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Diet and Exercise for PCOS/PCOD patient

Discussion in 'Gynaecology' started by deepthisini, Sep 1, 2013.

  1. deepthisini

    deepthisini Gold IL'ite

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    source : google search and http://www.indiaparenting.com/food-and-nutrition/53_3331/the-right-pcos-diet.html

    The non-obese women with PCOS problem who get regular periods may eat a balanced diet with approx. 50-55% of calories from complex carbohydrates( whole grains, fruits and vegetables) and 20-30% from lean proteins( egg whites, whole pulses and low fat dairy products). However, an obese patient with insulin resistance may need to lower the carb intake to 40% and replace the carbohydrates with healthy mono unsaturated fats like omega 3 fatty acids (flax seeds, olive oil and fish). The diet plan should be tailored as per individual requirement and degree of insulin resistance and the effectiveness of the diet plan may be determined by factors such as improvement in menstrual cycle regularity, weight loss or decreased insulin levels.

    A few dietary guidelines for PCOS/PCOD

    Try to select lower glycemic index foods such as whole grains (jowar, bajra, whole wheat, green vegetables, etc) as they will cause a slower rise in blood sugar levels. For example, oat flakes or wheat daliah (10 gm fiber/1/2 cup) has a lower glycemic index than cornflakes (1 gm fiber/1/2 cup).Simply put, add fiber in your diet by selecting wheat breads over white breads, wheat rotis over rice or maida naans, fresh fruits over fruit juices.

    Do cut down your carbohydrate levels so low that you induce ketosis. Try to space the carbohydrates evenly through the day and eat small and frequent meals rather than 3 large meals.

    Restrict intake of those carbohydrates that trigger more hunger or cravings (i.e. refined sugar, sweets, candies or chocolates which triggers craving for some people). Choose dates or honey to meet your sugar cravings.

    Suggested vitamin / mineral supplements: Taking calcium 1000 mg - 1500 mg (take two - three 500 mg pills a day as prescribed but be sure to space them out as you can only absorb 500 mg at a time). You may also add a multivitamin with minerals like folic acid, especially so, if you are trying to get pregnant.

    Drink at least 8-10 glasses of water per day as a high fiber carbohydrate intake can cause dehydration.

    For heart health, limit foods high in saturated and trans-fats (i.e., whole milk and products, butter, red meat, fried foods, rich desserts, etc.). Select mainly monounsaturated fats (i.e. olive oil, canola oil, nuts) and omega 3 fats -fatty fish (such as bangda, rohu, sardines, and surmai), flaxseed, and nuts as these fats are heart friendly.

    Exercise on a regular basis to lose weight and improve insulin response. The above are just a few tips to guide you on a healthy path and to fight PCOS. An individualized diet strategy shall aid in lowering weight, decreasing the insulin resistance and also to improve your heart and over all health.

    Great Workouts for PCOS/PCOD:

    Light weightlifting with high reps (muscle building)
    Resistance Bands
    Yoga (try to do 15 minutes everyday)
    Zumba (great cardio, muscle building, fat burning)
    Simple walking, briskly
    Ride a bike
    Hiking
    Water Aerobics
    Pilates
     
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  2. mimur9

    mimur9 IL Hall of Fame

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    thanks for sharing the consolidated info
     

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