pcos is a common problem among teen girls and young women,in fact, almost 1 out of 10 women has PCOS/PCOD.

# what is polystic ovary syndrom (pcos) ?

 polycystic ovary syndrome(PCOS) is typically earmarked by irregular periods or by no menstruation at all. 
 Women with PCOS typically have multiple cysts in their ovaries, caused by an overproduction of hormones called endrogens.
 around 50 percent of women with thhe disorder are overweight or obese.

# what are the signs of PCOS?

 some of the most common signs of PCOS include:
* Irregular periods that come every few months,not at all, or too frequently and heavy periods
* Extra hair on the face or other parts of the body, called hirsutism.
* Acne 
* Weight gain and /or trouble losing weight 
* Patches of dark skin on the back of the neck and other areas, called acanthosis nigricans.
* Difficulty getting pregnant (infertility). 
* pelvic pain.

# Associated conditions include- (complications)
* Tpye 2 Daibetes 
* obesity
* heart disease
* obstructive sleep apnea
* mood disorders
* endonetrial cancer

# what causes PCOS?
 PCOS is a heterogeneous disorder of uncertain cause. pcos is caused by an imblalance in he hormones(chemical messengers) in your brain and your ovaries.
 PCOS usually happens when a hormone called LH (from the pituitary gland) or levels of insulin (from the pancreas) are too high, which then causes the ovaries to make 
 extra amounts of testosterone.
* most common causes of fmale infertility. 
* genetics
* Environment- PCOS may be related to or worsened by expoosures during the prenatal period, epigenetic factors, environmental impacts (especially industrial endocrine 
  disruptors such as bisphenol A.

# what is the treatment for PCOS?

* treating PCOS naturally - how to treat polycystic ovary syndrome
  if you are wondering how to treat polycystic ovary syndrome, it is important that you understand a little about the nature of the condition. Irregularities in ovulltion 
  are the main cause for this condition, whereby a number of cysts will develop at any one ime on the ovary. hen ovulation is disrupted, 
  this leads to hormonal imbaance which increases the risks of cysts developing.
 
Dietary modifications are a good way of treating PCOS natually and there are various principles to be borne in mind if you wish o try this method.

   * cut down on saturated fats.
   * Avoid foods which have been processed in other words, try to eat foods as close to their natural state as possible.
   * Try to eat organic foodstuffs where possible.
   * Do not eat foods which contain soy products.
   * limit your intake of dairy foods.
   * Avoid eating foods which have artificial additives and preservatives.

# weight management tips:
 
* choose nutritious, high-fiber carbohydrates instad of sugaray or refined carbohydrates
* Balance carbohydrates with protein and healthy fats
* Eat small meals and healthy snacks throughout the day instead of large meals
* Exercise regularly to help manage insulin levels and your weight  

# 7 Foods groups to avoid in a PCOS Diet menu 

 healthy polycystic ovaries diet recipes should exclude foods from these 7 food groups beacuse they usually affect the insulin level in the body 
 and worsen the polycystic ovary symptoms.
 
* High Glycemic index foods  
 
 foods that have glycemic index promote a sudden rise in blood suger level which in turn lead to increased release o insulin which work to regulate
 the glucose released into the bloodstream. although GI foods are tasty and good to eat, they are also high in calories and lacking in nutrients 
 which make them unhealthy .
 some of the nhealthy high GI foods that we consume every day are biscuits, cakes, white bread, pies, rolls, white pasa, white rice, most breafast cereals,
 dried fruits, soda, candy, flavoured yogurt, ice cream, fruit juices and packaged soups. ad diet rich in sugar and simple carbohydrates is directly linked to PCOS;
 sugars not only affect the insulin levels but also disrupt ovulation.

* Dairy products 

 Although dairy products and milk are an essential part of a balanced diet chart. they can be harmful in case of PCOS. therefore, this healthyy food also comes 
 under the list of foods to avoid with PCOS.
 Consumption of milk can increase testosterone levels and a particular type of protien in milk also limits regular processing of testosterone in the body which 
 cause the testosterone levels to keep rising without any barrier and it only makes the PCOS symptoms worse. therfore, it is best to avoid milk,cheese,yogurt,butter
 and other milk productsas much as possible. 

* Soy products 

 Most intolerant individuals or those who avoid dairy products immediately turn to so as a healthy substitute. but this can't be done in the case of PCOS.
 it has been found that soy is implicated in delayed ovulation which can make things worse for women with PCOS.
 so it is best for women with POS to avoid soy products and exclude it especially from he PCOS pregnancy diet if they are trying to conceive.

