Polycystic Ovarian Syndrome, in Hindi, (POCS), Lifestyle Modification to lose weight, Diet, Lecture
Lifestyle Modifications in Polycystic Ovarian Syndrome, How Loss Weight with Lifestyle Modifications

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00:00 What is Polycystic Ovarian Syndrome?
00:53 Meaning of Lifestyle Modification
01:51 Eating/Diet Habits for Weight Management

Polycystic ovarian syndrome (PCOS) is a common endocrine condition with reproductive and metabolic consequences, including anovulation, infertility and an increased prevalence of diabetes mellitus. Obesity, central obesity and insulin resistance are strongly implicated in its aetiology. Dietary weight loss is recommended as the primary treatment strategy; however, effective means of achieving and maintaining weight loss and reproductive and metabolic improvements are unknown. Lifestyle modification programmes with an emphasis on behavioural management and dietary and exercise interventions have been successful in the general population in reducing the risk of diabetes and metabolic syndrome, and have had some initial success in improving fertility outcomes in PCOS.

Understanding PCOS
Polycystic ovary syndrome (PCOS) is typically earmarked by irregular periods or by no menstruation at all.

People with PCOS typically have multiple cysts in their ovaries, caused by an overproduction of hormones called androgens.

According to research from 2019Trusted Source, between 33 and 83 per cent of women living with PCOS are also have overweight or obese. Common symptoms include:

acne
hirsutism (excessive hairiness)
male pattern baldness
People with PCOS, particularly when symptoms are not managed, may also be at greater risk of:

heart disease
endometrial cancer
diabetes
high blood pressure
Many people with PCOS find they’re able to manage their symptoms and reduce their risk of other health concerns with changes to their diet and lifestyle.

How does diet affect PCOS?
People with PCOS are often found to have higher than normal insulin levels. Insulin is a hormone that’s produced in the pancreas. It helps the cells in the body turn sugar (glucose) into energy.

If you don’t produce enough insulin, your blood sugar levels can rise. This can also happen if you have insulin resistance, meaning you aren’t able to use the insulin you do produce effectively.

If you have insulin resistance, your body may try to pump out high levels of insulin in an effort to keep your blood sugar levels normal. Too-high levels of insulin can cause your ovaries to produce more androgens, like testosterone.

Insulin resistance may also be caused by having a higher body mass index. Insulin resistance can make it harder to lose weight, which is why people with PCOS often experience this issue.

A diet high in refined carbohydrates, like starchy and sugary foods, can make insulin resistance, and therefore weight loss, more difficult to manage.

What foods should I add to my PCOS diet?
Foods to add
high fibre vegetables, like broccoli
lean protein, like fish
anti-inflammatory foods and spices, like turmeric and tomatoes
High fibre foods can help combat insulin resistance by slowing down digestion and reducing the effect of sugar on the blood. This may be beneficial for people with PCOS.

Here are some examples of high fibre foods:

cruciferous vegetables, like broccoli, cauliflower, and Brussels sprouts
greens, including red leaf lettuce and arugula
green and red peppers
beans and lentils
almonds
berries
sweet potatoes
winter squash
pumpkin
Lean protein sources like tofu, chicken, and fish don’t provide fibre but are a very filling and nutritious dietary option for people with PCOS.

Foods that help reduce inflammation may also be beneficial. These foods include:

tomatoes
kale
spinach
almonds and walnuts
olive oil
fruits, like blueberries and strawberries
fatty fish high in omega-3 fatty acids, like salmon and sardines

Which foods should I limit or avoid with PCOS?

FOODS TO LIMIT
foods high in refined carbohydrates, like white bread and muffins
sugary snacks and drinks
inflammatory foods, like processed and red meats
Refined carbohydrates cause inflammation, exacerbate insulin resistance, and should be avoided or limited significantly. These include highly processed foods like:

white bread
muffins
breakfast pastries
sugary desserts
anything made with white flour
Pasta noodles that list semolina, durum flour, or durum wheat flour as their first ingredient are high in carbohydrates and low in fibre.

Sugar is a carbohydrate and should be limited on a PCOS diet. When reading food labels, be sure to look for sugar’s various names, including:

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