Diet rules for people with PCOS (polycystic ovary syndrome)

PCOS orpolycystic ovary syndrome is a hormonal disorder experienced by women at productive age. The main symptom of this disorder is the appearance of cysts on the ovaries due to the production of too much androgen hormones.

The androgen hormone itself is a type of male reproductive hormone that is very limited in women and if too much is produced it will cause a hormonal imbalance.

What are the consequences if a woman has PCOS?

In PCOS, cysts on the ovaries are not directly dangerous, but cause women to experience reproductive health problems. The most common impacts are irregular menstrual cycles and difficulty conceiving.

Not only that, PCOS can also cause changes in appearance, because sufferers are more prone to obesity, acne, excess body hair growth (hirsutism), and baldness with a similar pattern to men.

PCOS that occurs for a long time will cause an uncontrolled hormonal imbalance, thereby increasing a woman's risk of developing heart disease, hypertension, and endometrial cancer.

PCOS cannot be cured, but it can be controlled

The condition for PCOS in women is often associated with higher insulin levels. As a result, sufferers should avoid foods high in carbohydrates because they can increase blood sugar and insulin levels, and cause insulin resistance.

Insulin resistance makes the patient's body produce more androgen hormones, and at the same time also causes difficulty in losing weight.

Until now, an effective treatment method for PCOS has not been found, but the hormonal imbalance caused by PCOS can be controlled by making diet and lifestyle changes. This can reduce the severity of your symptoms, and lower your risk of long-term health problems.

What kind of diet can control PCOS in women?

Here are some dietary tips that can be done to relieve PCOS symptoms:

1. Reducing carbohydrate intake

Obesity is a common symptom in women who have PCOS. Reducing carbohydrate intake is the best way to treat these symptoms.

In addition, intake of protein and healthy fats can lower blood sugar levels, so that blood insulin levels remain stable. Foods that are high in protein are also useful in suppressing the secretion of the hormone ghrelin which triggers hunger. The effect is, you will be full faster when you eat.

2. Eat foods with a low glycemic index

Low glycemic index foods are those that don't raise blood sugar levels quickly, which can also lead to insulin resistance. The main food sources with a low glycemic index include vegetables and fruit, whole grains, protein and healthy fats.

3. Increase the portion of breakfast

A regular diet is needed to maintain the body's hormonal balance. The results of a small-scale study that included 60 women, showed that there was a decrease in insulin resistance and excess testosterone secretion in women with regular diets and larger portions of breakfast than at other times.

The results of the study also showed that ovulation tends to be easier in women with larger portions of breakfast.

4. Increase your intake of vitamin D

Some of the symptoms caused by PCOS such as obesity, insulin resistance, and disorders of the ovulation process can also be related to vitamin D deficiency. So by getting enough vitamin D from diet and sun exposure, you can alleviate these symptoms.

In addition to the benefits of vitamin D in helping to overcome obesity, further research is still needed regarding the benefits of vitamin D in overcoming insulin resistance and the ovulation process in PCOS women.

5. Avoid refined carbohydrate foods

Refined carbohydrates in general can trigger an inflammatory process that leads to insulin resistance. You need to stop or reduce the amount of intake in large quantities, to control the symptoms of PCOS.

Refined carbohydrates that should be reduced are foods made with white flour, such as flour-based pasta and noodles. However, consumption of pasta made from whole grains is the right alternative.

In addition, the intake of liquid sugar with various names such as sucrose, corn fructose syrup and dextrose in various packaged drinks should also be reduced.