If you have polycystic ovary syndrome (PCOS), you are not alone. The story of every woman suffering from PCOS is the same. In this syndrome, the outer edge of your ovary becomes injured, causing the ovary to enlarge. However, the exact cause of this problem has not yet been revealed.
Unhealthy lifestyle, irregular periods, high insulin, genetics and high levels of androgens (male hormones) can cause this problem. How difficult it is to deal with it, only a woman who suffers from PCOS can tell. But if you are worried about general questions about PCOS treatment, then let us know about it.
First, learn about some of the common symptoms seen in PCOS
Irregular periods (heavy bleeding, shorter-than-normal periods, very light bleeding, and irregular periods)
acne
obesity
oily skin
Hair growth on the body (especially on the skin)
have problems with pregnancy
Scalp problems and hair loss
high cholesterol level
risk of type 2 diabetes
depression
Health Shots collaborates with Dr. Pratima Tamke, Consultant Obstetrician and Gynecologist at Kharghar Maternity Hospital, Mumbai on ways to manage PCOS at home. He has suggested 7 ways as a way to solve this, so let’s find out what those 7 ways are.
Learn 7 ways to control PCOS (polycystic ovary syndrome) here.
1. Eat a full meal
Women suffering from PCOS should be especially aware of their diet to keep this problem under control. “All foods are artificially sugar-free and preservative-free,” says Dr. Temke.
In this case, you can include whole foods in your diet, such as fruits, vegetables, whole grains, legumes, beans, nuts and seeds. These will help you maintain insulin resistance and manage PCOS.
2. Have minimal carbs
Refined carbohydrates such as sugar, white bread, white rice, etc. can affect blood sugar and insulin levels. High insulin can cause many problems for women with PCOS. In such a situation, eat minimal carbohydrates and eat foods rich in protein and fiber.
3. Sun exposure
Women with PCOS are usually deficient in vitamin D, which can lead to insulin resistance and weight gain. Getting more sunlight and eating foods rich in vitamin D can improve your fertility.
At the same time, it also reduces the chances of developing type 2 diabetes, heart disease and stroke. You can also keep your weight in balance.
4. Eat anti-inflammatory foods
PCOS is an inflammatory condition. Eating anti-inflammatory foods can help control PCOS symptoms, such as acne problems and weight gain. Foods rich in anti-inflammatory properties such as tomatoes, leafy vegetables and greens, fatty fish such as mackerel and tuna, tree nuts and olive oil should be included in your diet.
At the same time, it’s important to avoid processed foods and sugary drinks because they promote inflammation.
5. Take part in physical activities
Along with a healthy diet, it’s also important to stay physically fit to manage PCOS. Dr. Temke says, “Exercising for at least 150 minutes each week will help manage stress and maintain a balanced weight. While obesity can lead to PCOS. Exercise also burns calories and keeps insulin levels under control.” it is possible
6. Do not accept too much stress
Stress is one of the main causes of irregular periods. Due to the stress of work and the chaos of your personal life, your mental stress can occur, which can lead to irregular periods.
Sometimes your stress is also the cause of PCOS. So, to reduce your stress level, follow a proper diet, exercise regularly and most importantly do yoga and breathing exercises.
7. Add cinnamon to your diet
It enhances the function of insulin receptors, which can be very beneficial for women with PCOS. At the same time, according to various studies, cinnamon is considered effective for managing irregular periods. Try to include it in tea and take only the amount recommended by the specialist.
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