Knowing the Cause of PCOD
It is a common misconception that PCOD begins in the ovaries, but insulin imbalance, which begins the process, is the true starting point. It begins with insulin resistance, causing an increase in blood sugar levels. This causes the ovaries to produce androgens (male hormones), which disrupt the hormonal equilibrium and in turn disrupt ovulation and regular menstruation, causing acne, weight gain, and infertility.
This condition of PCOD can also be improved by the natural treatment of this condition through the improvement of diet and lifestyle through exercise, stress and sleep management, etc.
What Women with PCOD Should Eat
There is no denying that diet has a profound effect on insulin and hormonal levels. Foods that are nutrient dense promote the decrease in inflammation of the body, and in turn, stabilize blood sugar and promote healthy ovulation.
Use these foods frequently:
- Leafy greens and fresh vegetables
- Brown rice, oats, and quinoa
- Legumes and beans
- Seeds and nuts like chia seeds and almonds
- Healthy fats like olive oil
- Fish, eggs, paneer, and pulses
- Fruits, in season, and in moderation
Whole foods with higher fiber content have been shown to improve insulin sensitivity and can help reduce the symptoms of PCOD.
Foods to Reduce/Limit
The following food items can worsen insulin resistance and lead to more inflammation.
- Sugary foods and drinks
- Products made with refined flour and white bread
- Snacks that are prepackaged and processed
- Fast foods and fried foods
A proper more moderate eating pattern can give more positive results than a stricter one.
Lifestyle Changes
Dieting is not enough to bring balance to your hormones.
Stay Active
Exercise can help manage weight and improve the body's insulin sensitivity. At least 30 minutes of exercise like cycling, walking, yoga, or strength training is recommended most days of the week.
Prioritize Sleep
Sleep is essential to help regulate hormones. Aim for quality sleep for 7-8 hours each night. Lack of sleep can cause higher levels of stress hormones and worsen the body's insulin resistance.
Manage Stress
Meditation, deep breathing, and yoga can help reduce chronic stress that can worsen hormonal imbalances. Spending time outdoors can improve your overall health and wellness.
The Bottom Line
Goal-focused diets or rapid solutions do not exist for PCOD reversal naturally. You’ll need to focus on a number of things including the improvement of insulin sensitivity, inflammation levels, creating hormonal balance, and developing lifestyle habits that you can maintain. The right nutrition, movement, sleep, and stress management have helped a number of women experience a higher level of energy, better weight and health levels, and improved regularity of their menstrual cycle. It has been seen that improvement of health levels and regularity of menstrual cycles will occur when consistency is maintained.