salt diet for avoiding water retention. So, women should be eaten salads and not eat pickles, papads and some sour items.
Exercise for about 30- 40 minutes regularly like yoga, walking or meditation.
Never skip the daily breakfast.
Avoid junk, and carry home meals wherever and whenever possible. Sleep right and avoid stress. There may be individual variations in the diet as per the state of health.
Products to consume for PCOD diet includes:
The following is a healthy PCOD food list which can be consisted in the regular diet in order to manage the polycystic ovary disease in a way more effective type for preventing weight gain that is one of the more identified symptoms of this condition.
- Low GI carbohydrates.
- Organic Meat.
- Healthy fats.
- Coloured vegetables.
- Green leafy vegetables.
Products to avoid for PCOD diet includes:
- High GI foods.
- All the Dairy products.
- Soy products.
- Unhealthy fats.
- All the Processed foods.
Instructions in PCOD Diet:
- PCOD Diet should be consumed with lots of vegetables and fruits on a regular basis. Avoid dairy products as most as possible.
- Lean cuts of chicken and fish can be taken. But avoid red meat.
- Hydrate yourself just by having at least 2 to 3 litres water per day, or coconut water, buttermilk, vegetable soups, and other smoothies. Avoid aerated drinks also sugary products.
- Consume unsaturated fats and delete hydrogenated and saturated fats from the diet.
- You can eat whole food like wheat made pasta, or wheat made poha.
- Brown rice and white rice should be stopped. Red rice is also found to be rich in antioxidants which can be used as a substitute for white rice.
- Try to include natural herbs in the regular diet like methi seeds, flax seeds, coriander, cinnamon.
- Include some of the millets such as barley, quinoa, ragi, and oats.
- Consumes as much to walnuts, almonds and no to cashews
- Whole pulses like skinned green moong dal, Chana dal, yellow moong dal, whole pulses to be included in various preparations.
In this way, if you have PCOD problem then, you must follow the above diet plan to eliminate the issue.