Polycystic ovary syndrome (PCOS) is a common disease in women of childbearing age. About Polycystic Ovary Syndrome, which is one of the most important symptoms of menstrual irregularity, increase in hair growth and weight gain especially during adolescence. Sena Karahan prepared a column.
Polycystic Ovary Syndrome (PCOS) can be defined as a complex endocrine disorder that develops due to genetic and environmental factors and is common in women of reproductive age. While it can be seen in 1 out of every 15 women of reproductive age, that is, in about 7% of women, this rate can increase to about 28% in obese women.
PCOS is mostly manifested by menstrual irregularity, inability to conceive, male pattern hair growth, cyst formation in the ovaries, obesity and especially fat around the waist and abdomen. To get results in the treatment of the disease, weight control and lifestyle changes are necessary, so a slimming diet and exercise are a must . In addition to medical treatment, a well-planned diet can improve complaints such as acne and hair growth in the short term and increase the rate of pregnancy, while in the long term it also protects against diseases such as cardiovascular diseases, type 2 diabetes and cancer.
SELECT CARBOHYDRATES TO STOP POLYCYSTIC OVER SYNDROME
In PCOS, the disease is commonly accompanied by insulin resistance and weight loss can be difficult. Especially fondness for pastries and sweets, the feeling of being hungry often, the inability to get full with normal portions and the need for constant snacking can be challenging when dieting. To cope with these situations, it is useful to avoid carbohydrates with a high glycemic index. Cereals (wheat, rice, pasta, bulgur), legumes (beans, lentils, chickpeas, etc.), fruits and vegetables, pastries, sugary drinks are all carbohydrate groups, but not all of them have the same glycemic index.
Foods with high GI: cereal, wheat bread, fried/boiled hot potatoes, cooked starchy vegetables, soft and ripe fruit, sorbets, pastries, juices, sugary drinks…
CHANGE YOUR NUTRITIONAL HABITS
Our nutritional behaviors are affected by various factors that we are under the influence of, starting from the mother’s womb and continue to be shaped throughout our lives. Changing habits is challenging but not impossible, especially when it comes to health. You can cope with PCOS with small changes in your diet, here are some things to watch out for:
– Prefer whole rye bread, it has a lower glycemic index than whole wheat bread.
– Take care to get enough protein. Red meat, poultry, fish, cheese and legumes are protein-rich foods. The glycemic index of cooked and hot legumes is higher, choose cold stews and salads, so you will lower the glycemic index.
Vegetables , with their high fiber content, are important aids to lower the glycemic index in your meals. If possible, have plenty of greenery on your table. The glycemic index of most vegetables, especially raw, is close to zero. Potatoes that are overcooked, fried and mashed have a high glycemic index, causing spikes in blood sugar, but the glycemic index of boiled and cooled potatoes is lower. Potato salad prepared with plenty of greens can be consumed as an alternative to meals.
– If you want your hormonal balance to be protected, your waist circumference thinner and you want to stay full for a longer time, do not cut the fat. Especially olive oil is protective against cardiovascular diseases with its monounsaturated fatty acids. Avoid burning the oil while cooking.
Fruits are valuable food groups as a source of fiber and vitamins. Consume the fruits that you are sure to wash well, especially with their peels. Avoid fruit juice, even if it is freshly squeezed and has no added sugar. Limit your fruit consumption to 2 servings per day. 1 portion of fruit is equivalent to 100 grams of edible parts.
– Nuts are low-carbohydrate and fatty foods, so their glycemic index is quite low. It helps to prolong your satiety time.
INCREASE YOUR PHYSICAL ACTIVITY AGAINST PCOS AND INSULIN RESISTANCE
Increasing your mobility and exercising during the day are as important as your diet in the fight against PCOS and insulin resistance. To increase insulin sensitivity, it is essential to work the muscles and do weight training. Do not reduce your motivation with excuses such as I cannot find time to spare for sports or I do not have a suitable environment during the day, it is in your hands to make small changes in your life for your health. You can choose the stairs instead of using the elevator, you can take short walks of 30 minutes during the day… Do not forget to take time for yourself during the day, completing at least 150 minutes of walking each week.
DYT. SENA KARAHAN