PCOD is a condition in which ovaries produce many immature or partially mature eggs, this happens due to poor lifestyle, obesity, stress and hormonal imbalance.
Dietary Guidelines for PCOD :
Specific focus on food with low glycemic index.
Eat food high in fibre to control rise in blood sugar and insulin level.
Avoid processed food, eat whole grain food.
Food rich in minerals like – Iron, calcium, magnesium, potassium and vitamins like vitamin C, E, K and B group vitamins.
Fruits which are low In Glycemic index must be part of daily diet. e.g, kiwi, blueberries, orange, grapefruit, apple, pear, guava.
Green leafy and colourful vegetables(spinach, fenugreek, bok choy, amaranth leaves), bottle gourd, Broccoli, Beetroot, artichokes, Okra, Asparagus, eggplant, tomato, zucchini, bell peppers, etc to help ensure inclusion of different antioxidants in body. Antioxidants helps in distressing the body.
Fats: essential fatty acids help in nutrient transportation inside our body and are vital for hormone balance, fertility and managing body weight. Sources of healthy fatty acids are: nuts, seeds, fish oil, avocado.
Include lentils, pulses and beans, lean organic meat to provide protein in daily diet.
Foods to be avoided :
Sugary drinks
Fried foods
Processed meats (ex. sausages, hamburgers, and hot dogs)
Refined Carbohydrates (ex. white bread, pasta, and pastries)
Processed food (ex. cakes, candy, sweetened yogurt, ice creams with excess sugar)
Foods to be included :
Fatty fish (ex. tuna, sardines, mackerel, and salmon)
Broccoli and cauliflower
Legumes and lentils
Leafy greens (ex. spinach, kale, and artichokes)
Nuts & seeds
Dark chocolate in moderate quantities
Berries
Spices (ex. turmeric and cinnamon)
Why physical activity and regular exercise are very important for PCOD
Making positive lifestyle changes are key to managing PCOD.Regular exercise has incredible benefits that go way beyond weight loss for women with PCOD.Regular exercise can –
Boosts Insulin Sensitivity
Lowers Cholesterol
Increases Endorphins
Better Sleep
Lowers Your Risk for Heart Disease
Weight Loss
Regulates Hormones
Why It’s So Hard to Lose Weight With PCOS
Insulin Resistance Makes it Difficult to Lose Weight with PCOD
Low Thyroid Can Cause Weight Gain in Women with PCOD
Cravings and Binge Eating Attacks Make it Harder for Women with PCOD to Lose Weight
Elevated Stress Levels Lead to access Belly Fat and Obesity in Women with PCOD.
A Lack of Sleep Can Lead to Weight Gain in Women with PCOD.