Poly-cystic Ovarian Syndrome or PCOS is one of the most common endocrine disorders in present scenario, where body’s hormonal levels go haywire. PCOS can become obvious in the form of various symptoms like unwanted changes in the way you look and if lead un- treated, it can lead to other health problems, such as diabetes and heart disease.
How to Prevent Weight Gain?
Once the diagnosis of PCOS is confirmed you need to change your lifestyle pattern to shed weight & gain control over your weight. Weight loss can help improve ovarian function and reverses some of the associated hormonal abnormalities.
To lose weight you need to alter your diet and follow a regular exercise routine, stop smoking and improve psychosocial attitudes. Llifestyle modification should be the first line of treatment to be put into practice for 6 months. If there is the return of periods, pregnancy etc, no further medical treatment is required. If disorder persists after 6 months, medical treatment may be offered.
1. Diet:
A moderate protein, high carbohydrate low fat diet (15:55:30) is advisable or a moderate protein, moderate carbohydrate and low-fat diet (30:40:30) with a restricted calorie. The type of carbohydrate need to be lower in glycemic index (The glycemic index (GI) , a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar levels after eating)to help prevent obesity. For weight loss, establish an energy deficit of 500 to 1000 kcal/day. Eat more of tomatoes, kale, spinach, almonds and walnuts, olive oil, fruits (no fruit juices, which are often filled with added sugar and don’t have the fiber of fresh, whole fruits), fatty fish high in omega-3 fatty acids such as salmon and sardines, and whole grains.
2. Exercise:
Idle to reduce insulin resistance, especially when coupled with a limited intake of unhealthy carbohydrates – at least 150 minutes per week of exercise is ideal. Idle is Moderate exercise (≥ 30 min/day).
3. Stay away from quick fixes:
Choosing short term fixes like crash diets to lose weight is not good especially if you have PCOS. Your reproductive system is anyway weak now and such weight loss fixes can worsen your condition. Weight loss during PCOS can be slow, but it does not mean it will not happen.
4. Stress Management:
Yoga & meditation can help in stress management for again it is another cause for hormonal imbalance. There are different asanas like Sun salutation, boat pose, half spinal twist, forward bending, inclined plane, thunderbolt, lotus, shoulder stand, plough, wind relieving, abdominal crunch, twist, locust, bow, reverse boat, plank, triangle, twisted side-angle pose, squat, and chair pose.
5. Stop Smoking and Alcohol Consumption:
A recent research indicates women who smoke and are obese during pregnancy are more likely to have daughters who develop polycystic ovary syndrome (PCOS) later in life. Smoking can greatly impact their health in a negative way. For this reason, if you’re a smoker, quit smoking as soon as possible. Not only is Smoking damaging in general, it can increase the blood clots for PCOS. Similarly, drinking alcohol can mean the difference between great results … and zero results especially if you are trying to lose weight.
Incorporating these lifestyle changes can help you lose weight & manage PCOS.
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