If you have Polycystic Ovarian Syndrome then you know diet and exercise play a big role in the way you feel and in your overall health. People with PCOS have more insulin than those who are otherwise considered healthy. However, you can have PCOS and still be healthy too. You just have to learn how to manage it. This starts with knowing what foods are good for you and which ones aren’t. The up side is you will not only feel great, but you will look great too by following some simple lifestyle rules. You can maintain a healthy weight, feel better and have more energy.
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Insulin levels rise after you eat. That is basic and common knowledge. What some don’t know is that carbs are one of the main culprits here. Carbs are found in many snack foods, pastas, bread and other grain products. Sugary drinks as well as some fruits and veggies also have a lot of them. It is important to monitor your carb intake. Also note that all carbs aren’t the same. If you eat the carbs that contain fiber this may help in keeping those insulin levels down.
You do not have to count every single calorie and carb and there is no need to buy special foods. What you need is a healthy lifestyle and portion control mixed with exercise that doesn’t hijack your life. Make sure you are eating a balanced diet, and read labels while shopping in order to make healthier choices. Remember, fat free does not equal safe. Many have been fooled y these labels.
Stay away from things like the following:
- Canned fruit in heavy syrup
- Sweetened applesauce
- Sweetened juice
- Refined grains
- Starchy vegetables
- Sugary foods
- Sugary drinks
Opt instead for the following:
- Canned fruit without added sugars
- Non–starchy fresh vegetables
- Fresh fruits
- Frozen veggies
- High fiber cereals
- Fiber snacks
- Crackers
- Whole grains
- Sugar–free or low sugar drinks
- Water
- Pudding, Jell-O and popsicles that are naturally sweet
- Popcorn
If you really want to manage PCOS then it is diet and exercise that will help you along your journey. Do not avoid carbs, because you need them to stay healthy. Simply choose the carbs you take in wisely.
Protein rich foods are very good for you. Eat things like peanut butter, beans, meat, hummus, chicken, tofu, fish, vegetarian meat substitutes, avocado, nuts, eggs, oil, salad dressing and other heathy fats like canola oil, olive oil and even fish. While your diet does not have to be protein rich, it is important to include it in a healthy and balance meal plan.
Portion size is essential as well. We live in a world where we go out to eat and are served the equivalent of 2 to 2 1/2 our healthy meal portions in one sitting. Go out to eat, but ask for a doggie bag. Look on the bright side; you won’t have to cook later. One of the first things that you want to look at when reading labels is the portion size. This will also let you know the nutrients available in the food per portion size. However, keeping track of every nutrient would not only be a bit overwhelming, but it would also be unnecessary.
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Exercise is so very important for everyone, but this is especially true for people who have Polycystic Ovarian Syndrome. It not only gives you energy and maintains your weight, but it also brings down high insulin levels. If you eat a large meal then opt to take a walk. You can get involved at a gym, buy a treadmill or join an activity or sport in your community. You do not have to jump into it all at once, but do gradually build up a good routine. Anything is better than nothing; however the ultimate goal should be 5 days a week up to 60 minutes each day. That may sound like a lot but if you start slow it won’t become overwhelming. Trying to do it all at once will just make you stop altogether. Be reasonable and know your limits. It also helps if you are doing something that you enjoy. You will be a happier and healthier you with a lot more energy to get out there and enjoy life, so get started today.
