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 Polycystic Ovary syndrome (PCOS) is typically carmarked by irregular periods or by no menstruation at all.

Women with pcos typically have multiple cysts in their ovaries, caused by on overproduction of hormones called androgens. 

Around 50 percent of women with the disorder are overweight or obese common symptoms include. 

# acne - hersutism ( excessive hairiness)  

# male pattern baldness, women with pcos, particularly when it's symptoms are not managed also at greater risk for 

# heart disease 

# endometrial cancer 

# diabetes # high blood pressure 

Many women with pcos find they are able to manage their symptoms and reduce their risk of other medical concerned by controlling their diet and lifestyle choices. 

Women with pcos are often found to have higher than normal insulin levels. Insulin is a hormone that's produced in your pancreas. It helps the cells in your body turn sugar (glucose) into energy. 

          Foods to add your diet 

#High fiber foods can help the insulin resistance by showing down digestion and reducing the impact of sugar on the blood. This may be beneficial to women with pcos. 

       Great option for high fiber foods includes. 

#cruciferous vegetable, such as broccoli, cauliflower, and Brussels sprouts. 

# green ,including red leaf lettuce and arugula. 

# green and red pepper  

# beans and lentil 

# almonds 

# berries 

# sweet potato 

# winter squash 

# pumpkin 

Lean protein sources like tofu chicken and fish don't provide provide fiber but are very filling and a healthy dietary options for women with pcos. Foods that help reduce inflammation may also be beneficial. They include : 

# tomatoes 

# Kale, spinach, almond and walnuts, olive oil, fruits such as blueberries and strawberry 

#fatty fish high in omega 3 fatty acids, such as Salmon and sardines. 

           Foods to avoid 

#foods high in refined, carbohydrate, such as white bread and muffins. # sugar, snacks and drinks 

# inflammatory foods, such as processed and red meat. 

Pasta noodles that's list semolina, wheat flour as their first ingredients are high in carbohydrates and in fiber. 

These should be removed from your diet. 

Pasta made from bean or lentils flour instead of wheat flour are an excellent alternative. 

Sugar is a carbohydrates and should be avoided wherever possible. When reading food label, be sure to look for sugar various names, 

These includes 

# Sucrose 

high fructose corn syrup 

# dextose 

Life style change to consider 

PCOS, like many disorder, responded, positively to proactive lifestyle choices. This includes exercise and daily physical movement. Both can help to reduce insulin resistance ,especially when coupied with a limited intake of unhealthy carbohydrates. 

Many experts agree that at least 150 minutes per week of exercise is ideal. 

Daily activities, low sugar intake, and a low inflammation diet may also lead to weigh loss. Women may experience improved ovarian with weight loss, so women who are obese or overweight and want to get pregnant may find physician /dietitian approved exercise, especially important. Reducing stress through self care practice. Such as getting enough sleep, avoiding over commitment, and making try to rela6. Can also help a person manage pcos. 

Dt. Mira Shah 

Dietitian /Nutritionist 

Kirtipur hospital 

Cell :9803219060

9860831808