Today’s woman is intelligent, hardworking and capable of reaching great heights but what is bringing her down? – PCOS. PolyCystic Ovarian Syndrome is a slowly creeping lifestyle disease that is caused due to an imbalance in female hormones.
From irregular periods, obesity, pigmentation, acne, to excessive body hair; PCOS can have dire consequences. Mood swings, depression, anxiety and Infertility are additional cherries on the PCOS cake.
One of the hallmarks of PCOS is Insulin resistance. This blood sugar controlling hormone is linked to reproductive hormones in our body. Insulin levels rise with the intake of sugar and highly processed carbohydrates that lack fibre. This increase causes a domino effect among hormones, resulting in cyst development in the ovaries.
So how does one control PCOS? With food of course. Trust me, an Indian food Diet plan for PCOS is the only way!
No crunch on carbs -I’m sure you are tired of hearing- “cut the carbohydrates”, “ditch the bread, roti and rice” but I say – keep it on! Just see that the grains are whole, organic and local. Be smart and combine them with vegetables as well as proteins and fats.
Quality of Carbohydrates is not the only one that you need to pay attention to for reducing blood sugar but also the quality of protein. When a grain is combined with dals and vegetables will help you formulate a balanced meal that will control sugar levels.
Fat is where it is at – Do not be fooled into skipping out on your fat. Healthy fats like Desi cow ghee or coconut oil are preferred choices. Omega-3 provided by walnuts and flax seeds is known to increase insulin sensitivity and reduce inflammation, further helping you. Fats like nuts and seeds provide antioxidant vitamin E that benefits your skin too. I would have them as a snack if I were you.
Add on the anti-oxidants – I have seen many of my clients suffer physiological and mental duress due to PCOS. 50% of your plate should be fresh, seasonal vegetables. Opting for local greens ensures that there is a lesser chance of them being doused with fertilizers and pesticides – known aggravators of PCOS. With the temperatures going up you need to add in the gourd family, pumpkins, onions, lemons, capsicums and drumsticks to get your fill of antioxidants.
Our spice box may be the answer to PCOS. So do not forget to add on the spices like cumin, mustard seeds, coriander, turmeric to our food and condiments like ginger and a piece of cinnamon to our beverages.
Vitamin Vitality – I’m tired of telling all these young girls who come to my clinic to not disregard the importance of Vitamin D. It is actually a hormone and hence plays an important role in balancing other hormones. It is observed that those with lower vitamin D are more susceptible to PCOS symptoms. Another vitamin of importance is foliate. This vitamin has shown to lower blood sugar and cholesterol in women with PCOS. So add on your cluster beans, lady fingers, sorghum millet, sesame seeds and french beans to get your daily dose.
Mineral Magic – If you ladies are frustrated with PMS and Periods, add PCOS to the mix and it is a different ball game. The flatulence, irritability and disturbed sleep can be curbed by adding on Magnesium. The Betel leaf is one of the highest sources of Magnesium. Have it with raw cocoa beans and fennel seeds daily. Even nuts like almonds and cashews can give you your magnesium dose. Magnesium will also help control sugar levels so it’s a double win.
Beware of toxins – PCOS genes are a loaded gun and the environment is the trigger. It is best to beware of environmental toxins that can find their way into your food. Eat Organic, as much as possible. Limit animal products including dairy to prevent transfer of injected hormones. Even the utensils you use can be carriers of toxins. I avoid using plastic containers and aluminium vessels due to the toxins released. I make it a point only to use toxin free nail paint to prevent transmission of chemicals into my food.
With the myriad symptoms and complications that come along with PCOS, the treatments are also equally varied but the food diets that work universally is – The Balanced Indian Diet.