Best Diet for Polycystic Ovaries Syndrome Treatment

Eating the right foods and avoiding certain ingredients can help manage your symptoms. A nourishing diet can regulate hormones and your menstrual cycle. Processed, heavily preserved foods can contribute to inflammation and insulin resistance.

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It’s all about whole foods

Whole foods are free from artificial sugars, hormones, and preservatives. These foods are as close to their natural, unprocessed state as possible. Fruits, vegetables, whole grains, and legumes are examples of whole foods that you can include in your diet. Without hormones and preservatives, « Your endocrine system can regulate your blood sugar more effectively. »

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Balance carb and protein intake

Carbohydrates and protein both affect your energy and hormone levels. Eating protein stimulates your body to produce insulin. Unprocessed, high-carb foods can improve insulin sensitivity. Instead of following a low-carb diet, focus on consuming enough healthy protein.

Up your iron intake: Polycystic Ovaries Syndrome Treatment

Some women with PCOS may experience heavy bleeding during their periods, which can lead to iron deficiency or anaemia. If your doctor has diagnosed you with either condition, talk to them about how you can increase your iron intake.

Do not increase your iron intake without consulting your doctor first, as too much iron can raise the risk of complications.

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Add in some fibre to help with digestion

A diet high in fibre can improve digestion. Lentils, lima beans, broccoli, Brussels sprouts, pears, and avocados are all rich in fibre.

Inositol

Inositol is a B vitamin that can help improve insulin resistance. It’s also been found to help with fertility in some cases of PCOS.

Cinnamon: Polycystic Ovaries Syndrome Treatment

Cinnamon comes from the bark of cinnamon trees. Its extract has been shown to have a positive effect on insulin resistance. It also may regulate menstruation for women with PCOS.

Turmeric

The active ingredient in turmeric is called curcumin. Turmeric may be promising for decreasing insulin resistance and as an anti-inflammatory agent.

Zinc

Zinc is a trace element that can boost fertility and your immune system. Excessive or unwanted hair growth and alopecia may be improved with zinc supplements.

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Combined vitamin D and calcium

Vitamin D is a hormone that’s vital to your endocrine system. Vitamin D deficiency is common in women with PCOS. Both vitamins may improve irregular periods and help you ovulate.

Cod liver oil

Cod liver oil contains vitamins D and

A, as well as high amounts of omega-3 fatty acids. These acids can help improve Source menstrual regularity and help get rid of fat around your waist.

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Adaptogen herbs

When your body can’t regulate insulin, it can build up in your body and cause higher levels of male sex hormones called androgens. Adaptogen herbs claim to aid your body in balancing these hormones. Some adaptogen herbs also claim to ease other symptoms of PCOS, like irregular periods.

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Maca root

The root of the maca plant is a traditional herb used to boost fertility and libido. This root may help balance hormones and lower cortisol levels. It may also help treat depression, which can be a symptom of PCOS.

Chasteberry

Chasteberry has been used for centuries to help with reproductive conditions. It may improve some symptoms of PMS, though its effect on fertility requires more research.

Maintain a healthy weight

Maintaining a healthy weight can help decrease insulin resistance, regulate your period, and reduce your risk of conditions associated with PCOS.

If you’re overweight, some studies suggest gradual weight loss through a low-calorie diet as a promising first-line treatment for PCOS.

Balance your exercise: Polycystic Ovaries Syndrome Treatment

Exercise is important for maintaining a healthy weight. But too much exercise can disrupt your hormones, so talk with your doctor about a healthy balance.

Gentle, low-impact exercises like yoga, Pilates, swimming, and light aerobics are recommended for longer durations to improve PCOS symptoms. High-intensity interval training and long-distance running may also be helpful.

Talk with your doctor about the type of workout that would benefit you most.

Practice good sleep hygiene: Polycystic Ovaries Syndrome Treatment

Sleep affects your stress levels and helps regulate cortisol to balance your hormones. However, sleep disturbances are twice as common for women with PCOS. To up your sleep hygiene:

• Aim for eight to ten hours of sleep per night.
• Establish a regular bedtime routine.
• Avoid stimulants and rich, fatty foods before bedtime.

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Reduce stress: Polycystic Ovaries Syndrome Treatment

« Reducing stress can help regulate cortisol. The strategies outlined above, such as engaging in regular yoga practice, ensuring sufficient sleep, and minimizing caffeine intake, are highly effective in reducing stress levels.

Limit or avoid endocrine disruptors

Endocrine disruptors are chemicals or ingredients that interfere with or block your body’s natural hormonal reactions.

Some endocrine disruptors mimic female and male sex hormones, confusing your reproductive system. This can increase your risk of PCOS symptoms.

They’re often found in canned foods, soaps, and makeup. Common endocrine disruptors include:

• dioxins
• phthalates
• pesticides
• BPA
• glycol ethers