Wednesday, November 8, 2017

PCOS and how to mange the symptoms.

Managing your PCOS with your diet. There is not a cure for it, however you can manage the situation through your nutrition. What is polycystic ovary syndrome (PCOS)? It is a problem in which a woman's hormones are out of balance. It can cause problems with your periods and make it difficult to get pregnant. PCOS also may cause unwanted changes in the way you look. If it isn't treated, over time it can lead to serious health problems, such as diabetes and heart disease.
Diet and exercise are important parts of managing PCOS (Polycystic Ovary Syndrome). This is because young women with PCOS often have higher levels of insulin which is a hormone in their blood, and many have trouble maintaining a healthy weight. Knowing the right foods to eat as well as the kinds of food to limit can improve the way you feel. It will also help you lose weight. Eating well, staying active, and maintaining a healthy weight (or losing even a small amount of weight if you’re overweight) can improve PCOS symptoms.
The insulin level in your blood goes up after you eat. It goes up the most after you eat or drink something that contains carbohydrates. Carbohydrates are found in grains (such as bread, pasta, rice, and cereal), most snack foods (such as chips, cookies, and candy), sugary drinks such as soda and juice, and fruits and vegetables.
One of the ways to manage your insulin is through the keto diet which is a high fat, lower carb and protein diet. This is not a "diet" it is a lifestyle change in order to help make your body work more efficiently. Along with the keto diet, you can add in intermittent fasting. This helps to minimize your feeding window which minimizes the amount of insulin spikes your body has throughout the day. By minimizing this issue of insulin spiking, you will not be sending your body through ups and downs with insulin. My best advice is to do a 16/8 hour fast. This is when you fast for 16 hours and eat in an 8 hour window.
Another tip to manage your PCOS is to get enough fiber in your dieting from veggies and fruits. Limit your intake of starchy carbohydrates. I recommend that you get 20-30 grams of fiber per day. Second, make sure you are getting enough fats in your diet. Fats help with hormonal balance which many women limit fat intake thinking it will cause them to get fat. This is not the case and you should be eating no less than 40 grams of fats per day.
Last is supplementation in which there are some to avoid and some that you should use. First, look into non GMO Phytoestrogen supplements to balance hormones naturally. I would try to avoid testosterone boosting supplements such as amino acids, fat burners and pre workouts.
If you have PCOS, try taking control of your nutrition and see how that can make a positive impact in your life.




References:
https://www.webmd.com/women/tc/polycystic-ovary-syndrome-pcos-topic-overview

https://www.womenshealth.gov/a-z-topics/polycystic-ovary-syndrome
https://www.girlsgonestrong.com/blog/hormones/pcos-nutrition/

No comments:

Post a Comment