Polycystic ovary syndrome (PCOS) is one of the most common disorders in women and is the main cause of female subfertility, menstrual dysfunction and infertility. PCOS presents with acne, excess hair growth and ovarian cyst.
Women with PCOS tend to have excessive amounts of androgens (male hormones) and insulin resistance. Symptoms vary among affected women. The diagnosis includes polycystic ovaries, irregular periods (oligo / amenorah) and hyperandrogenism (elevated testosterone that often manifests as hirsutism or acne).
PCOS has been classified as a genetic disorder, although many women develop PCOS due to factors related to lifestyle, from childhood or adolescence, to consuming refined sugar in the diet, the oral contraceptive pill, mineral deficiencies and stress.
Symptoms of PCOS
Polycystic ovaries Weight gain (mainly abdomen and thighs) Irregular or absent periods Facial hair Imbalance of blood sugar Acne Fertility disorders Miscarriages Acanthosis nigricans (skin tags) Alopecia (baldness)
Excess insulin creates a higher testosterone
The high amounts of circulating insulin levels (resulting from a long-term refined carbohydrate diet) stimulate the production of androgens in the ovaries. Those with high insulin levels combined with high LH, lead to an excess of testosterone production in the ovaries, preventing ovulation. High testosterone results in acne and excess facial hair.
Changes in lifestyle for a healthy life with SOP
As PCOS has a great relationship with insulin levels, it is very important to take a diet to support blood sugar levels and hormonal health. Eat smaller meals more often that do not increase blood sugar levels, are rich in protein and healthy fats. The low glycemic index (GI) and high-fiber foods help the stability of blood sugar. The elimination of refined carbohydrates is also a key factor in a PCOS diet.
This includes a source of lean protein at each meal. This can be as simple as adding nuts to your oatmeal, a tablespoon of rice protein in your fruit smoothie, seeds in your muesli, nut butters or even just eggs.
Make sure that if you are a vegetarian you really look at your food and see where your protein is at each meal. Nuts, seeds, legumes, eggs, tofu without GMOs, millet and quinoa are sources of protein.
The exchange does not stop
White rice to brown rice or even quinoa or millet (complete proteins)
Integral bread to Ezequiel / Rye / Spelled breads
Corn flakes with oats and almonds
Cow milk with almond milk
Milk chocolate with dark chocolate.
Sweets for nuts and nuts.
PCOS vegan meal plan
Lemon or lime in warm water when getting up
Breakfast: Fruit followed by oats with almond milk and 2-3 tablespoons of ground nuts, sweetening with dried fruits (goji, dates and figs) and cinnamon, or spelled bread with refried beans and avocado
Snack: Fruit smoothie with almond milk, rice protein or hemp protein, cinnamon and chlorella
Lunch: Arugula salad with quinoa, sesame seeds and baked pumpkin and organic beet or tempeh with steamed vegetables and sweet potato sprinkled with coconut or olive oil.
Snack: raw nuts, seeds and dried fruits mixed with coconut oil and raw cocoa to make the happiness balls or the mouse from the chia seeds, or a small handful of nuts
Dinner: Dahl patties and brown rice or vegetables made from beans or brown rice and lentil curry with lots of green leafy vegetables.
PCOS is a condition that requires changes in diet and lifestyle and, occasionally, supplements, acupuncture or herbal medicine. However, PCOS is shown very effectively in clinical practice and in research that relies on diet, lifestyle and natural medicine.
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