Nutrition for PCOS
PCOS, polycystic ovary syndrome can be a sensitive and major obstacle in a woman’s life, as it presents itself as one of the major causes of infertility. This common reproductive disorder affects 6-10% of women. Despite this, we must overcome and in resilience, can aim to tend to our nutrition needs as this can help us battle PCOS. It’s essential to note other factors that contribute to this hormonal disorder, such as insulin resistance. It’s shown that many women dealing with PCOS have higher than the normal insulin level that is stable for the body. It’s important to take the initiative to participate in a diet that caters to the treatment of PCOS, and combats insulin resistance. Further, you should add high-fiber foods including, greens, lentils, beans, and berries. .Inflammation is another key thing that affects our PCOS. High carbohydrates such as pasta, sugary desserts, and white bread not only result in inflammation but increase insulin resistance. Consider switching to healthier as well as tasty alternatives in your daily meals, such as zoodles, a string-like version of the zucchini vegetable. When it’s heated, it resembles the texture of the pasta noodle, and results in a far healthier choice. When looking at rice, another high carbohydrate, you can substitute it by store-bought “cauliflower rice”, which is a grinded version of cauliflower, that when sautéed, creates the same texture as rice. Try switching high carbs with high fiber foods. Instead of sugary treats, try high fiber baked goods. Sugar-free sparkling water or seltzer instead of sugary sodas are a great way to feel like you’re drinking soda without the negative health effects drinks like Coke or Sprite provide. With foods, it’s important to note what beverages to consume. Sticking with water, 100% fruit juices, and low-fat drinks are part of a healthy plan.
Along with foods, it’s essential to consider how supplement intake can affect your PCOS. Being on a healthy diet and taking supplements are two great methods in treating your PCOS. Adding on, supplements can supply nutrients your body isn’t receiving much of. N-Acetylcysteine, NAC is an amino-acid that helps with infertility and inflammation. With approximately 1,000 women placed under NAC, it was concluded that it improved pregnancy rates, as well as boosted ovulation rates. Another anti-inflammatory supplement is Vitamin D, a vitamin and hormone that benefits your fertility. Omega 3 fats, also referred to as fish oil helps regulate inflammation levels, and helps fertility.
References
Grassi, Angela. “Popular Supplements for PCOS.” Https://Pcoschallenge.org/Symposium/2017-Atlanta-Presentations/Supplements-for-Pcos-Grassi.pdf, PCOS Nutrition Center.
Mira. “7 Day Low Carb PCOS Meal Plan for Beginners.” My PCOS Kitchen, 27 Dec. 2019, www.mypcoskitchen.com/pcos-7-day-meal-plan/.
“PCOS (Polycystic Ovary Syndrome) and Diabetes.” Centers for Disease Control and Prevention, Centers for Disease Control and Prevention, 24 Mar. 2020, www.cdc.gov/diabetes/basics/pcos.html.
“PCOS: Nutrition Basics.” Center for Young Women’s Health, 11 Dec. 2020, youngwomenshealth.org/2013/12/12/pcos-nutrition/.
Whelan, Corey. “Polycystic Ovary Syndrome (PCOS): Diet Do’s and Don’ts.” Healthline, Healthline Media, 8 Nov. 2019, www.healthline.com/health/pcos-diet.
Wolfram, Reviewed by Taylor. “Polycystic Ovarian Syndrome.” EatRight, www.eatright.org/health/pregnancy/fertility-and-reproduction/polycystic-ovarian-syndrome.
