PCOS Diet & Exercise: How To Avoid Polycystic Ovarian Syndrome
Polycystic ovarian syndrome (PCOS) is caused by hormonal imbalances in your body. PCOS symptoms include things like ovarian cysts, weight gain and irregular menstrual cycles. Luckily, there are things you can do to decrease your risk of getting PCOS, these same things are included as part of PCOS treatment options if you have already been diagnosed.
In order to avoid polycystic ovarian syndrome you have to know what causes it in the first place. As we discussed in a previous post, one of the leading causes of PCOS is high blood sugar, which can be sparked by an unhealthy gut, chronic inflammation, as well as diet and lifestyle. In order to decrease your risks for developing PCOS you need to try and fend off these culprits. But how do you do that? Simple…
Eat A Healthy PCOS Diet & Get Plenty Of Exercises
Your focus should be on eating a low glycemic, high fiber and anti-inflammatory diet. Oh, and don’t forget the importance of exercising too!
PCOS Diet: Low Glycemic
Glycemic levels measure the impact carbohydrates have on your blood sugar after being consumed. Foods that are high in carbohydrates increase blood sugar. It’s important to eat foods with low carbohydrate levels so that your insulin levels remain lower and there’s less risk of negatively impacting ovarian hormonal levels.
The worst foods are processed foods and foods that are high in sugar, like juices, cereals, sodas and cookies. Fruits, vegetables, beans, whole grains and high-fiber foods may include carbohydrates too, but they have a much lower rank and do not carry the same risk factors.
Cutting all carbs from your diet may sound like the best idea but it’s actually not. This can backfire and create additional hormonal issues. Plus, by eliminating carbs you’ll be more tempted to go on all-out carb binge, which is bad for blood sugar and inflammation. Find a happy medium by tracking and limiting your carbohydrate intake.
PCOS Diet: Anti-Inflammatory Foods
Chronic inflammation can also cause high blood sugar, hence why anti-inflammatory foods are key to a healthy PCOS diet. So what constitutes inflammatory foods versus anti-inflammatory food? Inflammatory foods include things like processed sugars, refined carbohydrates and omega-6 fats (ex: processed vegetable oils). On the other hand, anti-inflammatory foods include things like omega-3 fats (fish, certain nuts and seeds) and antioxidant-packed foods (brightly colored spices, veggies and fruits).
PCOS Diet: High Fiber
Fiber assists digestion in numerous ways, it keeps you regular and helps you feel fuller longer reducing food cravings. Fiber digests slowly in your body, which means your blood sugars go through less intense highs and lows. Fiber can also help bind excess estrogen.
Exercise For PCOS
Exercise is an important component of a healthy PCOS diet plan, but that doesn’t mean you’re trapped running on the treadmill for hours on end. There are so many fun ways to squeeze in a good workout, such as yoga, swimming, dancing, weight lifting or joining a recreational sports league. You might have to start slow depending on your current physical fitness levels but the goal is to work up to around 60 minutes a day, 5 days a week.
Conceiving With PCOS
You can still get pregnant with PCOS, the goal is to get your side effects under control so that your reproductive system and hormones can balance out. It may take some time for diet and lifestyle changes to make a real impact, but you can actively track these changes from the comfort of your home using Yono’s in-ear thermometer. Simply place the comfortable thermometer in your ear while you sleep at night and it tracks your accurate basal body temperature. The thermometer syncs with your smartphone to produce a chart of your cycle that shows when you ovulate. As a result, you can get a better understanding of how your cycle changes month to month and if/when you are ovulating.