Top PCOS Weight Loss Diet Useful for Exercise
What is PCOS | PCOS Symptoms
Introduction
PCOS or PolyCystic Ovarian Syndrome is a very common hormonal problem. It is most commonly seen in reproductive or childbearing women of age between 20-40 years. In India 1 out of every 5 women are found to have this disease. We will discuss the symptoms, causes, diagnosis and the treatment options of this disease.
Symptoms of PCOS:
First of all, we can look into the symptoms of PCOS first, I want to clarify that both PCOS and PCOD ie, Polycystic ovarian syndrome and polycystic ovarian disease are the names of the same disease. Since it has multiple symptoms, it is called a syndrome.
1. Irregular Periods
Irregular periods ie, if it comes late or falls short if any women have less than 8 periods per year then it can be considered as a symptom of PCOD. In some women, there is a chance to have heavy periods because it happens after a long time then due to the shedding of thick uterus lining a heavy period will occur. Other than this there will be overweight and it is hard to reduce it and most commonly obesity is found around the waist.
2. Excessive Hair Growth
The next symptom is excessive hair growth that will occur on your face, chest, back or thighs other than this there will be hair loss on the scalp or temple area. In some peoples, there is a chance to have oily skin, it will cause pimples or acne to their face or body.
3. Pregnancy
One more important symptom is the difficulty in getting pregnant. In PCOS because of hormonal disturbance, irregular egg formation will take place, due to these periods will come late and also there is a difficulty in conceiving too.
Causes of PCOS:
1. Hormonal Imbalance
Hormonal imbalance of ovaries will make both male and female hormones but in this disease, the level of testosterone will increase other than the prolactin and luteinizing. Hormone levels will increase and sex hormone-binding globulin will decrease, all these will alter the normal ovary function.
2. Genetic Factor
The genetic factor is that if anyone of your family, like your mother or sister has PCOS then you may have a high risk of having the disease.
3. Insulin Resistance
Insulin resistance in your body, there is a hormone called insulin, which digest glucose. In PCOS low-quality insulin will produce because of this, you need to secrete more insulin to digest the same sugar, due to this your insulin level will increase and that leads to weight gain.
Diet and Exercise to Control PCOS
It has two types of treatments, The first one is lifestyle changes and the second one is medications. PCOS DIET AND EXERCISE
1. Weight loss.
If you are overweight then by weight loss your insulin quality, hormone levels will improve. Egg formation will take place itself and if you are planning for pregnancy that will also get benefited. Try to do workouts with a certified personal fitness trainer, so that you can avoid any further damage to your body.
If you are overweight then by weight loss your insulin quality, hormone levels will improve. Egg formation will take place itself and if you are planning for pregnancy that will also get benefited. Try to do workouts with a certified personal fitness trainer, so that you can avoid any further damage to your body.
2. Healthy diet.
a. What not to eat in PCOS?
Usually, I will advise my clients to avoid sweet items like cool drinks, jaggery, honey and even to avoid sweet fruits like sapodilla, mango etc. You should avoid white flour-based products like biscuits, pizza, burgers etc. and you should take starch-rich foods like potato, rice etc in a limited manner. You should limit the intake of tea and coffee.
Usually, I will advise my clients to avoid sweet items like cool drinks, jaggery, honey and even to avoid sweet fruits like sapodilla, mango etc. You should avoid white flour-based products like biscuits, pizza, burgers etc. and you should take starch-rich foods like potato, rice etc in a limited manner. You should limit the intake of tea and coffee.
b. What to eat in PCOS?
In PCOS you can eat protein-rich foods like chickpea, beans, black-eyed peas, eggs, non-vegs etc other than that you can eat green leafy vegetables and nuts like walnuts, chia seeds, flaxseed etc. Oils, you can take rice bran and canola oil.
3. Exercise.
Doing exercise in PCOD will improve the quality of your insulin and also reduce insulin resistance. You can do any type of exercise, and our recommendation is you should do that 30-45 min in a week for at least 5 days. You can do Yoga, GYM, Zumba, cross-fit or do anything you like but do that regularly.
Read More: Female Fitness Trainer at Home
Doing exercise in PCOD will improve the quality of your insulin and also reduce insulin resistance. You can do any type of exercise, and our recommendation is you should do that 30-45 min in a week for at least 5 days. You can do Yoga, GYM, Zumba, cross-fit or do anything you like but do that regularly.
4. Proper Sleep
Sleep for at least 8 hours, eat timely, reduce the stress that is also very important in PCOS treatment.
Sleep for at least 8 hours, eat timely, reduce the stress that is also very important in PCOS treatment.
