Polycystic Ovary Syndrome (PCOS) is a lifestyle disorder symbolized by hormonal imbalances. Hormonal imbalances lead to enlarged ovaries with small cyst formations. The physical symptoms include irregular periods, weight gain, hair fall and excessive body hair.
Dr. Ramandeep is the best gynae doctor in Chandigarh who has been treating PCOS patients since many years. She preaches healthy and good lifestyles practices to alleviate PCOS symptoms. One such symptom that needs keen focus is weight gain. Management of weight plays a very crucial role in managing Polycystic Ovary Syndrome (PCOS). Maintaining appropriate weight improves PCOS symptoms and improves health in general.
The factors that contribute to weight management are listed below:
1. Balanced Diet:
Maintaining a balanced and nutritious diet can do wonders in weight control. Fruits, green vegetables, proteins, whole grains and good fats should be consumed. The processed foods should be avoided at all costs. Sugary items, excessive salt and alcohol should also be limited for a healthy weight management.
2. Controlled Portions:
Overeating is a very unhealthy practice which leads to weight gain. Controlled portions of food should be consumed with adequate number of proteins, carbs and fiber. Excessive calories should be controlled. Smaller plated with divisions and bowls should be used to be mindful of how much we eat.
3. Low Glycemic Index (GI):
We need to include food with low GI in our diet. Such foods impact the blood glucose levels in a controlled manner and prevent sugar spikes and crashes. It helps in regulating blood sugar levels. Fruits, grains, lentils etc. have low GI and should be consumed for stable energy in body.
4. Physical Activity:
Regular exercise for crucial in maintaining adequate weight and prevent weight gain. Exercise also promotes regular blood flow in body, removal of toxins from body and good cardiovascular health. Running, walking, cycling, swimming, weight training, yoga all contribute to physical activity and boost metabolism.
5. Stress Management:
Stress escalates PCOS symptoms and eventually lead to weight gain. Stress management techniques like yoga, deep breathing, meditation or leisure activities are vital.
6. Adequate Sleep:
Deep uninterrupted sleep of 8 hours is highly recommended by doctors to maintain health. Adequate sleep keeps hormones in check and stable hormones mean stability in
7. Professional support:
Dieticians and certified nutritionists who specialize in PCOS can provide ample support in creating a personalized diet, exercise and health plan to support you in managing PCOS. You can get tailor fit plans as per your health condition.
The intake of certain PCOS specific supplements can improve the symptoms. They also help in weight management. Myo-inositol (a supplement for PCOS related weight loss), Inositol (an insulin sensitivity supporting sugar), Carnitine (an amino acid for weight loss) are handy in the journey to weight control in PCOS.
According to Dr. Ramandeep, the above factors have humongous impact on PCOS health, overall health and well-being of a person. Prior to making these changes, a visit to your gynae to create a personalized plan for you as per your requirements can be beneficial in your PCOS management journey.