Beat PCOS with the right food

PCOS (polycystic ovarian syndrome) is one of the most common disorders in women. Out of every five women who are menstruating, two of them suffer from this hormonal disorder that leads to irregular periods, weight gain, infertility, acne and excessive hair growth. 
The female sex hormones, insulin and thyroid hormones are all strongly intertwined and delicately balanced to maintain your hormones at healthy levels. PCOS is generally preceded by insulin resistance and may also affect thyroid hormones. Hence it’s important to numb insulin spikes through a choice of foods in the daily diet. Here’s a dietary guideline you must follow:

• Low glycemic index foods which contain fibre are a great choice. Pulses, legumes, nuts, seeds, green veggies, fruits with the goodness of their skin are great choices and must form a part of your diet. A fair amount of protein coming from grass-fed animals like eggs and yoghurt are a great choice to further reduce insulin spikes in a meal.
• Fats are wonderful as they have the innate quality of reducing the overall glycemic index of the meal just by its silent addition! 1-2 tsps of ghee in your khichdi, coconut or coconut milk in your gravies, flaxseeds/ almond powder in your dals can further thumb down the insulin spikes that may result from a larger meal. Fatty fish provide the much-needed omega 3.
• In PCOS, it’s especially important to avoid processed foods and junk which contain excess salt, sugar and maybe transfats. These can interfere with the hormones and tilt your balance.
• Supplements like magnesium, B6, vit C, zinc and iron are very important to ride over symptoms of PCOS and restore balance. However, talk to your medical practitioner before you decide on this route. Ingredients like Ashwangandha and Chasteberry are also specifically used based on your symptoms to treat PCOS. But consult a medical practitioner before consuming these. 
• Sulphur-rich foods like broccoli, cauliflower and cabbage can reduce oestrogen dominance and regulate levels of progesterone.  
• It is also important to regulate the lifestyle of women suffering from PCOS, ensuring good sleep and regulation of stress. High stress and cortisol levels can cause irregular periods and other complications.

(The writer is nutritionist and food coach)