PCOS, or polycystic ovarian syndrome, is a condition that slows your metabolism and causes hormonal abnormalities.  According to a study by AIIMS, 20.25% of Indian women between the ages of 15 and 44 who are of reproductive age have PCOS.  In addition, it can cause major health issues like diabetes, depression, heart problems, and difficulties conceiving endometrial cancer.  Male hormones are produced in greater quantities by women with PCOS.  They miss menstruation cycles and have a tougher time getting pregnant as a result of the hormonal imbalance.

Your diet is a bank account. Good food choices are good investments.  PCOS is not just a hormonal disorder; it’s a lifestyle condition. What we eat plays a critical role in how the body responds to insulin, hormones, and even stress. A traditional Indian approach, tailored with modern nutritional understanding is really what a woman needs to fight PCOS.

Key Recommendations with diet:

Get your day started:  Start your day with overnight soaked almonds or walnuts and a warm glass of methi (fenugreek) water, this reduces cravings for sugar and enhances insulin sensitivity.

Include fibre-rich foods: Fibre keeps you full, improves health, and aids weight loss. Good sources include barley, oatmeal, beans, nuts, and fruits. Broccoli, cauliflower, beans, almond, sweet potatoes, pumpkin are also adorned with good fibre content.

Green leafy vegetables: These are particularly recommended for a woman struggling to lose weight. They are rich in iron, potassium, calcium and Vitamin K, C, E, and B.

Anti-inflammation food and spices: The anti-inflammatory diet carries plenty of probiotics, fibre, antioxidants, and omega-3s, which means a diet rich in vegetables, whole fruit, whole grains, legumes. Spinach, almond and walnuts, olive oil, turmeric, cinnamons also serve the purpose.

Fruits are must: Some may hesitate to consume them due to the fructose content; however, fruits have several minerals, poly nutrients, and fibre. Consume fruits with a low glycemic index like guava, pears, strawberries, blueberries, kiwi, apples, oranges and watermelons.

Have healthy fats: To most people, the word ‘fat’ does not seem to go hand in hand with PCOS, but you need to eat healthy fats provide essential fatty acids. Include sources of good fats like flaxseeds, chia seeds, avocados, ghee in moderation, and nuts to support hormone production.

Avoid the following:

• Refined sugar, sugary beverages, packaged snacks, and junk food worsen insulin resistance
• Food that is high in refined carbohydrates such as White bread and muffins
• Avoid high consumption of dairy products, as they tend to cause an increase in testosterone level
• Caffeine in general effects fertility in women
• Any stuff made with white flour
• Starchy vegetables like potatoes, corn, and peas
• Sugary foods like cookies, cakes, and candy.
• Avoid packaged, processed food, junk/fast food.

Pro-Tips

• Have lots of fluid and low calorie (Chana, fruits, sprouts) snacking on the whole day.
• One can balance out the imbalance of hormones in PCOS by making breakfast the biggest meal and dinner the smallest.
• Reducing your carbs intake may improve the hormonal imbalance linked to PCOS and boost weight loss in women with PCOS.
• Keep stress at bay. So try not to panic and peacefully go through the diet plan or medication.

There is no definite cure for PCOS but it is manageable. Women can naturally take control of their health by following a diet based on traditional Indian nutrition, informed by scientific principles. Be physically active via walking or little bit of exercise.

— The author is the Medical Director and Infertility Specialist, Mother’s Lap IVF Centre