Suffering from PCOD? Include these in your diet
Polycystic Ovary Disorder (PCOD) is a painful condition characterised by irregular periods, weight problems as well as hormonal disturbances. Doctors say that the problem is now becoming so common that 1 in 8 women suffers from it. If not controlled, PCOD can also lead to infertility, Type-2 diabetes and other chronic health problems.
PCOD is largely linked to lifestyle disorders. However, it’s also something which can be easily mitigated with the help of certain tweaks in your daily life, such as by including more physical activity. Diet alterations also play a major role in managing as well as reversing the problem.
Managing PCOD requires lifestyle tweaks
While it’s important to have a good diet plan, which includes good fats, fruits, vegetables and cut out processed and refined products from the diet, if there is one food group that women suffering from PCOD should have plenty of- it has to be nuts and seeds. Rich in essential nutrients like fatty acids and Omega-3, nuts and seeds had regularly can manage hormonal functioning as well as weight fluctuations. Here are 5 such wonder nuts one must have:
Potent in Omega-3 and dietary fibre, flax seeds help control the side-effects associated with PCOD and PCOS. What it also does is supply an antioxidant in the body known as lignan, which is known to regulate estrogen production in the body, promoting good fertility and regulate the menses. Studies have shown that regular intake of flax seeds can reduce the presence of follicles, smoothen menstrual cycle as well.
Pumpkin seeds can be every girl’s BFF, considering the number of benefits it contains. Extremely rich in magnesium, pumpkin seeds can not just replace your painkillers when you are cramping but also regulate menstrual flow. It is also known to be a PCOD fighting agent because it contains an enzyme, ‘beta-sitosterol’ which helps lower hair loss, often associated with PCOD and supplies the fatty acids our body needs.
Sunflower seeds are also rich in 100 different kinds of enzymes that regulate hormonal balance in the body. The enzymes in the seeds can balance out the production of estrogen and progesterone and prove to be helpful in managing the symptoms of premenstrual syndrome, thyroid and also curb morning sickness which often happens during the first trimester of pregnancy. The Vitamin B6 present in the seeds help synthesize protein and metabolism, promoting body balance.
The good news is, as Indians, a lot of us are already in the habit of consuming sesame seeds as part of our diet. Sesame, white or black contains helpful traces of potassium, hormone-regulating magnesium, zinc. It is also considerably low on calories, which makes it a good option to manage your weight as well. Sesame seeds are also widely talked about in Ayurveda for its heat-generating benefits.
Peanuts, again are something easily available and are an extremely good source of fats for the body. Eating peanuts regularly also lowers down cholesterol levels as well as harmfully high androgen levels which prevent the ovaries from releasing an egg, leading to extra hair growth and other hormonal problems which contribute to PCOD.
Can seed-cycling fight PCOD?
Interestingly, there is a growing trend associated with eating nuts and seeds to combat PCOD and PCOS. Called ‘seed-cycling’, it is a naturopathic treatment which promotes eating different types of seeds, including the ones listed here at different times of the menstrual cycle to control progesterone and estrogen balance in the body. While some say this works reverse period problems, a lot more scientific evidence is needed to conclude the same.
How much of nuts and seeds should you ideally have?
It’s important to remember that moderating your food quantities is one way to nip PCOD in the bud. While nuts and seeds, no doubt are one of the healthiest food groups for someone suffering from menstrual issues, make sure that you do not go overboard. Ensure that you have a handful of these everyday-either as snacks, a part of dressing or just a trail mix.