Rohit Shelatkar suggests superfoods to fight hormonal imbalance

Polycystic ovary syndrome (PCOS) or Polycystic ovarian disease (PCOD) is a hormonal imbalance disorder. As per the results of a recent country-wide survey, close to 16 per cent women in the age-group of 20 to 29 years suffer from PCOS/PCOD. It is typically earmarked by irregular periods or by no menstruation at all. In this condition, women typically have multiple cysts in their ovaries that are caused by an overproduction of hormones called androgens. As a result, many are overweight and develop associated complications. Lifestyle changes and dietary modifications can play a major role in dealing with this hormonal disorder and in losing weight. If the symptoms are not controlled, the risk for heart disease, Endometrial cancer, Type 2 diabetes (T2D), and high blood pressure increases. It affects the woman’s fertility and can cause complications during pregnancy.

Many women with PCOS or PCOD have been able to manage their symptoms and reduce the risk of associated medical issues by modifying their diet and lifestyle choices. These simple lifestyle tweaks can improve your overall health while reducing the anxiety that can significantly impact one’s ability to conceive.

Here are some superfoods for PCOS/PCOD women should include as a part of their diet:

Leafy greens

Women must include at least one-two servings of nutritious leafy green vegetables in their diets. Not only are these healthy, but they are also rich in vitamin B. It is an important nutrient that supports fertility by regulating ovulation, insulin control, and regularising blood flow in the body. Hence, a high intake of vitamin B can help in managing the symptoms associated with PCOS.

Omega-3

It is an important nutrient that can help in correcting hormonal imbalances. Certain fishes like salmon and sardine are rich in omega-3. It also helps to control stress levels and reduce inflammation that may cause uncontrolled weight gain. If these fishes are not available, fish oil supplements can be taken. Vegetarians can opt for flax seeds or walnuts with yoghurt or smoothies.

Legumes

These nutrient-dense chickpeas, beans, lentils, peas, and soybeans are loaded with fibre and protein with zero cholesterol. Legumes are beneficial for diabetes management because of their low glycemic index, which leads to a low rise in blood sugar after consumption. Additionally, they are also rich in proteins and can be taken by themselves, as a side dish with salads, wraps, or tacos.

Berries

 Berries are extremely beneficial for patients with PCOS as they are filled with antioxidants that may help reduce oxidative stress. Berries contain polyphenols, which have been shown to help in the management of weight, diabetes, and indigestion. A mix of strawberries, blueberries can be consumed with yoghurt for additional benefits.

Oats

These contain soluble and insoluble fibres that slow down the absorption of fat and sugars in the body. Oats also contain vitamin B which helps in increasing the production of progesterone hormone. The zinc in oats can benefit hair growth while reversing PCOS.

A healthy diet helps to reduce the risk or impact of heart disease. Women who follow a low-carbohydrate or a low-GI diet have improved insulin metabolism and lower cholesterol levels.

Weight loss or weight management will help to manage the  side effects of PCOS. In addition, women with PCOS/PCOD must seek medical advice, especially if they are taking fertility supplements to compensate for the nutrients missing from their daily diet. Women dealing with PCOS/PCOD often find it challenging to keep stress at bay. But long-term stress can have a negative impact on hormones and fertility. However, there are multiple researches that show a link between high stress and infertility. High levels of stress trigger the release of the hormone, cortisol. To more effectively manage stress, affected women can practice meditation, exercise, yoga, or try counselling.

(The author is a fitness expert and the VP at Vitabiotics.)