How we can manage weight in PCOS?

By - DaniaFatima April 23, 2024 Comments (0) 6 Mins Read

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What is PCOS?

How we can manage weight in PCOS? PCOS stands for Poly polycystic ovary Syndrome. PCOS is a hormonal imbalance problem common in females. Women can’t ovulate generally due to the high levels of a male hormone called androgen hormone. Due to this, small cysts are made in ovaries.

Mechanism of PCOS:

Usually, a female’s ovulation occurs when a mature egg is released from the ovary and sent to the fallopian tube, fertilized by male sperm. Still, if fertilization is unsuccessful, this mature egg goes to the uterus and stays, making a thickened wall with the uterus’s outer membranes. Then, it breaks and goes out of the body in the form of periods. But in the case of PCOS, Female hormones FSH, estrogen, and progesterone hormones are imbalanced by more production of the male hormone that is estrogen, so that’s why ovulation becomes difficult. Immature eggs are released, and periods become delayed.

Symptoms of PCOS:

There are some signs and symptoms of PCOS;

Irregular Periods
Excessive facial hair growth�
Hair loss like male pattern
Face acne
Infertility
Weight gain
Food cravings

Causes of PCOS:

The exact cause of PCOS is unknown, but it is related to a poor lifestyle, poor diet, or the intake of more junk foods. There needs to be balance in diet or proper intake of all necessary vitamins daily. Mostly, women with PCOS face insulin resistance. So, when insulin is high, the male hormone androgen level goes up. Insulin levels can also rise due to obesity or overweight.�

Statistics of PCOS in overall Worldwide:

According to research, every 276.4 women out of 100000 in Europe face PCOS. The most important thing is�the prevalence of PCOS occurs in Pakistan, where 52%�of�women are more affected than other Western Caucasian women.�

Complications in PCOS:

In PCOS, women can face type 2 diabetes due to insulin resistance and�high blood pressure due to increasing blood sugar levels in the blood due to insulin resistance. High cholesterol due to obesity or inflammation in the�body. Heart disease may elevate, and blood vessel diseases can happen. Inability to get pregnant. Risks of uterine cancer are also high in PCOS.

Diagnosis of PCOS:

Signs and symptoms, especially irregular periods, can first diagnose it. Then, for confirmation, ultrasounds are recommended. Some lab tests, like monitoring levels of FSH and TSH, may also be helpful in this regard. A lipid profile and Fasting blood glucose test should also be recommended.

Treatment for PCOS:

PCOS should be treated by consulting a gynaecologist and clinical dietitian mutually. This treatment is just 70%, and 30% of�therapy is to change lifestyle, exercise, and do yoga with a�gym instructor. PCOS is treated more naturally than medicines or by birth control pills or Glucophage usage because when you take a diet plan.�

Lifestyle should be adopted in PCOS?

I recommend healthy sleep duration at night when discussing a healthy lifestyle as a dietitian. Then, you should drink enough water according to your body weight, weather demands, and body conditions. The best thing to do is consult your dietitian about how much water you should drink according to your body weight. According to your gym instructors, your physical activity level should be active by following exercises, yoga, or jogging.

Foods to be avoided:

The following foods should be avoided in PCOS;

sweets
Bakery items
Fast foods/ Junk foods
Packed food items
Canned fruits
Pickles
Fried or profound fried food items
Cold drinks, soda beverages
Rice 4 times a month you can take but try to take in lunch with proper raita and salad

Foods to be eaten:

Fresh fruits and vegetables
Nuts and seeds�
Lean meats, fish and eggs
yoghurt and milk with low-fat
Whole cereals
Superfoods�
Protein Powders

Supplements in PCOS

There are many food supplements available on the�market. But I recommend you consult your dietitian for the best selection of supplements according to your nutritional demands and body conditions to avoid deficiency or excess of anything or side effects due to needing proper knowledge to take food supplements. There are some essential vitamins and minerals that are required in PCOS;

Vitamin D
Iron
Zinc
Folic acid
Vitamin E
Vitamin C
Vitamin B1, B2 and B3
Vitamin A

Knowing these vitamins and minerals are found in naturally occurring foods is best. You can find out about them on social media like Google or YouTube, or you can also seek the help of a nutritionist. So, note these foods in your diary and add them to your diet.

Exercise and yoga in PCOS:

There are many exercises and yogas available on social media regarding PCOS, or you can hire your trainer. Still, you. Still, it would help if you refrained from following a diet plan by a trainer who needs to gain proper knowledge about balancing your diet. In exercises and yogas, your body fat level decreases, and your insulin resistance is minimized. That’s why your male hormone level goes down, so you ovulate correctly, and your periods become routine and regular. However, it is also necessary to follow�a�diet plan. Says prayers five times a day is the best yoga to balance your hormones moo, mood swings, and depression.�

General Diet Plan in PCOS

Pre Breakfast: 06:00-06:30 AM