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If You’ve Been Diagnosed With Polycystic Ovarian Syndrome, Try These Dietary Changes

If You’ve Been Diagnosed With Polycystic Ovarian Syndrome, Try These Dietary Changes

Following a PCOS diet won’t only help to alleviate symptoms and potentially cure the syndrome, it may also improve your overall health as you’re strongly encouraged to follow a diet rich in natural ingredients!

How is PCOS affecting your body?

It means your body is not using insulin properly. Insulin is a vital tool in our bodies’ digestive process as it promotes the absorption of glucose. If a person is insulin-resistant, their blood sugar levels rise. This, in turn, causes the pancreas to pump out high levels of insulin to compensate.

In a woman, this can lead the ovaries to produce more androgens, such as testosterone, which can manifest itself in several ways, including sudden increased hairiness and other unpleasant side effects, like acne, irregular menstrual cycles, male pattern baldness, and difficulty losing weight.

It has also been linked to more serious problems, including infertility and heart disease.

pcos-labeled-web
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    Medical research, however, has shown that a healthy diet can play a very important role in combating hormonal conditions, such as Polycystic Ovarian Syndrome.

    It’s important to keep away from processed foods and unhealthy fats, as well as refined carbohydrates, as these all cause inflammation and exacerbate insulin-resistance. Due to this factor, sources of lean protein, such as chicken, turkey, and fish are a great way to go on a PCOS diet. A high-fiber diet can also be very beneficial to women with Polycystic Ovarian Syndrome, as it slows down digestion and reduces the impact of sugar on the blood. Foods with anti-inflammatory properties are recommended because PCOS is linked to inflammatory problems caused by the immune system’s reaction to the syndrome.

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    Below are two examples of recipes that can be chopped and changed, always in a healthy manner of course (think more veg and no processed or refined foods).

    Chicken Stir-Fry

    2 Skinless chicken breasts

    2 Diced onions

    2 Garlic cloves

    Chopped tomatoes

    1 Teaspoon of curry powder

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    1 Teaspoon of turmeric

    1 Teaspoon of chili powder

    Olive oil

    2 Cups brown rice

    This is a bit of a toss-up between a chicken curry and a stir fry because we want to avoid dairy products usually associated with curry sauces, while taking advantage of turmeric, which has very useful anti-inflammatory properties – as do the tomatoes. It’s also best to keep away from seed oils such as vegetable, grapeseed, and canola oil.

    Instructions:

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    1. Allow the rice to cook while browning onions and garlic in a large frying pan.
    2. Cut chicken into pieces and add it into frying pan. Heat until cooked through.
    3. Add tomatoes and spices. Simmer the mixture for about 30 minutes.
    4. Serve over a bowl of brown rice.

    Grilled Salmon and Basil with Steamed Broccoli

    2 Salmon steaks

    2 Tablespoons of olive oil

    2 Tablespoons of lemon juice

    1 Tablespoon fresh basil

    2 Lemon wedges

    1 Cup broccoli florets

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    Salmon is a great source of lean protein, as well as the essential omega-3 fatty acids. It is also considered a fantastic option for PCOS diets because it’s high in Vitamin D. Low levels of vitamin D have been found to correlate with Polycystic Ovarian Syndrome and are linked to insulin-resistance and acne problems.

    Broccoli also has a very low glycemic index and is a fantastic source of calcium and is very low in calories. Steam if possible to retain as many nutrients as possible in the cooking process.

    Instructions:

    1. Mix lemon juice and basil in a small bowl before brushing the mixture on both sides of the salmon.
    2. Grill at medium temperature until salmon reaches an internal temperature of 145ºF.
    3. Steam broccoli separately.
    4. Serve with lemon wedges.

    It’s important to note that any suggestions are guidelines, and that people with Polycystic Ovarian Syndrome have had varying success with different diet plans. As always, it’s important to experiment and see how your body reacts to the changes. Dairy, for example, is known to worsen symptoms in some women, while others haven’t found it necessary to fully remove it from their diet.

    Rely on trial and error to see which foods work best for you and your health.

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    Christopher Young

    Freelance Blogger, Writer and Journalist

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    Last Updated on March 13, 2019

    How to Get out of a Rut: 12 Useful Ways to Get Unstuck

    How to Get out of a Rut: 12 Useful Ways to Get Unstuck

    Have you gotten into a rut before? Or are you in a rut right now?

    You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

    Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

    1. Work on the small tasks.

    When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

    Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

    2. Take a break from your work desk.

    Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

    Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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    3. Upgrade yourself

    Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

    The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

    4. Talk to a friend.

    Talk to someone and get your mind off work for a while.

    Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

    5. Forget about trying to be perfect.

    If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

    Just start small. Do what you can, at your own pace. Let yourself make mistakes.

    Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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    6. Paint a vision to work towards.

    If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

    Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

    Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

    7. Read a book (or blog).

    The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

    Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

    Check out the best selling books; those are generally packed with great wisdom.

    8. Have a quick nap.

    If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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    9. Remember why you are doing this.

    Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

    What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

    10. Find some competition.

    Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

    Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

    11. Go exercise.

    Since you are not making headway at work, might as well spend the time shaping yourself up.

    Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

    As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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    Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

    12. Take a good break.

    Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

    Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

    Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

    Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

    More Resources About Getting out of a Rut

    Featured photo credit: Joshua Earle via unsplash.com

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