4 vitamin supplements for woman with PCOS

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PCOS or Polycystic ovary syndrome is a health disorder characterized by higher amounts of the male hormones called androgens. Women who are having PCOS also have insulin resistance, which results in unwanted weight gain, lack of ovulation, anovulation, and inability to conceive.

In such cases, it becomes very important to watch over your lifestyle, and also take essential nutrients as well as vitamins into your diet. However, the vitamin requirements may vary from one person to another, which depends on medical background, body type, lifestyle and genetic factors. Do consult with healthcare provider before having any of the below-given vitamins. Get the benefits of cost-effective medical service in Bangalore.

Here are 4 essential vitamins for women with PCOS.

Inositol

It is also known as vitamin B8. This vitamin improves the symptoms and ovulatory functions.  

Vitamin D

Lack of vitamin D also causes PCOS among women. If vitamin D is supplied regularly, this will help in regulating insulin resistance and symptoms of PCOS.

Folic acid

Also called by another name vitamin B9, folic acid is usually given along with inositol to cure PCOS. When consumed together, both the nutrients can improve ovulatory symptoms and insulin resistance.

Omega 3

Studies that Omega-3 supplements decrease your androgen levels and help in improving PCOS symptoms.

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2 healthy detox recipes

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Healthy living and fitness have become the topmost priorities of people these days. People are spending hours in the gym while working out on their body parts heaping stubborn fat. Weight loss process also needs foods that burn fats along with regular exercise.

We have three recipes that will not treat your taste buds but also promotes good health as well as beauty inside out. These recipes are a great escape for people with excess weight, PCOD/PCOS, acidity, and high cholesterol.

Rainbow salad (rich in anti-oxidants)

Ingredients:

For salad

  • 50 gms cucumber
  • 50 gms baby corn
  • 50 gms capsicum
  • 50 gms zucchini
  • 50 gms green bell pepper

For dressing

  • 2 tsp lemon juice
  • 1/4 tsp stevia powder
  • Salt to taste

Method

  1.  Mix all the dressing ingredients and keep it aside at least for 1 hour.
  2.  Cut all the salad vegetables finely
  3. Add the dressing to the finely cut vegetables and mix it well
  4. Keep it in the refrigerator. Serve cold.

Fruit Salad (rich in fiber)

Ingredients:

  • 2 sliced apples
  • 1 cup pomegranate
  • 8 sliced oranges
  • 7 mint leaves
  • 2 tsp lime juice
  • 2 tsp honey
  • ¼ tsp chat masala

Method

  1. In a bowl, mix all the fruits, add lime juice and toss.
  2. Sprinkle some chat masala, mint and drizzle with honey
  3. Mix all the ingredients and enjoy.

foods to avoid during polycystic ovarian disorder (PCOD)

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What is PCOD?

PCOD is a disorder that is initiated by a hormonal imbalance. Women with PCOS have higher levels of androgen, which is also known as male hormones. To know more about polycystic ovarian disorder (COD) refer to the previous article all you need to know about polycystic ovary syndrome (Pcos)

Women with PCOD should be very careful about their eating habits especially the food that can bring about a great deal of change in one’s health. Just like there are foods that can help in dealing with PCOD, there are also some foods suggested by the healthcare provider one should cut off totally if you are suffering from PCOD/PCOS. Find doctors in Bangalore and you can also book an online doctor appointment in Bangalore to ask any queries about PCOS/PCOD to get an effective treatment.

·Dairy

Milk, as well as milk products, cause a rise in testosterone levels. It has a protein that limits normal testosterone level in the body. As a result, testosterone has not managed that lead to higher levels of testosterone in the body. In PCOD woman the testosterone levels are already high, and dairy products just worsen the problem.

·Foods with high GI (Glycemic Index)

Foods having a high GI cause a sudden rise in blood sugar levels. Foods with a high GI that you should avoid include muffins, white rice, cakes, mashed potatoes, and rice cakes.

·Unhealthy Fats

If you have PCOD cut off red meat, dairy products, processed foods, and fatty foods from your diet.

·Soy products

Studies suggest that soy has been associated with delayed ovulation. So, women having PCOD should avoid soy products especially those who are trying to conceive.

how to lose weight with PCOS

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Nearly 80% of women who are suffering from polycystic ovary syndrome have insulin resistance, which is the major reason why it’s even tougher for you to cut off extra pounds with PCOS. This is because the insulin resistance elevates our cravings and hunger resulting in you end up eating too much.

Being overweight or obese further increases the chances of becoming an insulin resistance. So, the first and foremost thing you need to do in order to lose weight normally just like everyone else is getting rid of or lowering the insulin resistance. In severe insulin resistance cases, consult a doctor to get a treatment and get your hands on affordable healthcare services in Bangalore.

  1. Eat right
  • Gorge on protein more by including it around 30% in your diet while carbs less than 50%.
  •    Avoid eating the salty, sugary, & fatty foods as much as possible and eat more of weight loss foods.
  • Drink more water
  • Eat more fresh fruit and vegetables
  • Eat foods high in resistant starch such as bananas, navy beans & potatoes because resistant starch helps in lowering insulin resistance or improves insulin sensitivity.
  1. Exercise

Make exercise a part of your regular routine start from low to moderate activities including walking or swimming for 30-90 minutes every day. Daily exercising has shown effective results in lowering or getting rid of insulin resistance.

