Dt. Natasha Mohan
Dietitian Natasha Mohan is one of the most influential and renowned nutritionist and dietitian, with over 3 Million Followers on YouTube and 200+ Million Views and with 10+ Years of Experience. Dietitian Natasha Mohan is a transformation expert, Motivational Speaker and Lifestyle Expert. She has touched million of lives. She specializes in Therapeutic Diets Like, PCOS/PCOD, Thyroid, Diabetes, Cholesterol, Blood pressure, and other lifestyle disorder.
Table of Contents
PCOS diet plan symptoms Causes.
Introduction
Many women struggle with irregular periods, sudden weight change and acne which is often like with PCOS.
This is a hormonal disorder where millions of women suffer due to lifestyle shift where the life becoming stressful and food intake depend on processed food. That the reason PCOS has become common between young women.
What is PCOS?
PCOS stand for Polycystic ovary syndrome (PCOS) which is most common hormonal disorder that affect female reproductive age. It happens due to imbalance of hormone where male hormones androgens increase leading to irregular ovulation.
Don’t need to panic we can easily diagnosis the individual by lifestyle changes and adding PCOS friendly diet. That will help to balance the hormone in your body.
Common symptoms of PCOS
PCOS show up differently in every woman, but some symptoms are more common and appear together.
- Missed Periods
When your periods that are delayed or seems unpredictable are one of the earliest indicators of PCOS. - Weight Gain
When you experience sudden change in your weight around the belly area so there might be happen due to insulin resistance. - Acne And Oily Skin
Acne occur on face, chest and back due to hormonal imbalance which increase oil production around the skin. - Excess Hair Growth
When the male hormone androgens level increase which can cause thick, dark hair on the chin, upper lip and around chest or abdomen. - Thinning Scalp Hair
Hormonal imbalance create hair thinning on the scalp is also common which is more similar to male – pattern baldness. - Fatigue And Mood Swings
Due to hormonal fluctuations can cause low energy levels or feelings of anxiety and depression.
Major causes of PCOS
- Hormonal Imbalance
Women with PCOS have higher levels of androgen level that interfere with the normal release of eggs during ovulation and lead to irregular periods. - Insulin Resistance
Many women with PCOS have high insulin resistance that means their body doesn’t use insulin properly which trigger the ovaries to produce more androgens. - Genetics
Sometime there could be possible chances that your PCOS runs through from your family’s tree if your ancestor has PCOS then their might chances of it. - Lifestyle Factors
If you are taking high stress and less physical active then it can create hormonal imbalance leads to making PCOS symptoms more severe. - Inflammation
Low grade chronic inflammation can stimulate ovaries to produce more male hormone.
The role of diet in managing PCOS
People often think how by simply following PCOS friendly diet plan can help but here is game change because what you eat directly affects hormones, insulin levels and inflammation which is directly link with PCOS.
Having guided diet with rich in fiber, lean protein and healthy fats that help to stabilize blood sugar that improve insulin sensitivity and support weight management.
Food to eat in PCOS diet
- High Fiber Foods
Oats, beans and leafy greens are rich in fiber that slows the digestion which keep you full for longer and prevents blood sugar spikes that is essential for managing insulin resistance. - Lean Protein
Chicken breast, paneer and tofu are high regulatory hunger hormones that support muscle health without increasing blood sugar levels. - Anti-inflammatory Foods
During inflammation we need some anti inflammatory food ingredients like turmeric, cinnamon and tomatoes which lower the inflammation in body.
Food to avoid in PCOS diet
- Processed And Junk Foods
We all know how bad this is because it contains high number of preservatives and unhealthy fats with high sodium that increase inflammation. - Sugary Foods And Drinks
Eating cakes and candies with high sweetened beverages where excess sugar spikes insulin levels that worsens insulin resistance. - Refined Carbohydrates
Food containing refined carbs are white bread, maida based snacks and pastries quickly digest and cause rapid increase in blood sugar that trigger fat storage. - Dairy Products
This is for certain cases where dairy can raise insulin like growth factor so it is better to take consultation.
One day sample PCOS diet plan
- Morning – Soaked fenugreek seeds water
- Breakfast – Moong dal chilla with mint chutney
- Lunch – Brown rice, dal and sabzi with salad
- Dinner – Mix vegetables khichdi with added some paneer or tofu
- Bedtime – You should avoid unnecessary snacking.
Lifestyle tips to support hormonal balance
- Manage Stress
Try to lower stress level to help regulate menstrual cycle which reduce craving for reducing stress you can try deep breathing, meditations and spending time in nature - Avoid Skipping Meals
Eating balanced meals regularly help to stabilizes blood sugar and reduces hormonal fluctuations by the time. - Track Your Cycle
There are many periods tracking app which will help you to understand your body’s rhythm and identify irregularities early. - Stay Hydrated
Make a target to drink at least 2 – 3 litre waters daily to remove unnecessary toxins from body.
Conclusion
PCOS seem overwhelming but when you stay consistent with your lifestyle and managing stress it manageable and balanced PCOS diet plan are rich in fiber, lean proteins, and healthy fats that help to restore hormonal balance and support weight management
If your symptoms persist then consult a doctor or get online diet consultation for PCOS to get relief from it.
Not completely because PCOS can’t be fully cured by healthy diet and lifestyle and help to manage symptoms and improve fertility naturally.
Try to avoid caffeine but it seems impossible so limit it with 1 cup a day which can increase stress hormones which may worsen hormonal imbalance.
Yes, but switch to brown rice but in moderation so try to pair it with vegetables and protein to balance out your meal.
Absolutely yes, regular workouts with aim of 30 to 45 minutes that will help to improve insulin level in body.
Yes, because stress increases cortisol level in your body which will disrupts hormonal balance to managing stress by hobbies and meditation.
Our Recipes
Breakfast Recipes
Breakfast Recipes
Breakfast Recipes
