PCOS Diet Plan and Exercise

PCOS diet plan and exercise For PCOS

pcos weight loss diet plan and exercise

What is PCOS?

Polycystic Ovarian Syndrome, PCOS, is a condition that adversely affects a woman’s reproductive hormones.
PCOS can cause an increase in male hormone (androgen) production.

Consult your doctor before taking any further action. If you are diagnosed with PCOS, ask your doctor and a personal female fitness trainer to make a healthy lifestyle with a regular exercise routine.

PCOS Symptoms and PCOS Signs:

Individual women have unique symptoms of PCOS.

  • Irregular periods

  • Unwanted hair growth

  • Hair loss

  • Acne-prone skin

  • Skin Pigment

  • Mood Changes

  • Weight gain – Mostly below the belly point or midsection.

Causes of PCOS:

According to the research, PCOS may be caused due to sedentary lifestyle, improper diet, excessive alcohol,
lack of exercise and environmental conditions.

Infertility in females:
PCOS is the main factor for female infertility, and more than 1 in 5 suffer from these symptoms.
Women with PCOS sufferers with hormone imbalance make it difficult for a woman to become pregnant.
There are chances of miscarriage which are down with PCOS.

pcos-diet-plan-and-exercise

Indian pcos diet and exercise plan

What is the difference between PCOS AND PCOD?

PCOS Diet: Diet matters a lot

POCS Diet plan varies from person to person, according to the severity of your PCOS symptoms. Before starting any PCOS diet plan, it is good to consult a dietitian to build a PCOS diet.

What is a PCOS diet?
Pcos diet mainly consists of good quality high fibre carbohydrates to stabilize blood sugar levels in women with diabetic issues.

PCOS Foods to eat:

Eat a balanced PCOS Diet to keep your body healthy and strong. A good PCOS diet maintains insulin levels properly by bringing glucose to your cells for energy. Follow a proper PCOS Diet routine at regular intervals without skipping a meal. Skipping the meal can cause overindulgence.

Nutrient-Rich Food For PCOS and High in Vitamins and Minerals:
Few studies show that consuming foods rich in Vitamin and Minerals will reduce PCOS severity.

Below are the few PCOS food sources rich in Vitamins and Minerals for PCOS Symptom Relief.

  • Vitamin D: salmon, eggs, mushrooms, fortified milk.
  • Vitamin B8: almonds, eggplant, strawberries, corn, oranges, beans.
  • Iodine: eggs, Himalayan salt, salmon, yogurt.
  • Magnesium: avocados, dark chocolate, nuts, seeds, whole grains, banana.
  • Selenium: tuna, salmon, pork, fortified whole grains, turkey, eggs, cottage cheese, spinach.
  • Lean Protein: Fish, Chicken Breast, beans, tofu and any plant-based protein. Eat low-fat meat products which help you in weight loss.
  • Complex Carbohydrates: Quinoa, oats, brown ric, beans, peas, lentils. Eating complex carbohydrates helps in lowering inflammation in the body.
  • Antioxidant-Rich Fruits: Strawberries, blueberries, raspberries, kiwi, apples, cherries, cranberries.
  • Antioxidant-Rich Vegetables: Tomatoes, broccoli, peppers, carrots, asparagus. Antioxidant foods help to decrease inflammation in the body and boost immunity.
  • Healthy Fats: Olive oil, walnuts, almonds, cashews, chia seeds, flax seeds, and sunflower seeds.

Healthy fats will increase hormone production and help in vitamin absorption.

What are the foods to avoid in PCOS Diet?

IN a PCOS Diet, you need to avoid refined sugar, white flour, and sugary beverages, and these products increase androgen production and worsen PCOS conditions. Reach nutrition is the main key factor for healthy weight management.

List of foods to avoid in the PCOS Diet:

  • Sweetened juice & fruit in heavy syrup.
  •  Processed foods!
  •  Refined grains made with white flour (pasta, white bread, white rice, bagels).
  •  High sugar cereals and protein bars.
  •  Soda and Juice
  •  Cookies, cake, and candy.
  •  Potato chips 
  •  Research suggests caffeine can make PCOS symptoms worse!

The best exercise for PCOS is to lose weight.

Weight loss is possible with the good PCOS Diet and PCOS weight loss exercises. Best Exercise for PCOS will help you in losing weight and reduce other PCOS symptoms such as insulin resistance and hormone imbalances.

The best types of exercise for PCOS are:

  1. Strength Training
  2. High Intensity Interval Training (HIIT)
  3. Yoga

Above exercise, for PCOS to get a regular period.

How to stop PCOS hair loss naturally?

40- 75% of women with PCOS experience hair loss due to high testosterone. The best way to stop PCOS hair loss is to increase Vitamin D, supplements to replace micronutrients and talk to your gynecologist about the PCOS hair loss issue.

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