A lot of individuals with PCOS or Polycystic Ovarian Syndrome commonly exhibit insulin resistance. PCOS is a condition which affects the ovaries and ovulation in a female body. However, long with that it affects the endocrine system and is closely linked to insulin resistance. High insulin is both a symptom and underlying driver of PCOS. It causes multiple cysts in the ovaries due to overproduction of hormones known as androgens. PCOS poses unique challenges to the body and it is very important to change your diet as soon as you are diagnosed with PCOS and insulin resistance.
Diet And Its Effect On PCOS
Insulin is a hormone produced in the pancreas. This hormone along with another hormone called glucagon regulates the circulating levels of sugar in your blood. Insulin keeps a check on the blood sugar levels. It helps the utilization of sugar to form energy. When your body resists insulin your blood sugar levels can increase and can affect your PCOS. Your diet plays a significant role in fighting PCOS. If you cut down on junk food and start eating healthy, it will show a significantly positive effect on your health. High fibre vegetables such as broccoli, cauliflower, brussels sprouts; green vegetables; beans and lentils; almonds are very good for PCOS. Food which reduces inflammation include tomatoes, spinach, olive oil, fruits like strawberries and blueberries, fatty fishes which have high quantities of omega-3 fatty acids like salmon and sardines.
Things Not To Include In A PCOS Insulin Resistance Diet
A few things which are a strict no in the PCOS insulin resistance diet are food high in refined carbohydrates like bread and muffins, any kind of sugary snacks and drinks, inflammatory foods which includes processed food. Refined carbohydrates cause inflammation and exacerbate insulin resistance. Sugary desserts and anything made with white flour is extremely harmful for the PCOS condition. Pasta and noodles are mostly made out of semolina, wheat flour, durum flour and these are high in carbohydrates and low in fibre. High sugar food can be identified from reading the label of the food item. Sucrose, high fructose corn syrup, and dextrose are few of the alternative names for sugar used in processed food. Any food items with these in the ingredients list should be avoided in PCOS condition. Sugar is also lurked into drinks and fruit juices. Hence it is better to cut down on beverages and fruit juices. Make sure you do not include these in your PCOS insulin resistance diet.
Lifestyle Changes To Consider During PCOS
When you are proactive in making some healthy lifestyle changes, it helps you fight your PCOS better. These include regular exercising and daily physical movements. This is also helpful in treating insulin resistance especially when coupled with limited intake of unhealthy carbohydrates. Regular physical activity, low sugar diet, cutting down of ant kind of junk food and low-inflammation diet has been proved to help in weight reduction during PCOS which can be really helpful for insulin resistance. Stress is another important factor which acts as both a causative reason and effect of PCOS. Stress reduction techniques which will help you calm your mind and let you establish a connection with your body can be really effective in treating PCOS. Yoga and meditation are some extremely effective ways to reduce stress.