Acne, thick waist, and excessive hair? How to treat polycystic ovary with diet

Every time Dog talks about topics such as menstruation, body inflammation, and grain nutrition, he always receives messages like this:

Dog, when will you publish an article about diet for polycystic ovary disease?

Although Gougou has never written about this topic, he has actually mentioned a lot of related or similar content.

However, in order to help everyone quickly get the treatment methods for polycystic disease, I think it’s time to talk about it in a special article.

Of course, even if you don’t have polycystic ovary syndrome, or if you just want to control your blood sugar or have acne problems, you can apply the following method.

Next you will see:

1. What is polycystic ovary?

2. How should we adjust our daily diet?

Polycystic ovary syndrome (PCOS) is the most common endocrine and metabolic disorder in women of childbearing age.

Accompanied by low ovulation, anovulation and polycystic ovary enlargement problems, excessive secretion of androgen in the body is also a main feature.

The core causes of these diseases are hyperandrogenism and insulin resistance.

Regarding polycystic ovary, if you don’t want to go for a check-up, you can also check yourself through the following symptoms.

Women with polycystic ovary syndrome are generally overweight. Even if they are not overweight, their waist circumference is relatively large. (There is more abdominal fat.)

This is because PCOS is a complex multi-system syndrome that can cause multiple metabolic abnormalities, including abnormal glucose metabolism and abnormal lipid metabolism.

In addition, patients with polycystic ovary syndrome are in a state of low-grade inflammation, so they generally have acne problems.

Studies on the polycystic ovary problem have found that a diet that reduces insulin resistance, lowers the body's inflammatory response, and is beneficial for blood sugar control and weight loss is beneficial for regulating polycystic ovary.

In fact, knowing the core problem of polycystic ovary, everyone will have some idea in mind when choosing diet in daily life.

First, let’s start with diet.

Friends who have read the previous article on inflammation regulation for dogs must know the role of carbohydrates in this.

At the same time, it has a direct impact on weight management, blood sugar control, insulin secretion, etc.

1. Choose low GI foods

The so-called GI, also known as the glycemic index, represents the ability of food to cause blood sugar fluctuations after being eaten.

Foods with low GI not only reduce the body's blood sugar load, but also help improve insulin sensitivity.

Foods with high GI not only have pro-inflammatory effects, but a long-term high GI diet can also reduce the sensitivity of the pancreas.

For people who need to lose weight, high GI foods not only increase blood sugar, but also make it easier for the body to convert unused sugar into fat and store it in the body.

So specifically in life, it is recommended that polycystic patients eat like this:

1) Consciously choose low GI foods

You can check this on the Internet. It will show up easily with a simple search. For various types of food, especially common snacks and staple foods, there will be corresponding GI values, so you can have a clear idea when purchasing.

2) Reduce refined white rice and flour as staple food and increase the proportion of coarse grains and beans

Not only patients with polycystic ovary syndrome, but even modern healthy people are advised to reduce the intake of refined white rice and flour, and add oats, whole wheat, miscellaneous beans and other ingredients to the staple food.

Including porridge, it is not recommended to eat white rice porridge. Not only is it not good for post-meal blood sugar control, but also its nutritional content is not as comprehensive as whole grains.

3) Eat less sweet foods

Most girls like to eat sweets, especially cakes and desserts. However, this kind of food is not conducive to the conditioning of polycystic patients.

Because they not only contain high sugar content, but also high fat content and trans fatty acids, so they are very unfavorable for weight management.

It is recommended that you eat less, or better yet, not eat it.

4) Be selective when eating fruit

Many people believe that fruit is natural and relatively safe, but in fact, fruit is also a source of sugar.

So when you look up the food GI table, you will see that many fruits actually belong to the high GI category.

Common sugars in fruits include glucose, fructose, and sucrose, which are monosaccharides or disaccharides and are relatively quickly decomposed and digested.

But why do some fruits have a low GI? This is because some fruits are rich in fiber, and eating them together can slow down the absorption of sugar.

So what the dog wants to say here is that it would rather eat fruit directly than choose to drink juice.

2. Understand the differences between different fatty acids in oils and fats

If sugar ranks first in terms of its impact on polycystic ovary disease, then fat ranks second for dogs.

After all, it is also one of the important factors affecting body weight and inflammatory response.

