Good Lifestyle

With polycystic ovary syndrome or PCO, as it is commonly known, the diet is a key element of a treatment plan. When you follow a PCOS diet, try to integrate more of these food groups recommended by experts while avoiding others to improve SOPK symptoms and maintain or reach healthy weight.

What is the pcos?

The PCO is a condition in which women have an imbalance of breeding hormones; Often, ovaries produce an excess of male hormone, testosterone and lack of female hormone, estrogen. The body does not go through regular ovulation accordingly, so that eggs that are not properly released each month swell and grapping around the ovaries, forming cysts.

Because the estrogen receptors of the body do not work properly, all its metabolic system can be thrown, which can affect anything of the way it treats insulin to the good bacterium in the intestinal microbioma, explains Felice Gersh , MD, author ofPCOS SOS: The lifeline buoy of a gynecologist to naturally restore your rhythms, hormones and happiness.

The condition officially affects 10% of US women (and often their fertility), according to theUS Department of Health and Human ServicesBut doctors suspect that this looks more than 25% as many cases are not diagnosed or dismissed.

Symptoms of PCO

To be officially diagnosed as a PCO, women will probably have at least two of the following three symptoms, according to Dr. Gersh: high levels of androgen or male hormone, testosterone (which often leads to the symptoms of the Brand of excess hair, or hirsutism and cystic acne), irregular or painful menstrual cycles, or lowercase cysts, which often only occur by ultrasound. Ironically, having real ovarian cysts is not always a key symptom of the disease.

In addition, 80% of PCO patients tend to be overweight and haveExcess belly fatExplains Dr. Gersh-this weight loss resistance stems from the hormonal imbalance of patients, resulting in difficulty treating insulin. Because of their weight, Patients at SOPC often have higher sleep apnea rates, joint pain and infertility.

Traditional treatment options

Hormonal birth control is one of the most common treatment options, aimed at regulating the hormonal imbalance at the root of the PCO. Other prescription drugs, such as metformin, which can help the body process with insulin and lose weight, or spironolactone, which can reduce the excess of hair growth due to testosterone are also often used to treat PCOs.

However, all nutritional and medical experts seem convinced that healthy lifestyle changes; More specifically, the improvement of the diet and the exercise can have a significant impact on the treatment path in a positive way.

How changes to your diet and lifestyle can help PCO

Maintaining a balanced diet and therefore a healthy weight can be essential in the management of SOPO symptoms, improving the way the body treats glucose and potentially improving fertility, according to experts. In addition, PCO patients often haveChronic inflammation with low yearMr. Gersh explains, and much of this inflammation exists in the intestinal lining. Eating better, in general, can help your intestine problems and other uncomfortable manifestations of the PCOs heal from the inside. Here are some food groups that you should increase and limit, respectively, to manage the symptoms of the PCO and maintain or reach a healthy weight.

Foods you should eat on a PCOS diet

The following healthy foods can reduce inflammation, maintain blood sugar levels in verification and help you maintain a healthy weight to mitigate the side effects of intestinal problems and other uncomfortable manifestations of SOPO.

"AHigh fiber dietoffers many benefits for women with PCOs, such as lower insulin levels and antioxidants that are fighting to reduce inflammation and better intestinal bacteria, "says Angela Grassi, Ms., R & D, LDN, founder ofThe PCOS Nutrition Center. (Many high fiber foods containprebiotics, which nourishes probiotics and help feed your gut microbiome.)

Examples ofHigh fiber foods For a PCOS system including:

• Seeds (Chia, Lin, Sunflower Seeds)
• Legumes (black beans, lentils, chickpeas)
• Bays (raspberries, blackberries, blueberries)
• Whole grains (Bulgar, quinoa, brown rice, whole oats)

Eat more lean protein (as opposed to higher meat in saturated fat, such as red meat and hardened meats) can help weight loss, as well askeep you greater longer. "With regard to protein sources, I recommend including 2 to 3 portions of fish per week (avoiding large amounts of mercury fish), chicken (grilled or baked), andSources of plant-based proteins, "James Nodler, MD, site director toCCRM Houston.

Examples of foods rich in lean protein for a PCO computer scheme include:

• Fish (salmon, shrimp, tuna, cod)
• Lean hen (skinless chicken and turkey)
• Sources of vegetable protein (beans, peas, tofu, tempeh)

"Because women with PCO have low quality inflammation, high inflammatory signals can increase insulin, contributing to the deterioration of SOPO symptoms," says Grassi. "The bestALAMMATION - FUTE FUTUTIVE FILLING OF ANTIOXIDANTS Include fruits, vegetables, whole grains and unsaturated greases. "

Examples of antioxidant-rich foods for a PCO computer scheme include:

• Fruits (strawberries, blueberries, raspberries)
• Vegetables (spinach, artichokes, cabbage)
• Whole grains (whole oats, whole wheat, quinoa, brown rice)
• Unsaturated fats (nuts like pecans, walnut butters, olive oil, lawyer)

Recent research published in the magazineNutrients Suggests that soy isoflavones can increase the chances of getting pregnant. "Every biological soy has been shown toimprove fertility In the women of the Sopo, "Dr. Gersh echoes", but it must be produced organically and unprocessed, "she adds.

