PCOS is becoming more common. However, one can manage it with plant-based nutrition and lifestyle changes.
PCOS is becoming more common. However, one can manage it with plant-based nutrition and lifestyle changes.
One in five Indian women suffers from polycystic-ovary syndrome (PCOS). It is something that should be taken with a grain of salt. This is one of the most common endocrine problems that causes hormonal imbalance and affects women of reproductive age. PCOS is more of an illness than a disease. It is possible to control the underlying symptoms of PCOS by making lifestyle changes that include a healthy diet and holistic living.
What are the causes and treatments for PCOS?
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PCOS syndrome is not considered a disease. It is a group of symptoms that can be caused by hormonal imbalances. Although the cause of PCOS remains unknown, doctors around the world believe it is genetic and environmental.
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This condition causes the ovaries to produce more androgens (or male sex hormones) than normal. These hormones are often found in very small amounts in women. This condition can cause multiple symptoms, including excessive hair growth, cysts, fluid-filled sacs, weight gain, irregular menstrual cycles, and excess cysts. Sometimes the ovulation process may even stop completely. The chances of having children in such cases are very slim.
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Insulin resistance is also possible. This is when the body creates insulin but cannot use it effectively. In the long-term, this can lead to type-2 Diabetes. It is possible to manage the symptoms of PCOS.
It is important to immediately switch to a healthy, plant-based diet.
These are six lifestyle and dietary changes that you can make to naturally manage PCOS symptoms.
Whole foods and grains: Choose foods that take longer to digest as they have less impact on insulin levels. Whole grains such as oats and brown rice are all options. You should eat a lot of legumes, pulses and nuts. Clean protein can help you control your weight and give you energy and strength. A healthy adult should consume at most 0.8g protein per kilogram of body weight. If you are 60 kgs in weight, that means you need at least 0.8x60= 48 grams of protein each day.
Fresh vegetables and greens: These are rich in nutrients and low in calories and should be a part of your daily diet. Research has shown that women with PCOS are more likely to suffer from vitamin B deficiencies. Vitamin B is high in dark green leafy vegetables such as spinach and kale, so adding them to your daily food intake can prove beneficial. You should also include blueberries, raspberries, and blackberries into your PCOS diet. Age-old Indian herbs such as Ashoka and Shatavari have been shown to be effective in combating PCOS symptoms. Shatavari supports hormonal balance in women with PCOS, while Ashoka helps boost estrogen levels and is also beneficial for skin.
health.Anti-inflammatory foods: Healthy fats like olive oil can be consumed to combat the inflammation caused by PCOS. Avoid sugary drinks and processed foods that can further exacerbate inflammation.
Clean, holistic living: You should live a clean and holistic lifestyle that is focused on your physical and mental well-being. Clean, plant-based nutrition should be combined with at least 30 minutes of exercise. Running, yoga, and any other type of exercise daily can lower insulin levels. Regular meditation or pranayama can help to manage stress levels.
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For women's health, tips for heart, mind, and body - https://www.mpolska24.pl/blog/for-womens-health-tips-for-heart-mind-and-body
If you want to avoid problems such as strokes and heart disease, there is an easy way.
Get more fruits and vegetables.
Whole grains are better than refined ones. Brown rice is better than white. Switch to whole-wheat pasta
Consider lean proteins such as poultry, fish and beans.
Reduce your intake of processed foods, sugar, salt, saturated fat, and other unhealthy food.
Flexibility is key to eating well, according to Joyce Meng, MD assistant professor at UConn Health's Pat and Jim Calhoun Cardiology Center. You can follow a strict diet plan if you prefer. It's okay if you don't like following a strict diet plan.
Tricia Montgomery (52), founder of K9 Fit Club knows firsthand the benefits of a healthy diet and lifestyle. Her favorite things are eating healthy food and making small, frequent meals. She says, "I don’t deny myself anything." "I still enjoy dessert, key lime pie, yum!" -- I love frozen gummy bears and moderation is the key.
Get regular checkups. Your doctor will keep track of your medical history so that you can stay healthy. If you are at high risk of osteoporosis (a condition that weakens bones), your doctor may recommend more vitamin D and calcium.
You may be recommended by your doctor to have screening tests done to monitor your health and detect conditions before they become serious.
Be open to communication. Meng said, "If you have any questions, ask your doctor." "Ensure you are satisfied with the information." Talk to your doctor if you have concerns about any medication or procedure.
Reduce Stress
It can be very detrimental to your health. It is impossible to avoid it all, but there are ways you can reduce the effects. Do not take on too many responsibilities. Set limits for yourself and others. It is okay to say no.
To relieve stress, try:
Deep breathing
Meditation
Yoga
Massage
Exercise
Healthy eating
Talking to a friend or family member.
Develop healthy habits
You can prevent problems from coming your way tomorrow if you make the right decisions today.
Brush your teeth twice daily and floss each day.
Don't smoke.
Limit your alcohol. Limit your alcohol intake to 1 drink per day.
Take your medication exactly as prescribed by your doctor.
Get better sleep. Try to sleep for at least 8 hours. Talk to your doctor if you are having trouble sleeping.
Keep out of direct sunlight between 10 a.m. and 3 p.m.
Wear your seatbelt.
Meng suggests that you take time each day to invest in your own health.
Montgomery was able to see the benefits. Montgomery says that she has overcome health issues, is happy, and has a positive outlook. She says that her life has been forever transformed.
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