Fatty acids are divided into saturated fatty acids, monounsaturated fatty acids, and polyunsaturated fatty acids.

Among them, saturated fatty acids are also fatty acids that are often mentioned by dogs before, which are not good for cardiovascular disease. At the same time, it is also proven to have the characteristics of pro-inflammatory and reducing insulin sensitivity.

Not all unsaturated fatty acids are beneficial to patients with polycystic ovary syndrome.

Among them, the ω-3 and ω-6 fatty acids we mentioned earlier, although both are polyunsaturated fatty acids, their pro-inflammatory effects are exactly opposite.

Among them, ω-6 polyunsaturated fatty acids have the effect of promoting inflammatory response.

In addition, it is worth mentioning trans fatty acids. Needless to say, everyone can guess that this guy will not have a beneficial effect on polycystic ovary.

Indeed, trans fatty acids are not only very unfavorable for weight loss, but on the contrary, they can also increase the concentration of low-density lipoprotein and reduce the concentration of high-density lipoprotein, which is very unfavorable for the body's cholesterol metabolism.

So combined with life, Gougou suggests that you can eat like this:

1) Eat less lard and beef solid animal fats

Animal fats contain a large amount of saturated fatty acids, which is why they are solid at room temperature.

But fish oil is excluded here because fish oil is different from other animal fats. It is not only rich in polyunsaturated fatty acids, but also a good source of omega-3 fatty acids.

2) Eat less fatty desserts

Palm oil, margarine and shortening are used in biscuits, cream cakes, and glutinous rice balls, which not only contain more saturated fatty acids, but also generally contain a lot of trans fatty acids.

3) Eat less fats and oils rich in omega-6 fatty acids

In fact, based on Chinese eating habits, most of the vegetable oils in our lives are rich in ω-6 fatty acids, such as peanut oil, corn oil, sunflower oil, etc.

It is recommended to replace part of the cooking oil with tea seed oil, olive oil, and low-erucic acid rapeseed oil.

3. Eat more fruits and vegetables

Vegetables and fruits are the main sources of vitamins and minerals.

Antioxidant ingredients such as vitamin C and vitamin E are good for fighting inflammation.

There is no particular requirement for vegetable selection, and the amount is not limited. As for fruit, it is recommended to eat about 200g a day, after all, we still have to consider the problem of excessive sugar intake.

In addition, studies have also found that vitamin D deficiency may trigger an inflammatory response, leading to insulin resistance and accompanied by increased androgen levels.

Vitamin D supplementation can help regulate hormones and metabolism in PCOS patients.

3. People with polycystic ovary syndrome and obesity are advised to exercise more

In addition to dietary intervention, exercise intervention also plays an important role in the recovery of patients with polycystic ovary, especially those who are overweight.

The study also found that a significant decrease in body mass index (BMI) can significantly improve insulin sensitivity and anovulation rate.

It is recommended that obese PCOS patients exercise for at least 150 minutes per week, of which 90 minutes should be aerobic exercise.

From the perspective of energy expenditure, moderate-intensity exercise that can be sustained for a long time is most effective for weight loss.

Therefore, the intensity of exercise can be started from low and then maintained at medium to high intensity. The standard for evaluating exercise intensity is that the heart rate must reach 125~150bpm.

The specific detection method is to multiply the pulse rate 10 seconds after exercise by 110%, which should reach 60%-90% of the maximum heart rate.

Regarding how to regulate polycystic ovary, let's talk about this first. For the regulation of this kind of chronic disease, we should start with good living habits.

Only long-term healthy diet and exercise intervention can be more comprehensive and accelerate the body's recovery.

References:

[1] Joon Young Kim,1,2 Hala Tfayli,3 Sara F.Impaired Lipolysis, Diminished Fat Oxidation, and Metabolic Inflexibility in Obese Girls With Polycystic Ovary Syndrome[J] clinical research article.February 2018,103(2):546-554

[2] Song Qinqin, Study on the effect of diet and exercise intervention on overweight and obese patients with polycystic ovary syndrome[D] Peking Union Medical College. 2016(4)

[3] Li Xiaoqing, Wang Ying, Zhu Jingxiang. Research progress on polycystic ovary syndrome [J]. Chinese Journal of Birth and Genetics. 2009 (17): 131-132