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The incidence of PCOS is up to 8 To 20% of women worldwide, It is characterized by excess production of male hormones, hormonal imbalance and/or impaired glucose tolerance. On pelvic ultrasound, ovaries will appear enlarged with multiple small follicular cysts.
There is no exact cause of PCOS but is considered to be caused by genetic factors. Women should follow a healthy life style and diet. Obesity and insulin resistance are very common in such women. They are also at a higher risk of developing type 2 diabetes and cardiovascular diseases later on. Weight loss may be difficult but it is very important for the patients’ self-image and reducing the symptoms. Women should consult a specialist, fitness expert or dietician. Additionally, a balanced diet and regular exercise are best ways to manage PCOS.
Diet does not mean starvation or eating minimal amounts in order to shed extra weight. Dieting is acceptable when it is done the healthy way which can be done by:
Green leafy vegetables: Spinach, kale, swiss chard, watercress and arugula, have the most nutrients per calorie than any other food. Moreover, they are rich in vitamin B, which is vital in managing PCOS.
Protein rich diet: Enjoy healthy protein from fish, lean meat, chicken, beans and peanut butter as they are prominent part of healthy food for PCOS patients. You can combine also these proteins with some amount of carbohydrates to ensure optimum blood sugar levels.
Healthy fats: : Essential fatty acids are vital for hormone balance such as fat found in tuna, salmon, nuts and seeds (walnuts, pumpkin seeds), olive oil and avocado which is healthy and can be consumed in moderation.
Fruits: Fruits recommended for PCOS women are cherries, plum, grapefruit, apple, pear, apricot, coconut, kiwi fruit, oranges and prunes. Fruits are a natural rich source of fiber, vitamins, mineral and phytonutrients
Follow these steps in diet and lifestyle to manage easily the symptoms of PCOS and feel better.
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