PCOD and its Dietary management

Dr Rosy Gulati

Nutritionist, educator & Founder DietWisdom

Oct 2, 2022

Reading time- 4 mins

Often, we hear about conception problems or regularised menstrual cycle. Earlier it was a big deal when our grandparents heard about these issues; they would try to give home remedies for getting the menstrual cycle on time; but now a days it become common and prevalent health problem in the world. According to reports 10% of the world's women population is affected by it, and pcos is a serious medical condition around 0.2% to 2.5% of the world's women population affected by it.

Pcod/Pcos Is spreading or has already been spread like an epidemic and unfortunately, its treatment in terms of medical sciences, majorly focuses on the suppressing of symptoms mostly by prescribing birth control pills or some alternative similar treatments. But the real truth is that these suppressants lead to make it more worsen and give a gateway for irreparable hormonal imbalance, which further leads to disruption in the proper functioning of vital organs.

Difference between PCOD and PCOS

PCOD is an condition in which ovaries does not function properly and produce immature eggs; while PCOS is an condition when this improper functioning of ovaries cause disturbances in the endocrine system of the body; which is responsible for balancing of hormones released by the organs of the body; in a result unbalancing of hormones (FSH-LH- Androgens- testosterones – Estrogens – progesterone).

Functioning of reproductive organs

Before going further; let's discuss about the functioning of reproductive organs in women's body, which prepares itself every month to receive and nurture holding a new life.

Day 1 to Day 5:- Menstrual Phase

Day 1 is the day when the menstrual cycle begins; Both Estrogens and progesterone levels drop and GnRh secreted in order to stimulate pituitary gland; to release both estrogen and progesterone slowly. At this stage luteinising hormone (LH) and follicle stimulating hormone (FSH) start producing follicles (sac containing fluid with immature eggs).

Day 6- Day 14:- Follicular Phase

Follicle start releasing estrogens and maximum estrogens secreted by the dominant follicle and this leads to rising in the level of estrogens in the blood; which builds up uterine lining (endomedrium thickness). Lh and FSH support follicle to reach maturity by staying at low levels. At this stage the cervix lining becomes softer and moister and the dominant follicle is ready with the mature egg.

Day 15-16:- Ovulation day

These are the days when there is maximum chance of fertilisation of egg. Higher levels of estrogens indicate the brain for the ovulation process and as a result the hypothalamus gland secretes GnRH; This leads to peak LH and FSH for 24 hours. Ovulation phase means when a mature egg in the ovaries breaks up and moves towards the uterus through fallopian tubes and stays there for 12- 24 hours. Remainder of the follicle (corpus luteum) strays in the ovaries and secretes progesterone and estrogens.

Day 16-28:- Luteal phase

Egg starts moving through the tube; uterine lining stays thick to hold the egg. During this phase LH and FSH levels drop to low levels and estrogens also begin to drop and production of progesterone by the corpus leuteum. This leads to thickening of the mucus membrane of the cervix in order to stop the entry of bacteria.

In case of pregnancy

If fertilisation occurs then embryo secretes HCG; which stimulates corpus luteum for producing estrogens and progesterone. This whole process leads to pregnancy.

In case of periods

If fertilisation does not happen than corpus luteum starts shrinking and dying; which leads to estrogen and progesterone levels dropping. Hence the egg passes out of the uterus and the uterine lining sheds; the menstrual cycle begins.

Causes

• Type 2 diabetes
• Genetic reasons
• Sitting for long hours and get exposed to processed food during the phase of puberty (as in drinking cold drinks, chips, noodle, pastas , pizzas late night coffee drinking, sleep disorders)
• Gaining weight during exams and stress periods and then go for fad/crash diets by not eating anything for losing weight.
• No or zero importance to physical activity or exercise.

Medical recommendations/Treatment

Often we hear from the doctors, you need to lose weight and if there is much of the problem specifically for regularisation of periods, un bearable period pain/cramping then easiest way is to start popping OCP's (oral contraceptive pills).

Be well informed

Choosing the way of OCP is the shortcut; which anyways is going to suppress symptoms and take you away from the cure and not only expose you to another type of PCOD that's a post pill PCOD but also make you weight gain.

What to eat and what not to eat in PCOD/PCOS What to avoid in PCOD/PCOS

What to avoid in PCOD/PCOS

• Skipping carbohydrates is not going to lose your weight.
• More relied on overcooked and reheated sabzi's, dal's or soups.
• Eating incomplete proteins like dal and skipping rice or roti.
• Eating Fat free or low fat products.
• Avoiding exercise by thinking strength training makes me look masculine
• Eating quick and processed foods.
• Overdependence on Ready to eat foods.
• Losing consistency by landing on to weighing scale every morning or evening.
• Following patterns of eating and deleting diets.

What to include in PCOD/PCOS

Though the esplanade sounds mundane; but grim reality is that this is the only way to manage PCOD.

• Including Unprocessed carbohydrates like ragi, wheat rice, jowar, Bajra etc.
• Include more vitamin B – Complex, selenium, zinc, chromium rich diet in order to improve Insulin sensitivity.(eggs, cottage paneer, nuts, fish, brown rice, unpolished rice etc.)
• Eat complete proteins.(eat dal with rice or roti)
• Do not skip exercise. Start with cardio and some weight training at least for 5 days a week.
• Avoid overheating and reheating dal and vegetables.
• Include Essential fatty acids like omega 3 and 6, in the form of Groundnut, sesame seeds, flax seeds, Homemade desi ghee, coconut, cashews etc. in the required quantities. These ingredients not only help in providing essential required nutrients but also helps in absorption of fat soluble vitamins like vitamin A,D,E.
• More requirement of calcium and B12 (curd, paneer, fermented foods like sprouts, idli, dosa).
• Learn the importance of regularised sleep.

As of now it has been found that there is not any permanent cure to PCOD; the only way to manage it is through lifestyle modifications; modification is made in such a way that one can stay consistent and lead a relatively active healthy and active life.

Always remember Small improvements on a daily basis lead to much bigger improvements over time.