Polycystic ovary syndrome, also called PCOD, affects 1 out of every 5 women in India. In women of reproductive age, it is one of the most common endocrine complications that leads to hormonal imbalance. The condition is not really a disease, but rather a medical condition. PCOS can be managed with lifestyle changes that include clean, plant-based nutrition and holistic living.
In the case of PCOD, the ovaries create abnormally high levels of androgens, the male sex hormones that are typically present in women in trace amounts. The many little cysts (fluid-filled sacs) that develop in the ovaries are known as polycystic ovarian syndrome.
PCOD is characterized by irregular menstrual cycles, excess androgens and ovarian cysts. PCOD can lead to a range of symptoms including weight gain, menstrual irregularities, acne, patches of thickened dark skin, hair growth and fertility issues.
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For working women, balancing professional responsibilities with PCOD management can be quite a task. Dietitian Manpreet on her Instagram page ‘womenhealth.pcos’, shared a PCOD diet meal plan.
Start your day with soaked nuts. 3-4 munakka (golden raisins), 1 Brazil nut, and 5 almonds. These nuts provide essential nutrients that support hormone balance.
Breakfast: Eat a plate of power protein poha. This dish enhances insulin sensitivity and balances blood sugar levels. Eat a piece of fruit – whether it’s papaya, pear, apple, or berries, plus some seed as mid-morning snack. This combination not only satisfies your cravings but also helps improve insulin sensitivity, a crucial factor in managing PCOD.
Lunch: Opt for quinoa pulao loaded with colourful vegetables. Quinoa, a rich source of protein, aids in balancing blood sugar levels and facilitates the absorption of essential micronutrients.
Post-Lunch Drink: Drink a cup of chasteberry tea post-lunch. Chasteberry is known for its ability to boost progesterone levels, a key hormone in PCOD management. Have sweet potato chaat as evening snack. Rich in vitamin B6, sweet potatoes contribute to estrogen detoxification, an important aspect of PCOD management.
Dinner : Opt for a bowl of jowar daliya with plenty of vegetables. Jowar is packed with bioactive compounds and is known for its weight-loss benefits. This dinner option is not only nutritious but also aligns with the dietary needs of women dealing with PCOD.
Wrap up your day with a cup of chamomile tea infused with a pinch of nutmeg. This soothing blend helps relieve stress and induces melatonin, promoting better sleep. Adequate sleep is crucial for hormonal balance.
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