Good food choices and eating in an even pattern throughout the day will lead to a more even pattern of blood glucose levels.
Healthy eating means eating a variety of foods that provide the nutrients to maintain health feel good and enjoy life. Some foods can be eaten any time and help maintain health, at the same time there are other foods which should only be eaten occasionally. Even if not actively trying to lose weight, a healthy diet will ensure a healthy lifestyle and adequate intake of nutrients, vitamins and minerals.
- Include more fruits and veggies
- Avoid dairy based products as they may increase insulin level and aggravate acne and other symptoms
- Include lean meat avoid red meat
- Avoid saturated fats
- Include complex carbohydrates and fibre rich diet
- Pick food with low GI
- Have small frequent meal and plenty of water
- Flax, fenugreek, cinnamon seeds help in regulating hormone level
- Fish Oil supplement
- Chaste berry (Vitex)
- Basil leaves
Some examples of common food items one can eat
CEREALS – Barley, quinoa, oats, muesli, bran, whole wheat porridge, brown rice & multigrain bread.
PULSES – Yellow / Green moong, chana dal, beans, whole pulses.
DAIRY PRODUCTS – Skimmed / Toned milk and milk products, soy milk, tofu.
FRUITS– Berries, plum, peaches, oranges, papaya, melons, pears, apple.
NUTS- Walnut, almond, flaxseed.
VEGETABLES – All vegetables
Being physically active
Regular exercise seems to be most effective in improving insulin resistance, even without any noticeable change in weight or body fat measurement. Improving insulin resistance is very important as this is the cause of many of the complications in PCOS.
Regular physical activity will help to:
- Reduce androgens
- Improve insulin resistance
- Regulate cycles
- Induce ovulation
- Improve fertility
- Increase energy levels
- Improve self esteem
- Reduce anxiety and depression
Physical activity improves insulin resistance and helps prevent weight gain, rather than simply being about burning calories for weight loss.
What type of exercise should be done?
Research has shown any type of regular exercise is effective in improving PCOS symptoms. Whether it is moderate or vigorous aerobic exercise or resistance (using weights) exercise, Yoga, walking, swimming, etc PCOS symptoms will improve.
While a variety of exercise is good to maintain interest and motivation, it isn’t essential to achieve the benefits. The best thing to do is to aim to include some type of physical activity every day for at least 20 min and build this up over time. This can also be broken up into smaller 10-15 min sessions spread out over the day, and can include both structured exercise and incidental exercise
Usually a mixture of exercise activities that build both cardiac fitness and muscle strength is recommended.
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