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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 January 11, 2021

    11 Hidden Benefits of Using Oil Diffusers

    11 Hidden Benefits of Using Oil Diffusers

    Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

    Read on for 11 hidden benefits of using oil diffusers.

    1. Safe Scents That Make Sense

    Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

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    2. Stress Relief

    Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

    3. Improved Sleep

    Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

    4. Appetite Control

    Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

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    5. Bacteria and Mold Killing

    When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

    6. Decongestion and Mucus Control

    Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

    7. Mosquito Repellant

    Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

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    8. Pain Relief

    While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

    9. The New Anti-Viral

    Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

    10. Improved Cognitive Function

    Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

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    11. Money Saving

    With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

    Featured photo credit: Jopeel Quimpo via unsplash.com

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