* Unhealthy fats 

 the next food group that should be strictly excluded from the polycystivc ovary syndrome diet is unhealthy fats such as saturated fat, hydrogenated fats and trans 
 fats that aggravate the problems of PCOS. saturated fats are present in fatty cuts of red meat and dairy products, and it causes an increase in production of 
 oestrogen which hinders the absorption of certain nutrients in the body and promotes weight gain. 
 trans fats and hydrogenated fats found in cooking oil, processed foods and margarine increase the risk of heart disease and diabetes mellitus in women with PCOS.


* Caffeine 

 we are already aware of the numerous coffee disadvantages, and it has been seen that excessive consumption of coffee can also affect fertility in women. because PCOS
 already has a direct impact on fertilit, coffee can make things worse. dail intake of coffee increases the levels of estradiol, a type of oestrogen which affects 
 ovulation and menstrual cycle. you can definitely cut down or eliminate caffeine from your diet to see if it lessens the PCOS symptoms and improves fertility.

* Alcohol

 it is wel known that alcohol consumption increase the ris of PCOS in women by almost 50% compared to those who don't drink alcohol. the liver is the key organ hat 
 eliminates excess oestrogen from body, bt regular alcohol consumption puts excess pressure on the liver where flushing out the alcohol becomes its prime obective,
 and the task of removing oestrogen is pushed to the background which creates an oestrogen dominant environment in the body.

* Prcessed foods 

 last but not the east are processed foods, which have a great impact on PCOS. the additives, chemicals, flavors and preservatives present in processed foods boost
 the release of prostaglandins hormone which trigger inflammation which in turn increases lvels of insulin in the body.

# 5 Healthy Food Groups to Include in a PCOS Diet Menu

 the following is a healthy PCOS food list that can be included in the daily diet order to manage the polycystic ovarian disease in a more effective manner and 
 prevent weight gain which is one of the most recognizable symptoms of this condition.

* Green Leafy Vegetables 

 The benefits of eating fruits and vegetables to lose weight are well known, but it also helps to control ploycystic ovary syndrome naturally. leafy vegetables have 
 maximum nutrients per calories compared to other foods and also rich in calcium, iron, potassium, magnesium along with vitamins K, C and E and most importantly
 essential B vitamins which plays an imperative role  in managing the symptoms of PCOS. B vitamins- especially B2,B3,B5 and B6 help in better sugar and fat metabolism,
 improve thyroid functioning and render better hormone balance, improve fertility all of which are essential for PCOS management. 
 the minerals help to neutralize the acidity acused by inlammation and impaired glucose tolerance. calcium helps in egg maturation and follicle development
 in ovaries; potassium is needed for FSH (follicle stimulation hormone) production. it helps to reduce PMS symptoms and also promotes weight loss.

# Coloured Vegetables

 Brightly coloted vegetables not only makes for an appetizing salad but also helps in controlling PCOS and must be included in the PCOS diet plan. colourfu 
 vegetables are loaded with powerful antioxidants that help to neutralize the harmful effects of oxidative stress in women suffering PCOS. 
 some of the healthiest colored vegetables include red and yellow bell peppers, sweet potatoes, tomatoes, carrots, eggplant,etc.

# Fruits 

 This is the next set of healthy foods that must be included in PCOS diet recipes. although ost women suffering from PCOS are relctant 
 to include fruits intheir diet because of the fructose content that causes a sudden spike in blood sugar levels and consequently insulin levels,
 fruits are really rich in phytonutrients, vitamins, minerals and fibers so it should not be avoided entirely.
 include fruits that have low GI such as lime, strawberries, apricot, grapefruit, lemon, cantaloupe, guava, pear, oranges, watermelon, blueberries,
 nectarines, apples and kiwifruit and also eat a handful of nuts or seeds with the fruits for the much needed protein boodt that helps to control the
 sudden sugar spike caused by fruits. you can also try delicious kiwi smoothie recipes which are loaded with nutrients.

# Healthy Fats 

 Not all fats are unhealthy and harmful for wmen suffering from PCOS. Healthy fats and essential fatty acids are indispensable for maintaining the cells and removing 
 toxins from the body as well as promoting hormonal balance and weight management. healthy fats also hold an important place in PCOS fertility diet. healthy fats are
 found in seeds, nuts, avocado, olive oil and oily fisheds like tuna and salmon.
 we are well aware of the used of olive oil for body and overall health, but oily fished are not far behind. salmon is an amazing source of healthy fats and vitamin D
 that helps relieve certain problems related to PCOS. tuna is rich in B vitamins and vitamin D both of which are essential for women with PCOS.

