Start making the necessary changes to get ahead of your PCOS right from your breakfast to dinner. Whilst nutrition may not be a silver bullet that magically makes your PCOS vanish in a few months, our science has spoken and made us aware that through healthy changes in diet and nutrition PCOS can be managed (1). As a PCOS woman, you are Probably struggling with weight management and trying all kinds of diets to shed those pounds orYou might have given up altogether but remember, healthy lifestyle is not just about the weight.
Before you get bummed out about the fact that PCOS has no cure, there are a lot of things you can do to tackle it. The best and most effective natural remedy can be found right in your kitchen. Eat foods that are good for your gut health, help reduce blood sugar level and give enough strength to your body. Listed down below are top home remedies recommended by our Nutritionist Dr Shweta.
1. Leafy Greens
When has leafy greens ever been bad-mouthed, every other diet supports the intake of this nutrient-rich and low-calorie food. Adding more leafy greens instead of carbs is not only helpful for the ever-fluctuating weight but also helps to relieve PCOS symptoms like irregular symptoms, hirsutism, obesity and fertility issues. PCOS women are usually found to be low in vitamin B - leafy greens can help to rectify that deficiency.
Dr Shweta Recommended Food List - spinach, methi, amaranth leaves.
2. Healthy Fats
You are probably wondering “is this article really telling me to eat fats? I’m struggling with weight loss for god sake” but fat is not your enemy. There are so many options of healthy fats you can enjoy without fearing the scale. Healthy fats are a key component of fatty acids and they are responsible for maintaining the cell structure. These foods also reduce the sensitivity to the hormone prolactin that suppresses ovulation and aids to increase blood flow to the uterus.
Dr Shweta Recommended Food List - Avacado,cold-pressed coconut oil, nuts, nut butter, olive oil, seeds oil
3. Antioxidant-Rich Foods
These days almost every other product claims to have antioxidants but some of the known naturally available antioxidant food include nuts, berries and green tea. Women with PCOS have a greater quotient of oxidative stress and this can be countered by adding antioxidant-rich foods. Make sure to keep an eye out for certain fruits that are antioxidant-rich but have a higher glycemic index. This could interfere with your already existing high sugar level in the blood.
Dr Shweta Recommended Food List - Blueberries, blackberries, cranberries, wild berries, dark chocolate, green tea, clove, turmeric, cumin, basil, ginger, cinnamon, walnuts
4. High Fibre Foods For PCOS
Improve the way your body processes glucose by adding High fibre foods to your diet. A high fibre diet offers many benefits but their advantages becomes a boon especially for PCOS sufferers. It combats insulin resistance with slow digestion and also reduces the blood sugar level. They are regarded as slow carbohydrates and they delay the spike of sugar in the blood. Learn more about the high fibre diet here.
Dr Shweta Recommended Food List - black beans, dal, chickpea, quinoa, brown rice, oats, whole grains, nuts and seeds
If you have not yet incorporated seeds into your diet, it’s about time you do. Seeds are nutrient powerhouses loaded with fibre, protein, omega 3 fatty acids, vitamins and minerals. Seeds don’t contain many carbohydrates and also keep your insulin levels in check. Dr Shweta advises a seed cycle where you eat 2 types of seeds for the first 15 days of your periods up till ovulation and switch to the other 2 types of seeds for the second half of your cycle until your periods arrive.
Dr Shweta Recommended Food List - Sunflower seeds, flax seeds, sesame seeds, pumpkin seeds and hemp seeds
Other Home Remedies
- Drinking 30 ml of wheatgrass juice twice a day creates a suitable environment for the ovaries says, Dr Shweta.
- PCOS women taking vitamin C and D supplements have shown improvements in menstrual abnormalities (2).
- Eat one vegetable a day that is rich in iron.
- Include ayurvedic herbs like Shatavari in your diet which is rich in bioflavonoids, zinc and calcium.
- Anti-androgenic mulethi helps to regulate excess testosterone produced in PCOS women.
This content is verified by Our lead nutritionist Dr Shweta, This information is given in general interest, you can always consult your gynaecologist for more answers.