Once I had done mri for lower back pain issue (4-5 month back mri done), nothing major issue was detected in mri related to back. However, the bilateral findings said that polycystic ovaries seen. Later, I have not done a check or sonography for that. Pls suggest what tests should I do? Also, what preventive measures should I take? What fruits and veggies shall I eat? Can I eat high fibre content foods? One of my friend told me not to eat fibrous veggies if you have pcos. But I don?t consult anyone other that doctors. Yes, I am overweight as per my height (152 cm, 56. 5 kg) please suggest the necessary measures.
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You need to do a usg for monitoring pcod. Lean protein sources like tofu, chicken, and fish don't provide fibre but are very filling and a healthy dietary option for women with pcos. .foods to add high-fibre vegetables, such as broccoli. Lean protein, such as fish. Anti-inflammatory foods and spices, such as turmeric and tomatoes. You need to have diet plan based on your bmi & activities. Whatever we eat is metabolised by the body for the energy needed to do daily work and the excess is stored as fat. Abdomen is the first place to gain weight and last to disappear. In brief, weight reduction can be achieved only by reducing the intake of food 1/3 of what you take now. And by appropriate exercise plans for each part like belly, thighs, legs / chest etc. To burn off fat. Some tips 1) drink three or four cups of water whenever you feel hungry and just before eating food 2) take boiled or raw vegetable like cucumber, carrot etc. As half of your diet. Then take 1/2 of your total diet as sprouted pulses / proteinaceous food like roti, cooked pulses and remaining with rice or other carbohydrates. Oil or ghee etc. Should be just bare minimum. And do aerobic exercises, running, jogging or at least walking briskly 3-5 kms and swimming if possible, and in a gym if feasible. The most important is to burn off the energy intake by exercises. There is no short cut or medicines without exercise & dieting to take just as mush food as needed for your activities. The food we eat is utilised for our energy needs and the remaining will be stored as fat which leads to obesity. Â
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You need to do an ultrasound of the abdomen. Yes, you can have lots of veggies. No problem. Pcod/PCOS is a common hormonal disorder in women which can lead to weight gain and irregular periods. While most women depend on pills to deal with it, these simple changes in your lifestyle will help you deal with the condition in a better way. 1. Nutritional approach: deficiency of micronutrients contributes to insulin insensitivity and compromise ovarian function. So, ?completely stay away from processed/ refined cereals (which have a high glycemic index or gi). Switch to wheat, rice, jowar, ragi, barley (which have low gi) and enjoy your roti, parantha, pulao, biryani, dosa, poha, upma etc. ?eat an adequate amount of lean proteins like dal, milk, eggs, fish, yogurt, cheese, paneer, lassi, sprouted legumes. ?include good sources of omega-3 and omega-6 present in nuts, seeds, ghee, olives, coconut, etc. Our body needs essential fatty acids for the absorption of fat soluble vitamins like a, d, and e. ?alpha-lipoic acid improves glucose uptake in cells, promotes weight loss and improves the health of ovaries. It is found in flaxseeds, walnuts, spinach, broccoli, peas, brussels sprouts etc. ?micronutrients like selenium, zinc, chromium, magnesium, niacin, and riboflavin improve sugar control and promote hormonal balance. These can be obtained from a variety of whole grains, nuts, green leaves, fresh fruits and veggies, egg, seafood etc. ?vitamin b12 is essential to support the function of ovaries. So include dairy (especially curd, paneer), eggs, seafood, and sprouted/fermented items. ?calcium in abundant supply helps to overcome premenstrual cramps. ?include supplements of above-mentioned nutrients as diet may not provide enough because their requirement is above normal. ?most importantly, eat local, seasonal, freshly prepared food items, stay away from food items that have long ingredient lists as they are 'processed' and have a number of additives (preservatives, artificial colors, flavor enhancers et al). 2. Exercise strategies: regular workouts are non-negotiable. They are essential to burn off fat stores for hormonal balance and regular ovulation. A minimum of 150 minutes a week is recommended. Divide your time between strength training, cardio exercises and yoga for optimal results. Just like a diet, your exercise must be balanced too. 3. Sleep: adequate sleep is non-negotiable too. Sleeping at a more or less fixed time every day and for an adequate number of hours is a prerequisite to keep hormones in sync. 4. De-stress yourself: love yourself more than anyone else, prioritize your health, learn to say no, take time out to exercise and relax. Pursue your favorite activities, learn a new skill, and never ignore your body signals. For more details you can consult me. Â
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