What is PCOD and PCOS?
PCOD and PCOS are two different issues that are often confused to be the same. Polycystic ovarian disorder(PCOD) is a medical condition in which a woman goes through a hormonal imbalance leading to the production of immature eggs during the ovulation period. These immature eggs eventually form cysts in their ovaries. This leads to the enlargement of ovaries in size. Due to this, the production of Male hormones increases leading to issues like hair loss, weight gain, and irregular periods.
On the other hand, Polycystic ovarian syndrome(PCOS) is an endocrine dysfunction in which the ovaries produce higher levels of Testosterone. This male hormone interrupts the normal ovulation cycles by preventing the release of eggs and making several cysts and their accumulation in the ovary. This leads to the problem of irregular periods, weight gain, hirsutism, and in severe cases leading to infertility in women.
PCOD/PCOS both can cause innumerable issues in your daily lifestyle mostly leading to anxiety and weight gain. 10% of women in the world are dealing with PCOD while 5% of women are suffering from PCOS. PCOD can be reversed with healthy lifestyle changes but PCOS needs proper medication and can be reduced in the early stages. However with a healthy lifestyle, one can reduce the effects of PCOS.
Importance of Diet in the Lifestyle
Diet includes a major part of your lifestyle as it plays a vital role in your body’s nourishing and healing process. A machine can only work smoothly if it is properly oiled. With the fast-track world, the consumption of junk food has increased rapidly. Due to this, problems like PCOD are becoming common. Estrogen is important for the healthy menstruation cycle and the development of female sexual organs. The formation of the female hormone, Estrogen decreases in the body of the woman dealing PCOD/PCOS. Estrogen-rich diet can help to reduce the severity of symptoms, especially irregular periods.
Here are 7 Estrogen rich foods to include in your diet daily if you have PCOD/PCOS
1.Flaxseeds
Flaxseeds have recently gained popularity because of their health benefits. They are very rich in lignans and omega-rich fatty acids. It has up to 800 times more lignans than other plant foods. Lignans are chemical compounds called Phytoestrogens. Phytoestrogens are helpful in reducing the risk of breast cancer.
2. Cruciferous vegetables
Cruciferous vegetables like broccoli, Kale, Cabbage, Cabbage, Turnip, and Radish are high in soluble and insoluble fiber which helps to improve cholesterol levels and maintain blood glucose levels. It is a good source of roughage with helps to keep the bowel system smooth. Broccoli is rich in secoisolariciresinol, a type of Lignan phytoestrogen. Brussels sprouts are rich in coumestrol, a type of phytonutrient that helps to improve hormonal imbalance and reduce heart risk. High in calories and good fats, Dry fruits can be easily added to your
3. Dried fruits
Dried fruits like almonds, walnuts, pistachios,Dates and peanuts are very rich sources of healthy phytoestrogens. Rich in dietery fibres , you can add these as healthy snacks.
4. Berries
Strawberries, cranberries, and raspberries are rich in several vitamins, minerals, fibre and beneficial plant compound including the crucial phytoestrogens that help to improve the hormonal help.
5. Soyabean and Tofu
Soybeans are rich in protein, and many vitamins and minerals. Soy contains high amounts of Isoflavones and Phytoestrogens that are extremely good for avoiding the risk of breast cancer and prostate cancer—even other soy products like soymilk, tofu, and edamame are good to be consumed. Edamame beans are green soybeans. They also improve bone health after menopause.
6. Sesame seeds
Sesame seeds are ‘Estrogen boosting food’ and can be added to your daily food consumption easily. The anti-oxidant property of sesame seeds helps to improve overall health.
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