# Organic Meat 

 Because weight  gain is a major issue related to PCOS. it is important to include lean proteins in a PCOS weight loss diet in order to control body weight.
 meat is one of the powerful natural sources of protein. but you must opt for organic lean cuts of meat that contain fewer hormones and pesticides and not genetically
 modified.
 therefore it is suggested to opt for healthy arbohydrates with low glycemic index that takes longer to break down and digest, causing slow and consistent release of
 blood glycose in the body. low GI foods also aid to keep you satiated for longer and prevent cravings most legumes, beans, and lentils and non starchy vegetables have
 LOW GI rating.

# Important Guidelines to Improve Insulin Sensitivity and Control PCOS
 
 Although there is no known cure for PCOS yet. following a few simple guidelines and bringing about a few changes in the lifestyle can help a lot in managing 
 PCOS Symptoms naturally.

* Consume whole grains instead of processed and refined foods and whole fruits instead of fruit juices in order to maintain blood glucose and insulin levels.
* eating foods rich in fiber also lead to a slower consistent and controlled rise in blood sugar and insulin levels.
* some healthy fiber rich foods are legumes and vegetables that also provide necessary nutrients for the body.
* combine proteins and carbohydrated together because proteins help to regulate the blood glucose spike caused by carbohydrates consumption.
* Eat regularly but not too frequently divide your foods into 3 to 4 meals and eat them every 4 to 5 hours in order to improve insulin sensitivity and prevent
  cravings for unhealthy snacks also never ever skip breakfast.
* Limit salt intake to less than 2400 milligrams per day. use other seasonings such as lemon juice, vinegar, pepper, herbs, msterd and spices instead.
* limits the intake of processed foods such as cured meats, smokes meats, salted nuts, canned vegetables, sauces, chips and marinades.
* Give up regular cooking oil and choose unsaturated oils such as olive oil,and musterd oil.
* Snack or healthy nuts and seeds such as almonds, walnuts, pecans, sunflower seeds and flax seeds that are rich in monosaturated and polyunsaturated fats.
* Eat 2 to 3 servings of fish every week in order to load up an essential fatty acids that are beneficial for controlling PCOS symptoms.
* Choose healthy cooking options such as baking, grilling, broiling, boiling and steaming instead of deep frying.
* Eat protein with every meal because protein have a stabilizing effect on sugar that is relased by the corbohydrates.
* Avoid sugar all forms- refined sugar, higher fructose corn syrup and even artifical sweeteners.
* Drink 2 to 3 litres of water per day. you can add some tasty twist to your water by adding fresh cucumber, mint, berries or lemon to it.
* In order to promote healthy weight loss of 1 pound per week you can reduce 500 calories from your present maintenace calories level  and in to  order to reduce 
  2 pound  per week reduce 1000 calories from your daily maintanace calories level.
* Women with PCOS are at much higher risk of heart disease and diabetes so it is best not to aggravate the risk futher by smoking.
* have enough sleep every night becuse a lack of sleep can affect hormones and worsen the symptoms and problem. 
* stay physically active and make exercise a part of your health lifestyle. just like diet, exercise also plays a vital rola in improving PCOS. symptoms becuse
  it is a great way to enhance insulin sensitivity and restoe the balance of the reproductive hormons. in addition exercises also help in weight management and
  promoting weight loss.
* A combination of aerobic exercise for 30 minutes along with some strength training is the best option.
* Keep a treck of your peroids and make it a point to consult your doctor if your are missing your peroids consistently for several monthes or if there is a gap
  of more than 40 to 50 day between two peroids. the absences of regular peroids increases the risk of endometzial cancer.
 
