The understanding of the PCOS condition took place for the first time in the 20th century wherein researchers and doctors described it as a very complex hormonal disorder among the women of childbearing age. Apart from this, it also constitutes various health issues such as anxiety, depression, diabetes, cardiovascular issues, and in severe cases risk of endometrial cancer.
Research has been carried out for long to understand the cause of PCOS which is still a mystery. However, it is considered that the PCOS condition has a multifactorial origin. Though the hormonal disorder is the major reason, emerging evidence also shows the role of genetics, environment, and interaction between other biological factors towards PCOS condition.
Some studies have also shown the impact of diet on managing the PCOS condition effectively. In this article, we will help address the most common query people have on how personalized diet recommendations help in PCOS management. So, read ahead and unlock the secret of PCOS management.
Benefits of following the personalized diet in PCOS
You can find a variety of diet available and suggested all over the internet. But how you will find which one is right for you? Can you follow any diet randomly? Or there has to be a specific dietary regimen devised particularly for you? Well, the answer to these questions lies with the concept of ‘Personalised Diet’. Definitely, it is not right to follow any random diet plans without understanding your condition. As different PCOS cases will have different requirements and severity, the demand for diet will vary accordingly. This is the reason most of the nutritionist suggests for personalized diet plan wherein they first thoroughly assess your daily dietary intake and your PCOS symptoms to come with a plan unique to you.
The most crucial way in which your eating habits influence PCOS is your weight and sensitivity towards insulin. As insulin is well known to play a critical role in PCOS, managing its levels with the help of a proper diet can help in bringing back your body to normal. Going beyond this, issues like acne, excessive hair fall, and hirsutism are majorly connected to improper lifestyle and eating habits which affect the internal balance of hormone, vitamins, nutrients and more. Thus, following a proper diet and bringing certain lifestyle changes can prove to be very effective to overcome the menace of PCOS. Some of the benefits of following a diet plan are:
Controlling insulin levels
The most important consideration for the PCOS diet is to consume low glycemic index food. The reason for this is to prevent or control the development of insulin sensitivity or resistance. The food with a high glycemic index causes the upsurge of insulin levels leading to conditions like insulin resistance and even Type 2 diabetes. However, when you undertake low glycemic index food, the body digests it slowly which does not lead to the rise of insulin levels beyond the limits in comparison to other foods. Low glycemic index food like whole grains, legumes, nuts, seeds, fruits, unprocessed food will be helpful in efficiently managing PCOS.
Symptoms like excessive weight gain, acne, hair fall and more are the common issues that women with PCOS face. One of the major reasons for these symptoms is inflammatory cytokines, oxidative species, and other inflammatory biomolecules. In order to overcome it, nutritionists recommend the anti-inflammatory diet. This helps in reducing the generation of oxidative species and other inflammatory responses, helping in managing PCOS symptoms. Food like green veggies, using olive oil, nuts like walnut & almonds, seeds like chia, pumpkin, sunflower and more have anti-inflammatory properties.
Excessive weight gain is common among women with PCOS but a personalized PCOS diet plan can help you overcome it. The recommendation for leafy vegetables and monounsaturated fats rather than saturated ones helps in managing weight efficiently. The best example of this is using the anti-inflammatory diet which encourages eating green veggies and healthy oils like olive oil and vegetable oils.
Studies have found that women who follow a proper diet and minor lifestyle changes show improved insulin metabolism, weight management and reduced risk of cardiovascular diseases. This helps in bringing back the normal routine life and regular menstrual cycles. Research has also shown that following these practices and lifestyle changes can also help in bringing behavioral changes that help you in better goal-setting, self-monitoring, psychological wellbeing and more. Thus, it will not only help you manage your PCOS better but also help you manage your life better.