PCOS Diet In Dubai

PCOS, or polycystic ovary syndrome, is a metabolic disorder usually characterized by irregular periods or no menstruation at all.

About 8% to 20% of women in the world suffer from PCOS. This disorder is also very common in the female population of the UAE.

One of the best ways to manage PCOS is by eating a healthy diet.

In this article, find the foods you should include in your diet for PCOS and foods you must avoid to manage the disorder well.

Everything You Need To Know About PCOS

PCOS occurs due to the overproduction of a hormone called androgen that leads to the formation of multiple cysts in the ovaries.

Some of the common symptoms of PCOS include:

acne
excessive hair growth
abnormal weight gain
oily skin
irregular periods
discomfort in the pelvic area
difficulty getting pregnant

If PCOS is not appropriately managed, it can increase the risk of various diseases in the body, like heart disease, endometrial cancer, diabetes, high blood pressure, and more.

Two factors that play a crucial role in the management of PCOS are diet and lifestyle. By eating a healthy diet and following a healthy lifestyle, you can reduce your symptoms and risk of PCOS complications significantly.

What Is the Role of Diet in PCOS?

Diet plays a significant role in PCOS. It helps to manage insulin resistance and regulate body weight, both of which are essential to reduce symptoms of PCOS.

Insulin resistance is a condition in which your body is not able to use insulin effectively. Insulin is a hormone produced in the pancreas that helps the cells in the body turn sugar into energy. Therefore, if you have insulin resistance, your body tries to produce high levels of insulin, consequently causing ovaries to produce more androgens like testosterone.

Insulin resistance is also associated with a high body mass index. It can make it difficult to lose excess body weight.

Eating a healthy diet helps not only reduce insulin resistance but also lose excessive body weight.

Foods To Add to the PCOS Diet

• High-Fibre Foods

High-fibre foods help slow down digestion and reduce the effect of sugar on the blood, thereby managing insulin resistance.

Some of the best high-fibre foods are cruciferous vegetables like broccoli, greens like red leaf lettuce and arugula green, beans and lentils, almonds, berries, sweet potatoes, and pumpkin.

• Lean Protein

Lean protein options like tofu, chicken, and fish may not provide fibre but are adequately nutritious, which is essential for people with PCOS. In addition, combining healthy protein with carbohydrates helps keep blood sugar levels optimal.

• Anti-Inflammatory Foods

Foods that help reduce inflammation are highly beneficial for people with PCOS. They help combat symptoms like fatigue.

Some of the best anti-inflammatory foods for PCOS are tomatoes, kale, spinach, almonds, walnuts, olive oil, fatty fish like salmon, and fruits like blueberries and strawberries.

Foods To Avoid in PCOS

• Refined Carbohydrates

Foods high in refined carbohydrates can cause inflammation and increase insulin resistance. Therefore, they must be avoided in PCOS.

Some of the common refined carbohydrates are white bread, muffins, breakfast pastries, anything made with white flour, and pasta noodles made from semolina or durum flour.

• Sugary Snacks and Drinks

Sugar is a carbohydrate that must be limited in a diet for PCOS. It can be found under various names on food labels like sucrose, dextrose, etc.

You should also limit the consumption of beverages like soda and juice as they are also high in sugar.

• Inflammatory Foods

Foods that can increase inflammation in the body must be avoided in PCOS.

Some of the common inflammatory foods are fries, margarine, and red or processed meats.

Remember, before eliminating or adding any food to your diet for PCOS, you must speak with a doctor or dietitian. They will help you figure out an eating plan that meets all your individual nutritional needs.

Diet Tips for PCOS

Eat at least three times a day.
Eat your meals with mindfulness, and do not overeat.
If you still feel hungry after eating a meal, wait for 10 minutes and then eat again.
Drink water and stay hydrated.
Drink plenty of calorie-free drinks.
Include a variety of whole foods in your diet.
Plan your meals ahead of the day.

More Lifestyle Changes in PCOS

Stay physically active and exercise daily to reduce insulin resistance and excessive body weight.
Manage stress and anxiety with the help of relaxing techniques like yoga and meditation.
Take the help of a therapist or a support group to manage your physical and mental health well.
Take an adequate amount of good quality sleep.

On a Final Note

Although there is no permanent cure for PCOS, you can manage the disorder well with the help of diet and lifestyle changes.

Eating a diet rich in anti-inflammatory foods and low glycemic foods can go a long way in managing PCOS.