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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 October 18, 2018

    10 Benefits of Sleeping Naked You Probably Didn’t Know

    10 Benefits of Sleeping Naked You Probably Didn’t Know

    Sleeping is one of the most important things we do every night.

    Getting the right amount of sleep has an untold number of health benefits and not getting enough sleep is a serious problem in many countries around the world.

    So you should have heard of the many benefits of getting adequate sleep, but did you know that you can get additional benefits by sleeping naked?

    Here are some benefits of sleeping in the nude:

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    Video Summary

    1. It is easier.

    When you don’t have to worry about sleeping in clothes, things start to get easier. You don’t have to buy pajamas, which can save you money. You have less clothes to wash and less clothes to put away. You may have to clean your bed sheets more often, but not nearly as often as you’d have to wash your pajamas when you run out.

    2. It forces you to be ready to go more often.

    Some people get off of work, change into their pajamas, and use this as an excuse to stay home the rest of the evening. This can lead to a more sedentary lifestyle, which has been attributed to things like weight gain.[1] When you keep your regular clothes on, you tend to go out more often and that’s a good thing.

    3. It can make you feel happier and more free.

    Just imagine the feeling of laying in bed naked. You’re free of your pants and underwear. Women, you’re not wearing a constrictive bra. It’s just you sandwiched between two cool sheets. The feeling just makes you want to smile and it makes you feel more free. Everyone can use that kind of good feeling every now and then, and it may even help you be happier as a person.

    4. Skin-on-skin contact is the best.

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      If you’re married, or living with your significant other, sleeping naked gives a greater chance of skin-on-skin contact, especially when it comes to cuddling. This kind of contact can also lead to a more active sex life. All of this releases copious amounts of oxytocin, which is the neurotransmitter that helps you feel those good feelings about your significant other.[2]

      5. It could lead to better sleep.

      Let’s revisit the scenario I described above. There are no drawstrings or clothes getting tangled in sheets. You don’t have to worry about shirts getting twisted. All of these distractions go away when you sleep naked and it may help you get better, deeper sleep. You don’t need science to tell you that better, deeper sleep only helps you be healthier.

      6. It can help your skin.

      For once your body gets to breathe. Your private parts, armpits, and feet are generally restricted all day and are often covered by multiple layers, even in the summer time. Give those parts a chance to air out and breathe. This can lower the risk of skin diseases, like athlete’s foot, that result from wet, restricted skin.[3]

      7. It helps you regulate your cortisol.

      Cortisol is a very strange chemical in the body but it can do a lot of damage. When you sleep naked, it helps keep your body temperature at the optimal ranges so your body can better create cortisol. If you sleep overheated your cortisol levels tend to stay high, even after you wake up. This can lead to increased anxiety, cravings for bad food, weight gain, and more terrible things.[4] Sleep naked so you can keep your body temperature down and sleep well so your body can properly produce and regulate cortisol.

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      8. It balances your melatonin and growth hormone.

      Continuing along that same vein, keeping your sleeping environment below 70 degrees (F) every night can help your body regulate its melatonin and growth hormone levels. These chemicals help the body do things like prevent aging and are essential to good health. When you sleep in clothes, your body heats up and prevents effective use of these hormones. In other words, sleeping with clothes on makes you grow old faster.

      9. It can keep your sex organs happier.

      For men, the cooler sleeping conditions allows your testes to remain at a cooler temperature. This helps keep your sperm healthy and your reproductive systems functioning as normal. For women, the cooler and more airy sleeping conditions can actually help prevent yeast infections. Yeast grows better in warm, moist conditions.[5] When it’s cooler and dryer, the growth of yeast is prevented.

      10. Sleeping in the summer is more bearable.

        Summertime is a tricky time to get good sleep. If you don’t have air conditioning, then you may find your bedroom a bit stuffy at night.

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        Shedding those bedtime clothes can help the bedroom feel more comfortable. You may even be able to turn the A/C off on those cooler nights, which can save you a few bucks on your electricity bill.

        Don’t wake up drenched in sweat again because your thermostat is downstairs and the hot air expands up to your bedroom where the thermostat can’t read the warm temperatures.

        Sleep well with your naked body!

        With these tips in mind, it’s time to start taking off your clothes at night!

        Of course, there are times where clothes are preferable. If you are ill or it’s cold outside, then you should sleep with clothes on to help you stay warm and prevent further illness. Otherwise, go commando!

        If you’re looking for more tips to sleep well and get up feeling energetic, I recommend you to check out this guide:

        Want to Feel More Energized Throughout the Day? Start With This

        Reference

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