Experts on dietary habits and lifestyle changes to help manage PCOS

PCOS is characterised by the presence of enlarged ovaries containing multiple small cysts, hence the name 'polycystic.'

Currently, there is no cure for treating this health condition, however, there are many ways to manage PCOS symptoms. (Source: Freepik)

In recent times, Polycystic Ovary Syndrome (PCOS) has emerged as one of the prevailing hormonal challenges experienced by women. According to a study published in the Journal of Human Reproductive Sciences, it affects 4-20 per cent of women of reproductive age worldwide.

Talking about the issue, Dr Ritu Sethi, Director, Aura Speciality Clinic, Gurgaon, and Senior Consultant- Cloud Nine Hospital, Gurgaon said, “It is a hormonal disorder that affects women of reproductive age. PCOS is characterised by the presence of enlarged ovaries containing multiple small cysts, hence the name ‘polycystic.’ The exact cause of PCOS is unknown, but it is believed to involve a combination of genetic and environmental factors. Women with PCOS typically have higher levels of androgens (male hormones) than normal, which can disrupt the normal function of the ovaries.”

Currently, there is no cure for treating this health condition, however, there are many ways to manage PCOS symptoms. As such, Nutritionist Simrun Chopra took to Instagram to share some lifestyle modifications which can help manage the condition.

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The nutritionist said that if you have PCOS, you probably have insulin resistance, and you should eat like a pre-diabetic. “PCOS cannot be cured, it can be controlled like diabetes,” she added.

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Chopra advised making 30 minutes of exercise a part of your morning routine as it will help the body in managing glucose better. Further, she highlighted the need to include vegetables and protein-rich foods in one’s PCOS diet. “Throughout the day, eat vegetables in each meal as the fibre will help. Always add a protein be it meat, eggs, curd or even chana-chhole,” she said.

However, it is important to note that vegetarian sources of protein also have a particular amount of carbs. “Like dal is carbohydrates and some protein,” Chopra said.

She also urged those having PCOS to limit the consumption of simple carbs like naan, roti, bread and rice to 1/4 of the meal. To reduce sugar consumption in a single meal, she suggested sharing one’s dessert. Finally, the nutritionist advised waiting for 30 minutes before going for a slow walk for 10 minutes to keep the blood sugar in control.

Anti-inflammatory foods can assist to alleviate the symptoms. (Source: Freepik)

Adding, Dr Surabhi Siddhartha, Consultant Obstetrician & Gynaecologist, Motherhood Hospital, Kharghar said, “Since research has defined PCOS as ‘low-level chronic inflammation’, anti-inflammatory foods can assist to alleviate the symptoms. Consider the Mediterranean diet as a possibility. Olive oil, tomatoes, leafy greens, fatty fish such as mackerel and tuna, and tree nuts are all anti-inflammatory foods.”

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Similarly, Arooshi Garg, Lifestyle Expert- GOQii said, “Include high-fibre foods like green vegetables, fruits, berries, and anti-inflammatory foods like turmeric, ginger and garlic. Avoid refined cereals and include more millets and whole pulses to get the best health.”

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