  1. Learn the art of mindful eating

Mindful eating has been practiced for hundreds of years by Buddhist monks. The concept is very simple “bring attention and focus to eating.” This practice has been helping chronic overeaters reduce calorie intake and stress, which are helpful in losing weight.

  1. Take supplements

Supplements will aid in getting rid of insulin resistance begin by including Vitamin B3, Vitamin B6, and Chromium in your diet because lack of these three vitamins and minerals can result in insulin resistance.

  1. Stay stress-free

Deal with your stress because chronic stress can only worsen the insulin resistance.

  1. Sleep more

Get more sleep at least 7 to 9 hours a day because lack of sleep can also make your insulin resistance worse.

  1. Avoid smoking, drinking, and other drugs. 

how to get pregnant with PCOS?

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Polycystic ovarian syndrome is a common disease that usually affects 1 out of 10 women. The first thought a woman with PCOS come across is whether she would be able to conceive a baby or not. As per the doctors, it is not impossible but adopting a healthy lifestyle and diet would definitely help.

It is a condition wherein women suffering from polycystic ovaries can experience other symptoms such as extra hair growth on the face as well as tummy, irregular menstrual cycle, acne, weight gain, and difficulty in getting pregnant. If you are expecting and hasn’t found your choice doctor in Bangalore. Get the best doctors in Bangalore such as the gynecologist, pediatrician etc.

Given below are a few lifestyle as well as diet changes that will help you get pregnant even if you have PCOS or PCOD.

  1. Eat healthy

You have to religiously follow PCOS friendly diet including fresh fruits as well as vegetable and break up totally with saturated fats, cheese, fried food, and milk. In most of the cases, women with PCOS tend to put on some pounds and positive changes such as uses of herbs, change in diet and acupuncture make pregnancy possible.

  1. Regular workouts

Working out regularly is a very import for PCOS women because it keeps the insulin levels under control and reduces the effect of PCOS. During exercise, a hormone called endorphin is released which will helps the person to feel better and stress-free.

  1. Shed of some pounds

Losing weight is an effective way as it enhances the ovulation as well as cyclic menstrual function along with regulating glucose and insulin levels in the body. This will aid in balancing the body’s hormones and normalizes menstrual cycle.

  1. Change your lifestyle

Quit drinking and smoking, it will only worsen the hormonal imbalance. Apart from quitting smoking, drinking one should also make a mind to refrain from other harmful drugs.

  1. Avoid stress

Stress is one among the main causes of PCOS as it affects the internal system in several ways. Try to avoid stress as much as possible by taking short, frequent offs your daily routine to keep your body and mind refreshed.

8 home remedies for polycystic ovary syndrome (PCOS)

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One in 10 women at childbearing age is affected by the polycystic ovarian syndrome. If you are a sufferer, you would definitely know how this ailment can affect the physical as well as mental state. While there are treatment options recommended by doctors, but natural remedies to treat PCOS are very effective at reducing symptoms.

Women with PCOS suffer from its effects, such as irregular menstrual cycles, weight gain, facial hair, hair fall, acne, diabetes, depression, spotting in between periods, infertility and even cardiac diseases etc.

Home remedies for PCOS

  1. Vitamins

You might have heard that vitamin D is essential in women for optimum functioning of the reproductive system. Vitamin D plays key roles in different ovarian processes and also affects glucose homeostasis. Nearly 65-85% women suffer from PCOS because of vitamin D deficiency. Taking vitamin D supplements can regulate the reproductive and metabolic processes and aid re-establish regularity in menstrual and ovulation.

  1. Apple cider vinegar

Take 2 teaspoons of apple cider vinegar and mix in one glass of warm water. Have the mixture empty stomach in the morning. You can gradually increase to 2-3 times in a day before meals.

  1. Coconut oil

Consume 1 tablespoon of virgin coconut oil as it is or by mixing it with smoothies, every day. Coconut oil has medium chain fatty acids and antioxidants that help in regulating blood sugar levels and insulin production. It also improves cardiovascular health by reducing levels of bad cholesterol in the blood.

  1. Green tea

Brew 1 teaspoon of fresh green tea by steeping the herb in hot water for 4-5. Strain in a cup, add honey and mix well. Have the tea while it is still warm. Drink 2-3 cups of this green tea in a day.

The antioxidants present in green tea, such as catechins can potentially bring down the levels of the hormones that cause ovarian cysts and other related symptoms. Even insulin levels are also brought in control by the green tea antioxidants.

  1. Aloe Vera juice

Drink one glass of Aloe Vera juice in the morning, before eating breakfast. Have this juice every day for better results.

  1. Amla juice

Take ½ cup of amla juice, dilute it with water and drink it. Repeat this once in an every day.

  1. Cumin seeds

Mix ½ teaspoon of cumin seed powder in one cup of warm water and drink the mixture. Repeat this twice a day.

  1. Cinnamon and honey

Take 1 teaspoon of cinnamon powder, mix it with 1 tablespoon of honey and ingest it. Repeat this once in a day.