PCOS, or polycystic ovary syndrome, is a hormonal imbalance in women. It can cause small cysts in the ovaries, excess weight, infertility and a range of other problems in the body.

PCOS can, however, be controlled through a balanced diet and exercise. Lina Akter, nutritionist at Raiyan Health Care Hospital and Research Centre, spoke to Jago News about what people with PCOS should eat.

Asked how PCOS affects a woman's body and why diet matters, Lina Akter said PCOS is a metabolic and hormonal disorder that affects countless women worldwide. It is thought that one in ten women of child-bearing and reproductive age has PCOS. Because of the hormonal imbalance, women develop insulin resistance, weight gain, problems having children and various other hormonal problems.

As a result, periods become irregular, the ovaries produce excess androgen (male hormone), fertility problems appear, and there is abnormal hair growth, hair loss and dark spotting, along with mood swings, depression, inflammation and gut health problems. These make a woman ill both physically and mentally. If it stays uncontrolled for a long time, it can raise the risk of fatty liver, type 2 diabetes, high cholesterol, high blood pressure and other metabolic diseases.

A correct and healthy diet is therefore extremely important for reducing the signs and symptoms of PCOS and its complications, she said, because a healthy diet can help control blood sugar, insulin and hormone levels. It also helps improve fertility, reduce inflammation and lose weight.

Asked whether a PCOS patient's diet should differ from other people's, she said yes, the diet of a PCOS patient differs from person to person, and it has to be set according to the type of PCOS. Some may have insulin resistance, some excess weight, some inflammation-related problems and some fertility problems.

On the link with insulin resistance, she said the relationship is very close: research has shown that about 60 per cent of patients have insulin resistance. In insulin resistance the body makes enough insulin but cannot use it, so blood sugar rises. Later, type 2 diabetes, slower metabolism, poor sleep and reduced nutrient absorption can follow. To control insulin resistance, patients should eat low glycaemic index foods, enough protein, fibre, healthy fats and probiotic-rich foods.

PCOS patients benefit from eating more foods rich in complex carbohydrates, she said, such as whole grains, brown rice, red flattened rice (chira), barley, oats and quinoa.

Fast food, sugar and processed foods are harmful, she said, because most of them are refined in calories and fat, which can increase weight gain, insulin spikes, hormonal changes and inflammation. They can make the development of the ovaries in a PCOS patient worse.

When planning a daily menu, she said, patients must include low glycaemic index foods, complex carbohydrates, high protein, healthy fats, probiotic-rich foods, omega-3-rich foods and enough water, and cut out simple carbohydrates, fried foods and unhealthy foods.

Hormonal changes in PCOS cause various physical symptoms, and the diet has to be set according to the kind of hormonal problem, she said, though overall a balanced, healthy diet should be followed. Antioxidant-rich foods protect cells from oxidative stress, help reduce insulin resistance and balance the hormones oestrogen and progesterone. Omega-3-rich foods help reduce inflammation. Magnesium and vitamin B help reduce stress, improve sleep and boost mitochondrial function.

Source: Jagonews24. First published in Bengali on The Agro News.