Ayurveda Management of PCOD (Poly Cystic Ovarian Syndrome)
Dietary & Lifestyle Changes
- Exercise should be 30-45 minutes. Walking, running, skiing (skipping), swimming, cycling, dancing etc can be included. Exercise should be done until you sweat well.You should keep fit and undertake regular exercise and work out. Walking is an ideal exercise which you can opt for.
- Avoid junk and fried food
- Take your dinner early or at least 8 oclock at night. You can include more Vegetables either as salad or in the cooked form.
- Include more lean protein in your diet :PCOS can cause you to gain weight. A diet reich in lean protein, as they are more likely to keep you fuller for longer and prevent you from reaching for unhealthy snacks. This way, you wont be adding up to calories and not gain weight. Your PCOS diet should consist of tofu, chicken and fish.
- Include food having Anti Inflammatory action in your diet : According to the PCOS Nutrition Center, eating foods that helps reduce inflammation can minimise PCOS symptoms. Load up on tomatoes, kale, spinach, almonds, walnuts, olive oil, fruits, fatty fish and whole grains that have anti-inflammatory properties.
- Add more Omega-3 Fatty Acids :Omega-3 fatty acids are known to balance hormones and also improve insulin levels. Consume foods like fish, olive oil, avocado and nuts and seeds.
- A low glycemic index (GI) diet: The body digests foods with a low GI more slowly, meaning they do not cause insulin levels to rise as much or as quickly as other foods, such as some carbohydrates. Foods in a low GI diet include whole grains, legumes, nuts, seeds, fruits, starchy vegetables, and other unprocessed, low-carbohydrate foods.
- You should eat heart healthy food which includes vegetables, nuts, fruits, whole grains and beans. Avoid foods which contain saturated fats and these include fried food, meat and cheese.
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