# DIET PLAN FOR PCOS 

  Upon waking up 
* 2 glesses of water with 1/4 tspn cinnamon powder

  Breakfast 
* 2 egg whites+1-2 toast with one cup green tea

  Mid Morning 
* one seaonal fruit (apply,pear,papaya 1/2 bwol,) / one bowl salad (cucumber,tometos,carrot,green olive and fresh mint leaves)

  Lunch  
* 1/2 multigrain rotis with green vegetables or dal with brown rice with one gless skimmed buttermlik

  Evening 
* one cup coffee/tea without sugar + handful of roasted chana

  Snack 
*  1 glass tomato juice

  Dinner
* veg oats daliya or one bowl mix veg soup or chicken soup   

pcos is a common problem among teen girls and young women,in fact, almost 1 out of 10 women has PCOS/PCOD.

what is polystic ovary syndrom (pcos) ?

polycystic ovary syndrome(PCOS) is typically earmarked by irregular periods or by no menstruation at all.
Women with PCOS typically have multiple cysts in their ovaries, caused by an overproduction of hormones called endrogens.
around 50 percent of women with thhe disorder are overweight or obese.

what are the signs of PCOS?

some of the most common signs of PCOS include:

  • Irregular periods that come every few months,not at all, or too frequently and heavy periods
  • Extra hair on the face or other parts of the body, called hirsutism.
  • Acne
  • Weight gain and /or trouble losing weight
  • Patches of dark skin on the back of the neck and other areas, called acanthosis nigricans.
  • Difficulty getting pregnant (infertility).
  • pelvic pain.

Associated conditions include- (complications)

  • Tpye 2 Daibetes
  • obesity
  • heart disease
  • obstructive sleep apnea
  • mood disorders
  • endonetrial cancer

what causes PCOS?

PCOS is a heterogeneous disorder of uncertain cause. pcos is caused by an imblalance in he hormones(chemical messengers) in your brain and your ovaries.
PCOS usually happens when a hormone called LH (from the pituitary gland) or levels of insulin (from the pancreas) are too high, which then causes the ovaries to make
extra amounts of testosterone.

  • most common causes of fmale infertility.
  • genetics
  • Environment- PCOS may be related to or worsened by expoosures during the prenatal period, epigenetic factors, environmental impacts (especially industrial endocrine
    disruptors such as bisphenol A.

what is the treatment for PCOS?

  • treating PCOS naturally – how to treat polycystic ovary syndrome
    if you are wondering how to treat polycystic ovary syndrome, it is important that you understand a little about the nature of the condition. Irregularities in ovulltion
    are the main cause for this condition, whereby a number of cysts will develop at any one ime on the ovary. hen ovulation is disrupted,
    this leads to hormonal imbaance which increases the risks of cysts developing.

Dietary modifications are a good way of treating PCOS natually and there are various principles to be borne in mind if you wish o try this method.

  • cut down on saturated fats.
  • Avoid foods which have been processed in other words, try to eat foods as close to their natural state as possible.
  • Try to eat organic foodstuffs where possible.
  • Do not eat foods which contain soy products.
  • limit your intake of dairy foods.
  • Avoid eating foods which have artificial additives and preservatives.

weight management tips:

  • choose nutritious, high-fiber carbohydrates instad of sugaray or refined carbohydrates
  • Balance carbohydrates with protein and healthy fats
  • Eat small meals and healthy snacks throughout the day instead of large meals
  • Exercise regularly to help manage insulin levels and your weight

7 Foods groups to avoid in a PCOS Diet menu

healthy polycystic ovaries diet recipes should exclude foods from these 7 food groups beacuse they usually affect the insulin level in the body
and worsen the polycystic ovary symptoms.

