ANTI-INFLAMMATORY FOODS FOR PCOS
Learn how incorporating anti-inflammatory foods for PCOS can improve your quality of life.
Despite the fact that one in ten women experience PCOS, this hormonal disorder is frequently misdiagnosed or misunderstood, leaving many women to suffer in silence.
Whether you have been diagnosed with PCOS for the first time or have been dealing with it for years, there are a lot of things that can help manage and lessen symptoms, such as bio-identical hormone replacement treatment and nutrition. Here are some items to consume and avoid if you have PCOS!
LIST OF ANTI-INFLAMMATORY FOODS TO EAT WITH PCOS
1. WHOLEGRAINS
Whole grains have high levels of fiber, which can assist in managing insulin levels. Women who suffer from polycystic ovary syndrome have four times increased risk of developing type 2 diabetes.
Oatmeal, beans, nuts, dried fruit, and rice made with whole grains are foods with a slow release of carbohydrates. This means that sugar is released into the blood at a slower, more consistent pace, and as a result, they are less likely to cause spikes in blood sugar levels, one of the symptoms associated with type 2 diabetes.
2. LEAFY GREENS
Green leafy vegetables are a good choice as anti-inflammatory foods for PCOS, regardless of your diet. They are nutrient-dense and low in calories, making them ideal for weight loss and nutrition. However, for those with PCOS, green leafy vegetables such as kale or spinach contain high levels of Vitamin B. Surprisingly, it has been discovered that more than 80% of women with PCOS are vitamin B deficient! This vitamin has been linked to a variety of PCOS symptoms, including:
- Insulin Resistance
- Periods that are irregular
- Hirsutism (excess hair growth)
- Obesity
- Having Difficulties Conceiving
3. OMEGA-3s
(PCOS) symptoms. Consuming foods rich in omega-3 fatty acids is the only way to obtain these essential fatty acids.
Fish such as salmon, sardines, and tuna are excellent food sources. For omega-3s, you can also take a fish oil supplement.
Omega-3s can help improve insulin resistance, reduce high triglyceride levels, lower inflammation, and improve mood and anxiety in those with PCOS.
4. COLORED FRUITS
Colored fruits, such as red grapes, blueberries, blackberries, cherries, papaya, and melon, are high in antioxidants and fiber while being low in the glycemic index, making them beneficial to PCOS sufferers. They also fulfill sugar cravings.
However, embarking on a fruit-only diet or consuming solely fruits is not advised. Most fruits should be eaten with their skins rather than juiced, as juices lack fiber and typically raise blood sugar levels faster than eating them.
5. VEGETABLES
Broccoli, cauliflower, avocados, green beans, and carrots are high in magnesium and assist in increasing immunity and reducing obesity, making them ideal for patients with PCOS. Try to consume at least 25 gms of such vegetables every day.
6. LEGUMES
Incorporating legumes (dry beans) into your diet, such as rajma, lentils, moong, and split peas can help reduce inflammation and insulin levels, making them especially beneficial for women.
7. Dark Chocolate
Consuming moderate amounts of dark chocolate, which is rich in antioxidants, can help reduce the symptoms of PCOS.
8. SPICES
In the treatment of polycystic ovary syndrome (PCOS), research has shown that using spices like turmeric, cinnamon, black pepper, ginger, cumin, and saffron is quite useful. Including these spices in your diet on a regular basis is very beneficial for anyone’s health. If you make the majority of the foods listed above a part of your daily diet in a variety of different combinations, you will be able to keep your weight steady while also keeping your insulin levels under control. Eat small meals but at regular intervals.
9. HEALTHY FATS
Healthy fats like olive oil, coconuts, and vegetable oils with low omega-6 fatty acids help to make more hormones. Fat is also a biological necessity that helps the body absorb vitamins and improves the way the brain and heart work.
10. LEAN PROTEIN
Although lean protein sources such as tofu, chicken, and fish do not include fiber, they are a satisfying and nutritious dietary alternative for those with PCOS.
11. GREEN TEA
Drinking green tea can be a beneficial addition to a diet for PCOS.
Green tea not only helps the body burn fat more efficiently but also reduces the risk of cardiovascular disease, which is a factor that can contribute to PCOS.
All of this is possible as a result of the anti-inflammatory and antioxidant properties that green tea possesses.
OTHER CHANGES IN LIFESTYLE
Alterations to one’s way of life can also be helpful in managing PCOS for those with it.
According to studies, combining a PCOS diet with regular exercise can result in several health benefits, including the following:
- weight reduction
- enhanced insulin metabolism
- reduce cholesterol levels
- more regular cycles
- decreased levels of male hormones and a slowing of the growth of male-pattern hair
FOODS TO CUT OFF YOUR DIET
After all is said and done, it’s important to be aware of the foods you should never eat. Because it would be counterproductive to eat healthily if one also ate junk food. When trying to control PCOS, it’s best to avoid eating things like-
- Saturated-fat-containing baked goods
- Dishes that are deep-fried or served quickly
- Acidic sodas and pre-mixed energy drinks
- Prepared meats
- trans fats, another unhealthy fat that boosts cholesterol
- A surplus of red meat
OUTLOOK
PCOS can have a number of adverse effects on a person’s health, including difficulty reducing weight, increased inflammation, and elevated insulin levels.
Even though there is no cure for PCOS at this time, it is feasible for a person to lessen the severity of their symptoms and enhance their overall quality of life by consuming anti-inflammatory foods for PCOS and engaging in more vigorous physical activity.
A healthy diet can help heal PCOS symptoms and make it easier to manage the condition. Choose nutritious options for each meal you consume every day.
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