Nutrition : Dos and Don’ts for PCOS and Infertility
Changing eating habits and getting more exercise helps to manage PCOS
Polycystic Ovarian Syndrome – Five to 10 percent of young women have this hormonal disorder. Women with PCOS often have insulin resistance resulting in too much insulin in the blood. Excess insulin has been related to an increase in production of androgen, a male hormone made in fat cells, ovaries and adrenal glands. The result being a combination of the following symptoms!
- Irregular menstrual periods
- Hair growth on the face, chest, stomach, back, thumbs or toes
- Acne, oily skin and dandruff
- Weight gain
- Weakness or excess hunger
- Hair loss
- Infertility because of lack of ovulation
- Depression due to appearance and/or infertility…
Diet for PCOS
Changing eating habits and getting more exercise helps to manage PCOS.
By just losing 5-10 percent of weight you can get normal menstrual cycles, regulate blood sugar, and increase chances of conceiving a baby.
HOW TO DO IT ?
Eat more whole-grain foods, fruits, vegetables, lean meats and low-fat or fat-free milk, cheese or yogurt. If you are up for it, quit drinking milk all together and switch to UN-sweetened almond milk or coconut milk.
These foods help lower your blood sugar, improve your body’s use of insulin and normalize hormone levels.
Important diet tips for PCOS and Infertility:
- Don’t skip meals. Eat three major meals with snacks in between.
- Change the composition of each meal by including fruit and vegetable
- A protein source in every meal is a must. Protein sources include egg whites, lean meat, fish, nuts, whole grains, low fat cheese and whey protein. This is where you will get your essential fats. Believe it or not your body NEEDS fat.
- Get regular physical activity , it will alleviate many symptoms of PCOS and improves lean mass in the body.
- Take a prenatal or multi vitamin.
- Avoid excessive amounts of Caffeine.
- Avoid Soy!! It mimics estrogen and the goal is to regulate hormones, not jack them up.
Regulating your hormones naturally and correcting infertility is no easy battle. Click here to hear my own journey with PCOS and how I reversed it.