Polycystic Ovary Syndrome or PCOS is an endocrine disorder that impacts around 8%-13% of Australian women during their reproductive years. Due to the many potential causes of its symptoms, including acne, weight gain, and irregular periods, roughly 70% of these data are still undiagnosed. Thankfully, many of these problems can be managed by following a PCOS diet plan that focuses on balancing hormones.

Here are six diet hacks to help you naturally tame and treat PCOS, according to the literature.

 

1. Limit your dairy consumption.

It’s advisable to ditch dairy products if you have PCOS, particularly when dealing with elevated testosterone and endogen levels. Research suggests milk intake and PCOS are directly associated, particularly affecting the acne component of the disorder.

 

2. Ditch the refined flour.

Aside from being generally low in nutritional value, wheat flour are also high in gluten and glycemic index, making it basically not the best choice for people with PCOS. Its overconsumption is also associated with hormonal imbalance and increased inflammation.

 

3. Say a sweet goodbye to sugar.

According to research, consuming sugar-sweetened beverages is associated with a higher risk of PCOS, particularly in women of reproductive age. Additionally, women with PCOS are more likely to have insulin resistance and have higher chances of developing Type 2 diabetes. All in all, it’s best to opt for natural sweeteners, including honey, coconut sugar, and stevia, if you have a sweet tooth.

 

4. Make Omega-3s your besties.

Omega-3 fatty acids are fantastic for PCOS! They boost fertility, balance hormones, enhance insulin sensitivity, and even help reduce facial hair growth. Plus, they lower inflammation too! You can get natural Omega-3s from foods like walnuts, flax seeds, chia seeds, and avocados. Fatty fish such as mackerel, sardines, and salmon are also great options, or you can take supplements, too!

 

5. Vitamin B is key!

B vitamins, particularly B9 and B12, have been well-studied to improve fertility and ameliorate hallmark features of PCOS in women. Add more green leafy veggies and citrus fruits to your diet for an easy B-vitamin boost!

 

6. Turmeric is terrific.

Turmeric extracts have been scientifically proven to enhance hormone and lipid profiles and improve antioxidant and glycemic levels in the body. These qualities contribute to the regulation of PCOS and prevention of ovarian cell dysfunction and ovulation issues, ultimately leading to improved fertility. Consume it with black pepper and some form of fats for better absorption.

 

Conclusion

 

Polycystic Ovary Syndrome (PCOS) affects a significant number of women during their reproductive years, and many remain undiagnosed. However, by adopting a well-balanced diet plan, it’s possible to manage and treat PCOS naturally. Incorporating scientifically-approved diet hacks, such as limiting dairy intake, avoiding refined flour and sugar, increasing Omega-3 and B-vitamin consumption, and including turmeric in your meals, can significantly help in alleviating PCOS symptoms and improving overall well-being.

Remember that a healthy diet, along with regular exercise and stress management, can make a world of difference in managing PCOS and enhancing fertility.

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