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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.

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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 June 13, 2019

    5 Fixes For Common Sleep Issues All Couples Deal With

    5 Fixes For Common Sleep Issues All Couples Deal With

    Sleeping next to your partner can be a satisfying experience and is typically seen as the mark of a stable, healthy home life. However, many more people struggle to share a bed with their partner than typically let on. Sleeping beside someone can decrease your sleep quality which negatively affects your life. Maybe you are light sleepers and you wake each other up throughout the night. Maybe one has a loud snoring habit that’s keeping the other awake. Maybe one is always crawling into bed in the early hours of the morning while the other likes to go to bed at 10 p.m.

    You don’t have to feel ashamed of finding it difficult to sleep with your partner and you also don’t have to give up entirely on it. Common problems can be addressed with simple solutions such as an additional pillow. Here are five fixes for common sleep issues that couples deal with.

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    1. Use a bigger mattress to sleep through movement

    It can be difficult to sleep through your partner’s tossing and turning all night, particularly if they have to get in and out of bed. Waking up multiple times in one night can leave you frustrated and exhausted. The solution may be a switch to a bigger mattress or a mattress that minimizes movement.

    Look for a mattress that allows enough space so that your partner can move around without impacting you or consider a mattress made for two sleepers like the Sleep Number bed.[1] This bed allows each person to choose their own firmness level. It also minimizes any disturbances their partner might feel. A foam mattress like the kind featured in advertisements where someone jumps on a bed with an unspilled glass of wine will help minimize the impact of your partner’s movements.[2]

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    2. Communicate about scheduling conflicts

    If one of you is a night owl and the other an early riser, bedtime can become a source of conflict. It’s hard for a light sleeper to be jostled by their partner coming to bed four hours after them. Talk to your partner about negotiating some compromises. If you’re finding it difficult to agree on a bedtime, negotiate with your partner. Don’t come to bed before or after a certain time, giving the early bird a chance to fully fall asleep before the other comes in. Consider giving the night owl an eye mask to allow them to stay in bed while their partner gets up to start the day.

    3. Don’t bring your technology to bed

    If one partner likes bringing devices to bed and the other partner doesn’t, there’s very little compromise to be found. Science is pretty unanimous on the fact that screens can cause harm to a healthy sleeper. Both partners should agree on a time to keep technology out of the bedroom or turn screens off. This will prevent both partners from having their sleep interrupted and can help you power down after a long day.

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    4. White noise and changing positions can silence snoring

    A snoring partner can be one of the most difficult things to sleep through. Snoring tends to be position-specific so many doctors recommend switching positions to stop the snoring. Rather than sleeping on your back doctors recommend turning onto your side. Changing positions can cut down on noise and breathing difficulties for any snorer. Using a white noise fan, or sound machine can also help soften the impact of loud snoring and keep both partners undisturbed.

    5. Use two blankets if one’s a blanket hog

    If you’ve got a blanket hog in your bed don’t fight it, get another blanket. This solution fixes any issues between two partners and their comforter. There’s no rule that you have to sleep under the same blanket. Separate covers can also cut down on tossing and turning making it a multi-useful adaptation.

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    Rather than giving up entirely on sharing a bed with your partner, try one of these techniques to improve your sleeping habits. Sleeping in separate beds can be a normal part of a healthy home life, but compromise can go a long way toward creating harmony in a shared bed.

    Featured photo credit: Becca Tapert via unsplash.com

    Reference

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