  • High Glycemic index foods foods that have glycemic index promote a sudden rise in blood suger level which in turn lead to increased release o insulin which work to regulate
    the glucose released into the bloodstream. although GI foods are tasty and good to eat, they are also high in calories and lacking in nutrients
    which make them unhealthy .
    some of the nhealthy high GI foods that we consume every day are biscuits, cakes, white bread, pies, rolls, white pasa, white rice, most breafast cereals,
    dried fruits, soda, candy, flavoured yogurt, ice cream, fruit juices and packaged soups. ad diet rich in sugar and simple carbohydrates is directly linked to PCOS;
    sugars not only affect the insulin levels but also disrupt ovulation.
  • Dairy products Although dairy products and milk are an essential part of a balanced diet chart. they can be harmful in case of PCOS. therefore, this healthyy food also comes
    under the list of foods to avoid with PCOS.
    Consumption of milk can increase testosterone levels and a particular type of protien in milk also limits regular processing of testosterone in the body which
    cause the testosterone levels to keep rising without any barrier and it only makes the PCOS symptoms worse. therfore, it is best to avoid milk,cheese,yogurt,butter
    and other milk productsas much as possible.
  • Soy products Most intolerant individuals or those who avoid dairy products immediately turn to so as a healthy substitute. but this can’t be done in the case of PCOS.
    it has been found that soy is implicated in delayed ovulation which can make things worse for women with PCOS.
    so it is best for women with POS to avoid soy products and exclude it especially from he PCOS pregnancy diet if they are trying to conceive.
  • Unhealthy fats the next food group that should be strictly excluded from the polycystivc ovary syndrome diet is unhealthy fats such as saturated fat, hydrogenated fats and trans
    fats that aggravate the problems of PCOS. saturated fats are present in fatty cuts of red meat and dairy products, and it causes an increase in production of
    oestrogen which hinders the absorption of certain nutrients in the body and promotes weight gain.
    trans fats and hydrogenated fats found in cooking oil, processed foods and margarine increase the risk of heart disease and diabetes mellitus in women with PCOS.
  • Caffeine we are already aware of the numerous coffee disadvantages, and it has been seen that excessive consumption of coffee can also affect fertility in women. because PCOS
    already has a direct impact on fertilit, coffee can make things worse. dail intake of coffee increases the levels of estradiol, a type of oestrogen which affects
    ovulation and menstrual cycle. you can definitely cut down or eliminate caffeine from your diet to see if it lessens the PCOS symptoms and improves fertility.
  • Alcohol it is wel known that alcohol consumption increase the ris of PCOS in women by almost 50% compared to those who don’t drink alcohol. the liver is the key organ hat
    eliminates excess oestrogen from body, bt regular alcohol consumption puts excess pressure on the liver where flushing out the alcohol becomes its prime obective,
    and the task of removing oestrogen is pushed to the background which creates an oestrogen dominant environment in the body.
  • Prcessed foods last but not the east are processed foods, which have a great impact on PCOS. the additives, chemicals, flavors and preservatives present in processed foods boost
    the release of prostaglandins hormone which trigger inflammation which in turn increases lvels of insulin in the body.

5 Healthy Food Groups to Include in a PCOS Diet Menu

the following is a healthy PCOS food list that can be included in the daily diet order to manage the polycystic ovarian disease in a more effective manner and
prevent weight gain which is one of the most recognizable symptoms of this condition.

  • Green Leafy Vegetables The benefits of eating fruits and vegetables to lose weight are well known, but it also helps to control ploycystic ovary syndrome naturally. leafy vegetables have
    maximum nutrients per calories compared to other foods and also rich in calcium, iron, potassium, magnesium along with vitamins K, C and E and most importantly
    essential B vitamins which plays an imperative role in managing the symptoms of PCOS. B vitamins- especially B2,B3,B5 and B6 help in better sugar and fat metabolism,
    improve thyroid functioning and render better hormone balance, improve fertility all of which are essential for PCOS management.
    the minerals help to neutralize the acidity acused by inlammation and impaired glucose tolerance. calcium helps in egg maturation and follicle development
    in ovaries; potassium is needed for FSH (follicle stimulation hormone) production. it helps to reduce PMS symptoms and also promotes weight loss.

Coloured Vegetables

Brightly coloted vegetables not only makes for an appetizing salad but also helps in controlling PCOS and must be included in the PCOS diet plan. colourfu
vegetables are loaded with powerful antioxidants that help to neutralize the harmful effects of oxidative stress in women suffering PCOS.
some of the healthiest colored vegetables include red and yellow bell peppers, sweet potatoes, tomatoes, carrots, eggplant,etc.

Fruits

This is the next set of healthy foods that must be included in PCOS diet recipes. although ost women suffering from PCOS are relctant
to include fruits intheir diet because of the fructose content that causes a sudden spike in blood sugar levels and consequently insulin levels,
fruits are really rich in phytonutrients, vitamins, minerals and fibers so it should not be avoided entirely.
include fruits that have low GI such as lime, strawberries, apricot, grapefruit, lemon, cantaloupe, guava, pear, oranges, watermelon, blueberries,
nectarines, apples and kiwifruit and also eat a handful of nuts or seeds with the fruits for the much needed protein boodt that helps to control the
sudden sugar spike caused by fruits. you can also try delicious kiwi smoothie recipes which are loaded with nutrients.

Healthy Fats

Not all fats are unhealthy and harmful for wmen suffering from PCOS. Healthy fats and essential fatty acids are indispensable for maintaining the cells and removing
toxins from the body as well as promoting hormonal balance and weight management. healthy fats also hold an important place in PCOS fertility diet. healthy fats are
found in seeds, nuts, avocado, olive oil and oily fisheds like tuna and salmon.
we are well aware of the used of olive oil for body and overall health, but oily fished are not far behind. salmon is an amazing source of healthy fats and vitamin D
that helps relieve certain problems related to PCOS. tuna is rich in B vitamins and vitamin D both of which are essential for women with PCOS.

