PCOD and PCOS condition conditions that affect female ovaries. They directly affect reproductive organs that produce progesterone and estrogen hormones, which are responsible for regulating the menstrual cycle and also produce small amounts of inhibin, relaxin, and male hormones called androgens.
Here are the common symptoms associated with PCOS or PCOD:
Irregular Menstrual Cycles: Women with PCOS or PCOD often experience irregular or infrequent menstrual cycles. This can manifest as longer or shorter cycles, missed periods, or unpredictable bleeding.
Excess Androgen Hormones: Elevated levels of androgen hormones (such as testosterone) can lead to symptoms like:
Hirsutism: excessive hair growth on the face, chest, back, or other areas.
Acne: oily skin and persistent acne, especially along the jawline and chin.
Male-Pattern Baldness: Thinning hair or male-pattern baldness
Ovarian Cysts: The ovaries may develop multiple small cysts, which are fluid-filled sacs. However, not all women with PCOS or PCOD develop cysts.
Weight Gain and Difficulty Losing Weight: Many women with PCOS or PCOD struggle with weight management, and weight gain is a common symptom.
Insulin Resistance: Insulin resistance, a condition in which the body’s cells do not respond properly to insulin, is common in PCOS and PCOD. It can lead to higher levels of insulin in the blood and contribute to weight gain and other health issues.
Skin Changes: Darkening of the skin in areas such as the neck, groyne, and under the breasts (acanthosis nigricans) may occur.
Sleep Disturbances: Sleep apnea or other sleep disturbances are more prevalent in women with PCOS or PCOD.
Mood Changes: Some women may experience mood swings, anxiety, or depression related to hormonal imbalances.
Fertility Challenges: PCOS/PCOD is a leading cause of infertility due to irregular ovulation or anovulation (lack of ovulation).
Pelvic Pain: Some women may experience pelvic pain or discomfort.
Polycystic ovary syndrome (PCOS) is a problem with hormones that happens during the reproductive years. If you have PCOS, you may not have periods very often. Or you may have periods that last many days. You may also have too much of a hormone called androgen in your body.
With PCOS, many small sacs of fluid develop along the outer edge of the ovary. These are called cysts. The small, fluid-filled cysts contain immature eggs. These are called follicles. The follicles fail to regularly release eggs. The exact cause of PCOS is unknown. Early diagnosis and treatment, along with weight loss, may lower the risk of long-term complications such as type 2 diabetes and heart disease.
Managing PCOS often involves making dietary and lifestyle changes to help regulate hormones, improve insulin sensitivity, and support overall health
Key Dietary Considerations for PCOS:
Balanced Carbohydrates: Focus on complex carbohydrates with a low glycemic index (GI), such as whole grains (quinoa, brown rice), legumes (lentils, beans), and non-starchy vegetables. These foods help stabilise blood sugar levels and improve insulin sensitivity.
Healthy Fats: Include sources of healthy fats, such as avocados, nuts, seeds, and fatty fish (salmon, mackerel), which support hormone production and overall health.
Lean Protein: Opt for lean sources of protein like chicken, turkey, tofu, tempeh, fish, and legumes. Protein helps maintain muscle mass and promotes satiety.
Fibre-Rich Foods: Consume high-fiber foods like vegetables, fruits, whole grains, and legumes to support digestion and weight management.
Limit Added Sugars and Processed Foods: Minimise sugary snacks, sugary beverages, and highly processed foods, as they can disrupt insulin regulation and worsen PCOS symptoms.
Dairy Consideration: Some women with PCOS may benefit from reducing or avoiding dairy products, as they can impact hormone levels. Opt for dairy alternatives like almond or coconut milk if desired.
Caffeine and alcohol: Limit caffeine intake, especially in the afternoon and evening, to support sleep. Consume alcohol in moderation, if at all.
Hydration: Drink plenty of water throughout the day to stay hydrated and support overall bodily functions.
Portion Control: Pay attention to portion sizes to manage weight and prevent overeating.
Consult dietplanweekly for personalised guidance. We are here to help tailor a diet plan to your individual needs and preferences.
Remember, the goal of a PCOS diet plan is to manage symptoms and improve overall health.
We at dietplanweekly help you to lose weight by providing customized diet plans that are completely home-based, natural, and easy to follow. We will also help you to modify your lifestyle on a permanent basis. Improvement in your day-to-day habits will help you lose weight on a permanent basis.