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Polycystic ovary syndrome (PCOS), or polycystic ovary disorder, is a common endocrine disorder characterized by hormonal imbalance. This medical condition has affected millions of women of reproductive age worldwide. This condition is generally accompanied by delayed periods, increasing weight, acne, and unbearable menstrual pain. PCOS/PCOD cannot be cured permanently but can be managed by medications such as PCOS capsules, but medications alone cannot work properly without the right amount of nutrition. A right diet plan can help you balance out hormones to manage PCOS and PCOD effectively. In this blog, we will tell you about some of the foods that you can include in your diet to balance hormones.
Diet Plan For Balancing Hormones
Hormone imbalance is one of the major reasons for developing conditions like PCOS and PCOD. Although our medical science is still unable to find a permanent cure for this condition, here is a list of some food items that you should eat and avoid to balance hormones.
Food To Eat
Low Glycemic Index (GI) Foods
Low-glycemic index (GI) foods offer a lot of benefits for women dealing with PCOS. Whole grains, legumes, and vegetables are examples of low-GI foods, which have a slower impact on blood sugar levels compared to high-GI foods. This constant blood sugar response helps to manage insulin levels more effectively. It is important, as insulin resistance is a common issue in PCOS. By maintaining stable insulin levels, low-GI foods can reduce symptoms such as weight gain, irregular periods, and acne.
Example
- Whole Grains: Brown rice, quinoa, oats
- Non-Starchy Vegetables: Leafy greens, bell peppers, broccoli
- Legumes: Lentils, chickpeas, beans
- Nuts and Seeds: Almonds, chia seeds, flaxseeds
Lean proteins
Just like low-GI foods, lean proteins also play a crucial role in managing hormone balance, especially for those with PCOS or PCOD. It can help stabilize blood sugar levels and reduce insulin resistance, a common issue in PCOS. These proteins provide essential amino acids without excessive saturated fats, which can contribute to inflammation and hormonal imbalances. Lean proteins help regulate appetite and prevent overeating by supporting muscle mass and promoting a steady release of energy. It also supports the production and regulation of hormones, contributing to a more balanced endocrine system. Lean proteins can be a great addition to a balanced diet plan for women.
Example
- Lean Meats: Chicken breast
- Fish: Eat fish rich in omega-3 fatty acids.
- Plant-Based Proteins: Tofu, chia seeds, and lentils.
Healthy Fats
In our daily meals, we consume a lot of food that is rich in fat, but most of this fat is saturated fat, which is harmful to our health in many ways, including hormone imbalance, which is one of the biggest reasons that can lead to conditions like PCOS and PCOD. Include healthy fats in your diet in place of unhealthy fats. It plays a crucial role in hormone balance. These fats, found in sources like avocados, nuts, seeds, and olive oil, help regulate insulin levels. These fats contribute to more stable hormone levels by supporting healthy cell membranes and reducing inflammation, which can alleviate symptoms like irregular periods and acne.
Fibre Rich Food
A balanced diet plan for women is incomplete without fibre-rich food. Fibre-rich foods can help you balance your hormone imbalance to manage PCOS and PCOD by reducing insulin resistance and lowering androgen levels. It also supports regulating blood sugar levels and works to slow down the absorption of glucose. Fibre supports healthy digestion and helps in the elimination of excess hormones through regular bowel movements. Including a variety of fibre-rich foods in your diet can therefore be an effective move for managing PCOS and promoting overall hormonal health.
Example
- Fruits: Apples, pears, berries
- Vegetables: Carrots, Brussels sprouts, sweet potatoes
- Whole Grains: Millet, whole wheat, and corn.
Foods To Avoid
Certain foods should be avoided to balance out hormone levels and maintain PCOS/PCOD, such as refined carbohydrates like white bread and sugary snacks that can lead to high insulin levels and increase symptoms. Saturated fats and trans fats are another example of foods that are to be avoided. It is mostly found in fried foods and many processed items that can lead to inflammation and worsen hormonal imbalances. Similarly, reduce high-sugar foods and sugary beverages, which can disrupt insulin levels. Dairy products may also contribute to hormonal fluctuations for some women, so consider reducing your intake of dairy products. Excessive caffeine and alcohol can also impact hormone regulation; limit the intake of these as well.
Conclusion
Managing PCOS and PCOD is easy when you focus on a diet other than medications. Incorporating foods like low-glycemic-index foods, lean proteins, high-fibre foods, and healthy fats can help you balance hormone levels that support maintaining PCOS and PCOD effectively. You can also include ayurvedic medicines for PCOS in your daily diet for desirable results, as they are packed with natural ingredients and may provide no side effects.
Remember, dietary changes should be personalized based on individual health needs and preferences. Consulting with a healthcare provider can provide support to ensure that your diet plan is both effective and enjoyable.