Life is a journey. Little efforts and small
changes are needed in life style to make this journey a pleasant experience.
Weight management is a major issue people are dealing with now-a-days, especially
in women with PCOS that is Polycystic Ovary Syndrome. Every 1 out of 10 women
is suffering from PCOS and statistics shows that 70% of women with PCOS are
undiagnosed. PCOS is one of the major reasons of infertility which usually
affects the women in her reproductive and child bearing years lies between 15
to 44 years of age. Women dealing with PCOS face difficulty in conceiving and
sustaining a healthy pregnancy.
PCOS is a syndrome which means it is a
collection of symptoms that include prolonged or irregular periods, cyst on the
ovaries, high male hormone level than normal in female body, unexplained weight
gaining particularly around waist, diabetes type II, excessive facial hairs,
male pattern baldness, mood swings, depression and acne. It is potentially
because of hormonal imbalance, metabolism issues and family history. Other
contributing factors are lack of physical activity and unhealthy eating habits.
In order to deal with above all, one needs
to set task to get back on feet and live an enthusiastic life. 50% of the women
with PCOS are susceptible of being diabetic or pre-diabetic before the age of
40 as they crave more for sugary foods that ultimately leads to weight gain and
increased insulin levels in blood and because of insulin resistance causes
raise in male hormones in female body. Weight in such a condition needs to be
more critically managed. Although, weight management cannot cure PCOS but it
can be major contributing factor in managing PCOS condition and optimizing
fertility ultimately as “Start with little, always keep moving forward and
finally; you will be there, where you wanted to be”
Carbohydrates are often feared by women with PCOS but they are important as brain
cells relay on them and all other body cell too for energy. A balance of carbs
with proteins and fats is helpful in keeping blood sugar levels stable and
helps to prevent cravings. To manage weight with PCOS, you do not need to cut
down carbohydrates; in fact, you just need to choose foods with carbohydrates
that raise blood glucose level gradually. Foods that cause gradual and slow
increase in blood glucose level are named Low Glycemic Index Foods, for example
oats, kidney beans, chickpeas, brocolli, lentils and grape fruit. Here, you
need to keep in mind that you should avoid grape fruit if you’re on medication
as it shows interaction with certain drugs like cancer fighting drugs or with
hypertensive drugs as it reduces.
Fibers can greatly help in weight
management. Fibers can give you a feeling of satiety and at the same time
prevent the absorption of fat and cholesterol in the body. Fibers are also
designated as functional foods as they have important role in preventing
chronic diseases like cardiovascular diseases and hypertension by managing
weight. Foods that have high fiber content are whole grains food items, pears,
guava. lentils, split peas, chickpeas. Psyllium husk is particularly used in
weight management.
Meals per day and meal portion also play
important role in managing weight. Take 4 to 5 meals a day in small portions.
Choose low fat dairy products and lean meat. Avoid red meat. Eat more
vegetables. Go for My Plate guideline to have balanced diet. Be more physically
active. Go for a morning walk at least for 30 minutes a day. Surround yourself
with positive people and positive energy. Love yourself!
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