polycystic ovaries
Polycystic ovaries are recognized after noticing the absence of menstruation for several months or its complete interruption.
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Usually, women with PCOS have several cysts on the ovaries, due to the overproduction of androgens.
Obesity or being overweight is one of the most common symptoms of PCOS, as the estimated percentage of women with PCOS who suffer from obesity ranges between 33% to 83%.
Other symptoms of polycystic ovaries:
- Excessive hair on the face and body.
- young love.
- Head hair loss.
If the symptoms of PCOS are not controlled, the woman may be at risk of developing many diseases, including:
- diabetes mellitus.
- Hypertension.
- Endometrial cancer.
- heart disease.
Changing your lifestyle and diet will help control the symptoms of PCOS and thus prevent the health problems mentioned above.
How important is the PCOS diet?
Usually, polycystic ovaries are associated with a high level of insulin; It is a hormone produced by the pancreas gland that helps the body convert sugar into energy for the benefit of the organs.
If the pancreas malfunctions and does not produce enough insulin, then the rate of diabetes in the blood increases, this is what happens when you have insulin resistance, which is the inability to use insulin to convert sugar into energy adequately.
In the event of insulin resistance, the body produces large amounts of insulin to maintain the level of sugar in the blood.
This leads to stimulating the ovaries to produce as much androgen as testosterone.
Being overweight also causes insulin resistance, and it was found that there are many women with PCOS who have insulin resistance.
Following diets that focus on starches, carbohydrates, and sugars makes losing weight difficult.
So let us tell you about the best foods to eat, as well as the foods to stay away from.
Which foods should be added to the diet?
High-fiber foods
Fiber-containing foods help counteract insulin resistance by slowing digestion.
And thus reduce the amount of sugar in the blood, and this is good for PCOS, and examples of foods rich in fiber:
- Vegetables such as broccoli, cauliflower, and cabbage.
- Leafy vegetables such as watercress and lettuce.
- Pumpkin and pumpkin.
- Green and red pepper.
- Raspberries and almonds.
- Lentils and beans.
- sweet potato.
Lean protein sources such as chicken and fish, as the introduction of these foods is one of the basic foods that provide the body with protein important for its functioning. It is a satiating and nutritious food and is recommended for PCOS.
In addition to this, fat-free dairy products and lentils.
Foods that help protect the body from infections, such as:
- Fruits such as strawberries and berries.
- Spices like turmeric.
- spinach.
- tomato.
Eat sources of healthy fats such as:
- Virgin olive oil.
- Nuts such as almonds and walnuts.
- avocado
- Fish that contain omega-3 such as sardines and salmon.
Foods to avoid with PCOS
Foods that contain carbohydrates in a large proportion, because they increase insulin resistance, and increase the chance of infections. Examples of these foods are:
- cakes.
- white bread.
- pastries.
- sweets.
- All white flour products.
Pasta that contains semolina or wheat flour as a main ingredient, has a high carbohydrate content, and low fiber.
These pastas can be substituted for those made with bean or lentil flour.
Avoid juices and soft drinks as much as possible, because they contain a high percentage of sugars.
Stay away from sweets and sugars, and you should read the ingredients of the products you want to buy and make sure that they are free from different names of sugar, such as:
- Dextrose.
- sucrose.
- High fructose corn syrup.
It is also preferable to reduce the intake of foods that may cause infections, which include:
- fried potato.
- Ghee.
- Processed meat or red meat.
It is preferable to follow up with a specialist doctor to make a healthy diet that takes into account PCOS and helps treat it.
Change your lifestyle in a healthy way
Lifestyle changes help manage PCOS which include:
- A diet rich in protein and fiber, with an emphasis on chicken and avocado.
- Significantly reduce your carbohydrate intake.
- Stay away from sugars, sweets, juices and soft drinks.
- Focus on healthy drinks, the most important of which are water and skim milk, in addition to a fortified soy drink.
- Eat at intervals during the day approximately every four to five hours between each meal, dividing it into five snacks (three mains and two snacks).
- Make sure to exercise for thirty minutes two to three times a week or more as desired.
- Try to stay away from stress and anxiety, because the psychological state has a great impact.
- There are natural drinks that have a great effect in treating polycystic ovaries, such as marjoram.
Related topic: Polycystic ovaries and its treatment with marjoram