PCOS (Polycystic Ovary Syndrome) is a common problem nowadays. Thanks to the sedentary lifestyle and poor dietary habits. If you think PCOS can cause weight gain, then you feel right. Genetics has a role, but your lifestyle impacts your hormone level significantly.
Small cysts start forming in ovaries, which occurs when your body does not regulate your hormones adequately. The primary hormone causing PCOS is insulin. Insulin plays an essential role in the body. They convert glucose into energy, but when you eat junk food or added sugar, your pancreas has to work hard to produce enough glucose leading to type 2 diabetes.
Know the strong relationship between weight and PCOS.
PCOS and weight go hand in hand. PCOS is a metabolic disorder that leads to weight gain, and in turn, if you gain weight, you get more prone to PCOS. Excess weight stops the natural production of eggs from the ovaries.
PCOS is linked to insulin resistance. The more the body develops resistance, the more challenging it gets to lose weight. It is marked by impaired glucose tolerance, and the body starts producing more insulin than the body needs.
If not taken care of, the high insulin level leads to an elevation in blood sugar levels. That, indeed, is responsible for many other illnesses in the body. Another essential fact about PCOS and diabetes is that insulin is the appetite-stimulating hormone that regulates the hunger hormones – ghrelin and leptin.
How can you manage the weight in PCOS?
No doubt, PCOS causes weight gain, but if you want to make the condition reversible, you must change your lifestyle. With the proper diet and lifestyle, dealing with the condition is very much possible.
Eating Right
PCOS is a condition where you may binge eat without even realizing it. The first step involves eating in a controlled way and in small portions. It is not only essential to check what you are eating, but you need to know how much you are eating and what your calorie requirement should be daily.
Low Glycemic-Index Food
Low glycemic-index foods are those that contain minimal carbohydrates. Carbohydrates dissolve and quickly enter the bloodstream. Different foods affect blood sugar levels differently.
Having a diet low in carbohydrates helps in maintaining blood sugar levels. Some examples are beans, nuts, fruits, vegetables, and low-fat dairy products.
A diet high in protein
The protein diet has a role to play in PCOS. It keeps you full for a longer time and keeps the craving for junk food at bay. When you eat a protein-rich diet, you tend to lose more weight as you end up eating less.
You can include nuts, beans, eggs, and dairy products in your diet to aid weight loss.
Say no to added sugar.
Refined sugar – the biggest culprit and enemy to your health. Say no to refined sugar. Instead, inculcate natural sweeteners like honey and jaggery in your diet. Sugar not only leads to weight gain, but it also exaggerates the insulin level.
Sugar contains zero nutritional value, and there is no fixed sugar consumption recommendation daily. High sugar levels not only raise the glucose level in the body but also lead to heart problems.
Mediterranean Diet
The Mediterranean is a complete diet that comprises foods from different categories. Taking the Mediterranean diet helps in weight management and can help you to cope with nutritional deficiencies.
It includes foods like fruits of different categories, whole grains, fatty fish, vegetables, and Omega-3 fatty acids.
Exercise regularly
Lifestyle changes for PCOS are necessary. A sedentary lifestyle is one of the most significant factors that lead to anovulation. Exercising for 30 to 40 minutes five days a week can produce positive results.
Mild to moderate exercise helps to burn extra calories, and it also manages blood sugar levels and testosterone levels.
Conclusion
One out of five females faces hormonal problems, of which PCOS is one. PCOS and weight are interconnected, but not all females who are obese face the problem. At the same time, the condition also causes problems in girls who have perfect body mass index.
Irregular menstrual cycle, excess hirsutism, and acne are the primary symptoms of PCOS. But with a healthy diet and regular workout, you can manage the problem, and the best way is to consult the gynecologist, who can help you with more precise treatment plans.