Organic Meat

Because weight gain is a major issue related to PCOS. it is important to include lean proteins in a PCOS weight loss diet in order to control body weight.
meat is one of the powerful natural sources of protein. but you must opt for organic lean cuts of meat that contain fewer hormones and pesticides and not genetically
modified.
therefore it is suggested to opt for healthy arbohydrates with low glycemic index that takes longer to break down and digest, causing slow and consistent release of
blood glycose in the body. low GI foods also aid to keep you satiated for longer and prevent cravings most legumes, beans, and lentils and non starchy vegetables have
LOW GI rating.

Important Guidelines to Improve Insulin Sensitivity and Control PCOS

Although there is no known cure for PCOS yet. following a few simple guidelines and bringing about a few changes in the lifestyle can help a lot in managing
PCOS Symptoms naturally.

  • Consume whole grains instead of processed and refined foods and whole fruits instead of fruit juices in order to maintain blood glucose and insulin levels.
  • eating foods rich in fiber also lead to a slower consistent and controlled rise in blood sugar and insulin levels.
  • some healthy fiber rich foods are legumes and vegetables that also provide necessary nutrients for the body.
  • combine proteins and carbohydrated together because proteins help to regulate the blood glucose spike caused by carbohydrates consumption.
  • Eat regularly but not too frequently divide your foods into 3 to 4 meals and eat them every 4 to 5 hours in order to improve insulin sensitivity and prevent
    cravings for unhealthy snacks also never ever skip breakfast.
  • Limit salt intake to less than 2400 milligrams per day. use other seasonings such as lemon juice, vinegar, pepper, herbs, msterd and spices instead.
  • limits the intake of processed foods such as cured meats, smokes meats, salted nuts, canned vegetables, sauces, chips and marinades.
  • Give up regular cooking oil and choose unsaturated oils such as olive oil,and musterd oil.
  • Snack or healthy nuts and seeds such as almonds, walnuts, pecans, sunflower seeds and flax seeds that are rich in monosaturated and polyunsaturated fats.
  • Eat 2 to 3 servings of fish every week in order to load up an essential fatty acids that are beneficial for controlling PCOS symptoms.
  • Choose healthy cooking options such as baking, grilling, broiling, boiling and steaming instead of deep frying.
  • Eat protein with every meal because protein have a stabilizing effect on sugar that is relased by the corbohydrates.
  • Avoid sugar all forms- refined sugar, higher fructose corn syrup and even artifical sweeteners.
  • Drink 2 to 3 litres of water per day. you can add some tasty twist to your water by adding fresh cucumber, mint, berries or lemon to it.
  • In order to promote healthy weight loss of 1 pound per week you can reduce 500 calories from your present maintenace calories level and in to order to reduce
    2 pound per week reduce 1000 calories from your daily maintanace calories level.
  • Women with PCOS are at much higher risk of heart disease and diabetes so it is best not to aggravate the risk futher by smoking.
  • have enough sleep every night becuse a lack of sleep can affect hormones and worsen the symptoms and problem.
  • stay physically active and make exercise a part of your health lifestyle. just like diet, exercise also plays a vital rola in improving PCOS. symptoms becuse
    it is a great way to enhance insulin sensitivity and restoe the balance of the reproductive hormons. in addition exercises also help in weight management and
    promoting weight loss.
  • A combination of aerobic exercise for 30 minutes along with some strength training is the best option.
  • Keep a treck of your peroids and make it a point to consult your doctor if your are missing your peroids consistently for several monthes or if there is a gap
    of more than 40 to 50 day between two peroids. the absences of regular peroids increases the risk of endometzial cancer.

DIET PLAN FOR PCOS

Upon waking up

  • 2 glesses of water with 1/4 tspn cinnamon powder Breakfast
  • 2 egg whites+1-2 toast with one cup green tea Mid Morning
  • one seaonal fruit (apply,pear,papaya 1/2 bwol,) / one bowl salad (cucumber,tometos,carrot,green olive and fresh mint leaves) Lunch
  • 1/2 multigrain rotis with green vegetables or dal with brown rice with one gless skimmed buttermlik Evening
  • one cup coffee/tea without sugar + handful of roasted chana Snack
  • 1 glass tomato juice Dinner
  • veg oats daliya or one bowl mix veg soup or chicken soup

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