PCOS and Insulin Resistance
Polycystic Ovarian Syndrome (PCOS) can lead to more severe illness if it is not properly treated. An important part of controlling the illness and its symptoms involves having a good diet. Insulin resistance refers to a condition where the body must secrete large amounts of insulin to remove excess sugar from the blood stream. An overabundance of insulin can cause severe damage to the body, and can lead to polycystic ovaries. Since there has been a proven link between the body's insulin production and PCOS, it is important to take the proper steps to manage insulin levels in the body. The following recommendations are helpful in planning a diet that can help you to manage your PCOS successfully.
· Space out your carbohydrates – Both insulin levels and blood sugar rise when a person consumes a large amount of carbohydrates at one time. The body needs to use more insulin to break down carbohydrates than is required to break down other kinds of food. A spike in insulin and blood sugar levels can increase a hormonal imbalance that leads to many of the symptoms of PCOS. By spacing out carbohydrates in meals throughout the day, it helps to regulate both insulin and blood sugar levels.
· Avoid food triggers – Certain foods trigger cravings that cause a person to overeat. By acknowledging which foods trigger a desire to overeat and avoiding them, you can better control your caloric intake and help keep your weight at a healthy level which can help to reduce the symptoms of your PCOS.
· Eat whole and unprocessed grains – While not always the most tasty of the grains, whole grains and unprocessed grains cause blood sugar to rise at a much slower rate. A good place to find unprocessed grains is at an organic food store.
· Take a multivitamin – The body needs the proper concentration of minerals to stay healthy, and certain minerals are especially important of you are trying to get pregnant and suffer from PCOS. Two 500mg calcium pills, taken during the day is a good way to supplement your body's calcium production, and taking a folic acid supplement is very important for women who are trying to get pregnant as well.
· Drink plenty of water – Try to drink the recommended eight glasses per day. When you reduce your carbohydrate intake, it is possible that dehydration may occur. So, it is important to stay hydrated by drinking water combined with other non-caffeinated beverages.
· Avoid foods high in saturated and trans fats – By doing so, you will promote a healthy heart. Foods high in saturated and trans fats include whole milk, butter, fried foods, and rich desserts. While these foods can be consumed in moderation, overindulgence can be harmful to your heart.
Managing PCOS often requires a major dietary change for many women, and most of the tips listed above are useful for anyone who is trying to lose weight. By maintaining a healthy weight, you can reduce insulin resistance, and help to decrease the severity of your PCOS symptoms.