Examples of foods containing at all bio soy for a PCO computer scheme include:

• Miso
• Edamame
• Tempeh

"I tend to recommend theMediterranean diet to my patients, many of whom are predisposed to heart disease and preciation due to difficulty transforming insulin, "says Amy Plano, R & D, founder ofThe dietitian of PCOS Blog. "This diet focuses on lean protein, high quality fats and complex carbohydrates rather than simple carbohydrates," she adds, all positive for the prevention of heart disease and diabetes.

Examples of dietary foods in the Mediterranean for a PCOS system include:

• All fruits and vegetables
• Seafood (shrimp, salmon, tuna, sea bass)
• Whole grains (brown rice, quinoa, couscous)
• Healthy Fats (olive oil, plain, unsalted nut, lawyer)

The dash diet, originally designed to control arterial hypertension, can also be beneficial for PCO patients in the management of lower insulin levels. It focuses mainly on healthy carbohydrates, such as fruits, vegetables and whole grains. "Due to the presence of fibers, whole grains minimize spikes in blood glucose and insulin levels. Individuals that are insulin-sensitive are able to better manage their weight and experiment with a reduced risk of Diabetes, heart disease and stroke, "plano said. "In addition, lower insulin levels are also compatible with menstrual regularity," she adds.

Examples of Dash's dietary foods for a PCO system include:

• All fruits and vegetables
• Whole grains (brown rice, quinoa, whole wheat)
• Poultry and fish (chicken, turkey, salmon)
• Legumes (peanuts, chickpeas, peas)
• Nuts and seeds (walnuts, flax linen, sunflower seeds)

Food to avoid on a PCOS diet

When you eat to mitigate the symptoms of PCO, you will want to avoid the following foods that can purse blood glucose, increase inflammation and cause weight gain.

Women with PCO generally do not treat carbohydrates properly (because of their high levels of insulin, in most cases), Dr. Nodler explains, that's why refined carbohydrates are on the list of foods to avoid with PCOs. "Limiting carbohydrates, especiallyrefined and nutritious carbohydrates, can lead to weight loss, which in turn decreases the levels of androgens responsible foracne, growth of abnormal hair and anovulation, or an irregular menstrual cycle, "he says.

Examples of carbohydrates to avoid on a PCO computer scheme include:

• White bread
• Pizza dough
• Regular pasta
• White rice

Although you can think that the juice andsmoothies Are healthy, some previously bottled options can contain nearly 30 grams of sugar and picking your blood glucose, a problem if you have high insulin levels to start. "It is best to stay away from concentrated candies and sugars, such as fruit juice, choose natural sugars like fruits," says Plano. "These are high quality carbohydrates and are therefore higher in fiber."

Examples of sweet drinks to avoid on a PCO system include:

• A soda
• Fruit juice
• Smoothies in bottles
• Cold-juice

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In addition to sweet drinks, sweet foods are not much better for the PCO diet. "Really all processed foods, a lot containing harmful chemicals, not only are poor for weight loss, but can also destroy the gut microbiome. Instead of packaged foods, choose the farm at table, whole foods" , suggests Dr. Gersh.

Examples of food processed to limit on a PCO system include:

• Cakes, sweets, cookies and other candies
• Cereals
• Yogurts with added sugar
• Ice cream with sugar or excess sugar substitutes added

Saturated fats, found in foods like too transformed meats, are not beneficial for weight loss or healthy balanced diet. In addition, these high fat foods can also be problematic for PSOPC patients. It is much better to focus on healthy fats, as in the Mediterranean diet (and you can have as many whole grains on the lawyer as you like). "Women with PCO should avoid saturated and trans greases that can be pro-inflammatory, especially in the intestine," said Dr. Nodler.

Examples of fats to avoid on a PCO diet include:

• Saturated greases (red meats and transformed like fast food burgers)
• Trans greases (donuts, fries, jelly pizza)

According to the search published in theInternational Journal of Preventive MedicineThe reduction in dairy intake could potentially help some women with weight losing weight and help some of their hormonal SOPC symptoms. Some patients (perhaps if they have intestinal problems related to dairy intolerance) can benefit from the reduction of dairy production or even a vegan diet. But other patients, Plano explains, if they have no sensitivity or intolerance to dairy products, have no reason to eliminate it from their diet - especially if they need calcium and vitamin D . Plano suggests glue to healthy options like natureGreek yogurt As opposed to sweet options like a yogurt with candy counter.

Examples of dairy products to limit on a PCO system include:

• Artificial cheeses or highly treated
• Yogurts with added sugar
• Ice creams with sugar alcohols or tons of added sugar

"Women with PCO have high rates of foie gras, which is diagnosed only at an ultrasound. In addition,alcohol is a direct toxin at the microbiome of the liver and the gut, "says Dr. Gersh. AEuropean newspaper of endocrinologyThe study states that lifestyle changes, maintaining a balanced diet, is the best way to handle the foie gras in connection with the SOPC. A glass of red wine with dinner will not be harmful at all, but it is better to limit excess alcohol and in particular sweet and inflammatory mixed drinks.

Examples of alcohol to avoid on a PCO system include:

• Cocktails based on sweet mixers such as juice or bottled mixers
• Canned cocktails