FOODS TO INCLUDE:
GREEN LEAFY VEGETABLES:
Green, leafy vegetables have the most nutrients per calorie than any
other food. They are rich in iron, calcium, potassium, and magnesium, as well
as vitamins K, C, E, and many of the B vitamins.
Vitamin B in particular plays a vital role in managing PCOS symptoms..
Here are just some of the things that Vitamin B is responsible for: sugar and
fat metabolism, thyroid function and hormone balance, amongst others. It plays
a vital role in the management of PCOS.
FRUIT:
Fruit is a rich source of fibre, vitamins, minerals and phytonutrients
and should be enjoyed as part of a PCOS diet. Many women with PCOS are
reluctant to eat fruit or avoid fruit as it can cause a spike in blood sugar
levels and therefore insulin.
However, fruit still plays an important role in providing the nutrients
we need to combat PCOS. So, try to eat fruit that has a lower GI and have a
handful of seeds or nuts with your fruit as protein helps to regulate the sugar
spike resulting from fruit.
ORGANIC, PASTURE-FED MEAT
This may be expensive but it is important that you eat good quality, lean
meat if you do eat meat. Grass-fed meat tends to be leaner and contain less
hormones than standard meat. Grass-fed is also important because livestock is
often fed grain and feed that has been genetically modified or contains
pesticides which are unhelpful for hormone balance and PCOS.
HEALTHY FATS:
Not
all fat is bad and healthy fats are essential for your PCOS diet.
Essential
fatty acids are really important for maintaining the cell wall, which allows
nutrients in, and toxins out. They are also vital for hormone balance, weight
management and fertility.
These
healthy fats are found in nuts and seeds, oily fish, avocado and olive oil so
be sure to incorporate those into your diet.
SUPPLEMENTS:
Following
the diet described above will give you a good chance to get all of the vitamins
and minerals you need but many women with PCOS are still lacking in some
nutrients.
So,
make sure that you take a good multivitamin and mineral supplement. It should
contain the following Vitamins and minerals: Vitamin A, D, E, C, B1, B2, B3,
B6, B12, folic acid, magnesium, iron, zinc, chromium, selenium and manganese.
This
should provide you with a good supplemental basis. Many women with PCOS also
take a Vitamin B complex, chromium and Essential Fatty Acids.
LIFESTYLE CHANGES:
lifestyle
changes that will help to overcome PCOS and its symptoms.
- Exercise regularly
- Manage stress levels
- Share the burden and get good support
from your family and friends.
- Look after yourself and pamper
yourself. We need to reclaim our womanhood and femininity so a little bit
of TLC is definitely in order.
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