Polycystic ovary syndrome (PCOS) is an endocrine disorder that occurs in women of reproductive age, has a chronic course, and negatively affects future quality of life. PCOS is a very common disease among women today and is observed in 7% of women.
Polycystic ovary syndrome is characterized by excessive hair growth (hirsutism), amenorrhea or menstrual irregularity, inability to conceive, abdominal obesity, and multiple cysts in the ovaries. While high androgen secretion and abnormal insulin activation predispose to polycystic ovary syndrome, insulin resistance occurs in 70% of patients. Women with polycystic ovaries have multiple cysts in their ovaries due to excess androgen production, and in general, up to 70% of women with polycystic ovaries have menstrual irregularities. It has been observed that one out of every two women with Polycystic Ovary Syndrome is obese or obese. In addition, women with polycystic ovary syndrome may be at greater risk for diabetes, high blood pressure, and heart disease. Since PCOS is a chronic disease, reducing symptoms and improving quality of life is the first priority. It is possible that women with polycystic ovaries can manage symptoms by paying attention to their diet and physical activity. Hormonal imbalances, insulin resistance, and associated inflammation make it difficult for women with polycystic ovaries to lose weight. However, even a small weight loss of about 5% can improve insulin resistance, hormone levels, menstrual cycles, fertility and overall quality of life in women with polycystic ovaries. Studies have shown that a 2-5% reduction in body weight in obese women with polycystic ovaries is sufficient to initiate ovulation and increase insulin sensitivity. A 5-10% weight loss improved menstrual functions and reduced the risk of developing type 2 diabetes.
Do not skip meals, consume regular meals:To control your blood sugar, you should not skip meals and consume regular meals.
Consume the ideal amount of low glycemic index carbohydrates : The carbohydrate content of the diet should constitute 55-60% of the daily energy intake. Instead of foods with a high glycemic index, foods with a low glycemic index should be consumed in order to control blood glucose. Foods with a low glycemic index contribute to the reduction of insulin resistance and the formation of a feeling of satiety.
Make sure you’re getting the protein you need: The ideal level of protein content of the diet is very important in terms of providing satiety, increasing insulin sensitivity, and regulating reproductive and endocrine functions. 15-20% of daily energy should come from proteins.
Pay attention to the amount and content of your dietary fat: 25-30% of the total energy of the diet should come from fat. It is recommended that omega-3 fatty acids be taken as an adjunct in patients with PCOS. The increase in polyunsaturated fatty acids in the diet reduces insulin resistance, prevents uncontrolled insulin secretion, and this is effective in reducing androgen secretion. It is known that the risk of infertility increases if more than 2% of the daily energy intake is trans fat. Therefore, trans fat intake should be avoided.
Increase fiber intake: In a study, a high-fiber diet was associated with lower insulin resistance, less belly fat, and less body weight in women with PCOS.
Increase your fermented food intake: In studies, fewer bacteria were found in the intestines of women with polycystic ovaries compared to healthy individuals. You can increase the number of beneficial bacteria by adding fermented foods such as yogurt and kefir to your diet, and you can use probiotic supplements with the recommendation of your doctor.
Limit processed foods, refined sugar: Processed foods cause fluctuations in your blood sugar with their sugar content and increase insulin resistance. Studies have shown that women with polycystic ovaries have higher blood sugar levels and insulin levels after sugar consumption compared to healthy women. Therefore, you should be careful not to consume processed foods. You can remove packaged cakes, cookies and chocolates from your life and meet your sweet needs with healthy alternatives!
Pay attention to the Mediterranean type diet: Studies have observed that women with polycystic ovaries have chronic inflammation in their bodies, and it is known that this situation is associated with many chronic diseases, especially obesity. The Mediterranean diet, which is based on consuming foods high in nutrients such as fruits, vegetables, whole grains, olive oil, and fish, provides protection against chronic inflammation.
exercise regularly : It has been observed that regular weight or cardio training increases insulin sensitivity and improves blood sugar regulation in women with polycystic ovarian syndrome. You should try to provide the necessary motivation to exercise regularly and make it a lifestyle!
Get enough sleep: It is known that insufficient sleep increases the activity of your hunger hormones and causes you to eat more during the day. Insufficient sleep is directly linked to the risk of overweight and obesity, so make sure you get enough sleep!
Try to manage your stress: Stress increases blood glucose levels, and elevated cortisol levels further exacerbate insulin resistance, which is high in women with polycystic ovary syndrome. That’s why you need to control your stress!
In order to achieve weight loss, which is the first step in the treatment of the disease, and to control body weight, healthy nutrition and regular exercise should become a lifestyle.