The Right PCOS Diet for Indian Women

The Right PCOS Diet for Indian Women

PCOS i.e. Polycystic Ovary Syndrome is condition of hormonal imbalance in women which gives rise to many symptoms like irregularity in menstruation or no periods at all, excessive hair growth on body and face, acne, skin patches and also problems in conceiving. This condition can also lead to obesity, sleeping disorders, mood disorders and even heart diseases. There is no cure found to permanently end PCOS, however, certain lifestyle changes may prove to be helpful. Certain pills prescribed by a gynecologist can also improve the hormonal imbalance.
Indian women are seen to not take this seriously at the initial stage and only worry at the time when issues come up while planning to have a baby. Generally most Indian women are hit by obesity & this affects their ovulation. There are PCOS Diets that can help combat these symptoms.
Here are diet tips that make for most crucial aspects of Indian Diet Plan for PCOS:

Reduce Caffeine Intake

Reduce Caffeine Intake:

PCOS have a negative impact on the fertility of women and caffeine plays a major role in elevating the issue. Daily consumption of 4 or more cups of coffee can have adverse effects on a woman’s ovulation and menstrual cycle that contributes to infertility. You can reduce coffee in your diet to see if it lessens your PCOS symptoms.

Low Glycemic Index Foods

Low Glycemic Index Foods:

Eat foods that do not lead to sudden increase in your blood sugar levels. Opt for wheat substitutes of white breads, noodles etc. Whole grains like jowar, bajra also have low GI. Add green vegetables, and fresh fruits in your diet.

Lessen your carbohydrate intake

Lessen your carbohydrate intake

PCOS and weight gain are related issues. So cutting down on your carbohydrates would be a wise step. Distribute the carbohydrate consumption evenly between your meals and keep the proportion of carbs with respect to proteins and other nutrients low. Restrain yourself from consuming carbohydrates in the form of chocolate or refined sugars as they can trigger hunger pangs.

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Take Vitamin & Mineral Supplements

Take Vitamin & Mineral Supplements:

Consult your physician who could prescribe you some vitamin and mineral supplements. Most probably he will recommend you to take calcium pills (500mg 2 or 3 times a day). Even multi-vitamins could be taken. Multi-vitamins having folic acid is widely prescribed to women who are trying to conceive.

Increase Fiber & Protein Intake

 Increase Fiber & Protein Intake

Fiber intake will help controlling the blood sugar levels as well as reducing cholesterol. They also help in easy digestion, as well as giving a fell of fullness. Similarly proteins too Help feel full for longer spans and thus help in eating less. This is the best way for women with PCOS to battle weight gain.

Cut Trans-Fat

 Cut Trans-Fat

To keep heart ailments at bay, avoid eating foods that have trans fat. Have mono-saturated fats and omega 3 fats instead. Avoid full cream milk and milk products, red meat, butter, fried foods, etc. You can have fish, nuts, flax-seed, olive oil which are all healthy fats.

Limiting Alcohol Intake

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Most of us know that ingesting too much alcohol can adversely affect the liver, true. But few know that liver plays the role of eliminating excess oestrogen in women that is important to avoid PCOS. But when you consume a lot of alcohol, the liver diverts its attention towards getting rid of the excess alcohol. Resulting in a piling of oestrogen which leads to PCOS. To avoid this condition, limiting alcohol consumption will go a long way!

Eating well and maintaining an active daily routine, will not eradicate the syndrome and its symptoms entirely, but will definitely help reduce the associated health risks. It is therefore necessary that all women take the condition seriously and take appropriate measure to curb the long term consequences. Consult your doctor/ gynecologist if you seem to have PCOS symptoms. You can also try Idietitian’s diet plan for PCOS patients in India. The source any be any; a timely help and Initiation on your part can make life much better and fulfilling for PCOS patents.

 

 

7 Tips For Gluten Free Diet

7 Tips For Gluten Free Diet

Gluten free foods are the talk of every town and the reason is not ‘latest trend’. It is rather because of a disease, Celiac that is on a hike these days. People suffering from this disease are allergic to gluten, a compound found in wheat, barley and rye. Once diagnosed, you are put on an anti-gluten diet for life long. That sounds scary, isn’t it? People who have been recently diagnosed might be having a tough time to accept the facts and will be taking the whole diet change thing as a threat. You can opt for the gluten intolerance diet to have a holistic approach towards the new path. To make choices easy, we have brought to you some tips that will help you adjust to the new scenario of life with ease.

Read Food Labels

Read Food Labels

The packed foods have a labeling of allergens and other ingredients embossed on the backside and can be referred to check whether it is suitable or not. Big brands will always mention such ingredients no matter how little the amount is used. So make a habit of always going through the labels before buying any packed food items.

Gluten Free Alternatives

Gluten Free Alternatives

Breads, pasta and crackers have gluten in them but you don’t really have to eliminate these delicacies from your diet. Don’t believe us? You can always opt for the gluten free varieties in your favorite items and enjoy every bit of them. Just be very careful while picking these things and make sure they don’t contain even a pinch of gluten.

Naturally Gluten Free Foods

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Not all foods will contain gluten so you don’t always have to be on high alert while eating. Foods like fruits, veggies, meat, fish, poultry, eggs and cheese are naturally free from gluten. So these can be included in your diet on an everyday basis. These are safer options than those which may or may not contain gluten. Though you could consult your doctor and check for other allergies!

Also Read: The Indian Diet Plan To Lose Weight

Gluten Free Cereals

Gluten Free Cereals

Just because some cereals contain gluten, doesn’t mean that you will be devoid of cereals completely. Naturally gluten free cereals are an option for you. The list contains corn, millet, quinoa and many more. But before you decide on piling them up in your pantry, just check the labels for uncontaminated versions. Double checking and surety is the key here!

Choosing The Right Alcohols

Choosing The Right Alcohols

Many people end up ruining their efforts of restricting to gluten free foods by consuming the wrong alcohols. Not all alcohols are harmful but some of them are a strict no no in the gluten free diet. These include, beer, larger, ales and stouts. Though the gluten free varieties of beer are available in some stores, be very careful in buying and do check labels. Wine, sherry, cider, port and spirits are safer options.

Cross Contamination

Cross Contamination

You might be choosing your foods with careful consideration but might not be alert for cross contamination. A small amount of gluten that you may consume from butter with bread crumbs on it, or chopping veggies on shelf where the normal bread was cut can cause symptoms. Using separate spreads and washing shelves can reduce your risk of cross contamination.

Choosing Sauces

Choosing Sauces

Pasta sauces, stocks and gravies have a high tendency to contain wheat flour for the thick consistency. This implies that they will contain gluten and hence not suitable for you. Check labels for the gluten free varieties or you could even put in some efforts to create your own sauces. You could use potato starch or cornflour to thicken them instead!

Go for these tips to make your new diet plan more comfortable and practical for you. Some people tend to put on weight by eating different cereals on a regular basis to avoid wheat. You can opt for gluten free diet plan for weight loss to tackle that situation while keeping the symptoms at bay!