6 Things You Must Add To Your Diet To Manage PCOS Better

Polycystic ovary syndrome (PCOS) refers to an ovarian problem characterized by increased production of androgen in women. PCOS manifests physical symptoms such as hair growth, acne, and weight gain.Diet plays a critical role in the management of PCOS symptoms. Your diet should include at least 6 portions of fruits and vegetables daily, lean meats such as fish and chicken, and whole foods such as brown rice, wholegrain cereals, and wholemeal bread.

# Turmeric

Turmeric owes much of its medicinal potency to curcumin, which acts as a natural estrogen source. Thus, it can be beneficial for menstrual regulation and fertility.

Animal studies have highlighted the anti-inflammatory and antioxidant effects of curcumin, which may help in managing PCOS symptoms. However, there is still a need for direct human trials to conclusively establish these claims.

How to use: Add turmeric powder to water or use it as a spice. However, it is best to consume turmeric milk daily.

# Omega-3

Foods that are rich in omega-3 are particularly suitable for women with PCOS as they are helpful in decreasing bad cholesterol levels while increasing good cholesterol levels, reducing waist circumference, and decreasing the interval between menstrual periods.

You can include the following omega-3 rich foods in your diet:

- Fish oil: This helps enhance insulin sensitivity and thereby reduce androgen secretion.
- Flaxseeds: While there is some scientific support for the use of flaxseeds for PCOS management, further research is needed to establish its efficacy.
- Tuna
- Salmon
- Walnuts
- Soybeans

# Vitamin D and calcium

Women with PCOS generally run low on vitamin D. The primary role of vitamin D is to help your body effectively absorb calcium from food.

Additionally, this vital nutrient plays a key physiologic role in reproduction, including ovarian follicular development.

Therefore, vitamin D deficiency can cause poor bone mineralization and worsen PCOS symptoms.

Women with PCOS who are deficient in these nutrients can benefit from taking vitamin D and calcium supplements upon their doctor’s recommendation.

# Magnesium

Insulin resistance and/or type 2 diabetes are associated with increased excretion of higher-than-normal amounts of magnesium in the urine.

The continued loss of heavy amounts of magnesium can render one deficient. This is why experts believe there may be an association between magnesium deficiency and the development of insulin resistance.

Some of the best food sources to meet your daily magnesium needs include green leafy vegetables, nuts, whole grains, legumes, dairy foods, and meat.

# B vitamins

Foods that contain B vitamins alleviate PCOS symptoms by promoting the healthy functioning of the hormonal system while reducing androgen levels in the body.

One of the predominant symptoms reported among women with PCOS is an overwhelming sense of fatigue.

Consume more of whole grains, nuts, and skim milk, all of which are brimming with B vitamins and can help you deal with symptomatic fatigue.

# Try a ketogenic diet

A ketogenic diet aims to supplement your body’s energy needs through foods that are low in carbs and high in fat.

Sticking to this diet may help trigger faster weight loss as your carb intake is greatly reduced while your body uses up the fat reserves for energy.

According to a small-sized study, a ketogenic diet helped lose an average of 12% of total body weight, accompanied by nearly a 54% reduction in fasting insulin levels and considerable improvements in the levels of PCOS hormones.