Polycystic ovarian syndrome (PCOS) or Hyper androgenic anovulation is a common endocrine system disorder among women of reproductive age. Women with PCOS may have enlarged ovaries that contain small collections of fluid (follicles) located in each ovary as seen during an ultrasound exam. The exact cause of polycystic ovary syndrome is unknown. Early diagnosis and treatment along with weight loss may reduce the risk of long-term complications, such as Type-2 diabetes and heart disease. Various studies have shown the percentage of women suffering from PCOS anywhere between 5 -10 percent in Kashmir. Trouble maintaining a healthy weight in addition to high levels of insulin (hormone) in young women with PCOS make diet and exercise pivotal aspects in the management of PCOS. Eating the right food and avoiding the wrong food can make one feel good synergistically helping in weight loss. PCOS symptoms can thereby improve with eating well, staying active and maintaining a healthy weight or even losing some weight.
Following are a few key points:
Insulin and carbohydrates Food intake increases the insulin level in ones blood, mostly after consumption of carbohydrates. Carbohydrates are found in grains, most snack foods, sugary drinks, and fruits and vegetables. Carbohydrates (with fibre) such as whole grains, fruits etc keep the insulin levels low. Whereas sugary or refined (soda, juice, etc) keep insulin levels high in addition to being not very filling. Thus, choose high–fibre, low–sugar carbohydrate foods most of the time.

Instead of:
Sweetened juice, canned fruit in heavy syrup Starchy vegetables (potatoes, corn, and peas) Refined grains made with white flour such as white bread or white rice Sugared cereals such as Frosted Flakes®, and other sweetened grains such as cereal bars (Nutrigrain Bars®) Sugary drinks(soda or juice) Sugary foods (cookies, cakes, and candy) Snacks such as potato chips

Choose:

Fresh fruits or frozen/canned fruit without added sugar, Non–starchy fresh vegetables or frozen/canned vegetables such as broccoli, spinach, and carrots Whole grains such as whole wheat pasta, brown rice, oats, and whole wheat bread High fibre cereals such as Kashi®, shredded wheat, and All Bran®. (Look for cereals that have at least 5 grams of fibre per serving or sprinkle ½ cup of bran cereal or unprocessed bran on a low–fibre cereal to increase the fibre) Water, unsweetened iced tea High fibre baked goods made from whole wheat flour and oats Crackers and snacks with fibre or popcorn

Fats and proteins

PCOS–friendly diets include protein foods like beans, hummus, nuts, peanut butter, tofu, eggs, fish, chicken, meat, and vegetarian meat substitutes, and fats such as olive oil, nuts, and avocado. Olive oil, canola oil, nuts, avocados, and fish contain healthy fats. Choose healthy fats and proteins instead of butter, margarine, mayonnaise, full–fat cheese, creamy sauces or dressings, and red meat. Combining the two with a carbohydrate will slow down the absorption of the carbohydrate and keep insulin levels low A diet that is extra high in protein? No added advantage! These diets (eg- Atkins diet) are low in important nutrients such as fibre, B vitamins, and vitamin C. Overeating fat or protein can actually cause weight gain. A balanced diet iskey! What about dairy, sugar, gluten, or soy? No current peer reviewed data supports the restrictionof specific food groups or types of foods in order to improve PCOS symptoms. Portion sizes Having more frequent smaller meals and snacks will keep your insulin level lower throughout the day.

Exercise

Exercise brings down insulin levels (especially after a large meal), and also helps with weight loss. Any increase in exercise helps, so do anything you enjoy. Starting slowly, and building up to ones fitness goal is pivotal (at least 5 days a week for 60 minutes per day).

Aisha Trumboo