Around 10% of Spanish women of reproductive age suffer from polycystic ovary syndrome (PCOS), a metabolic disorder associated with having high levels of male hormones (androgens) that can be transformed into estrogens. It is diagnosed through a blood test.
The syndrome is related to insulin resistance: the body does not react to the action of this hormone and glucose does not enter the tissues, which remains in the bloodstream and increases the probability of suffering from diabetes.
Some of the most common symptoms They are ovaries full of cysts, hirsutism, acne, overweight, irregular menstrual periods, hair loss or infertility.
How to take care of your diet to have healthy ovaries
It is vital make a dietary change to address polycystic ovary syndrome.
One has to reduce carbohydrates and seek an extra supply of proteins and healthy fats with anti-inflammatory action, in addition to keeping the digestive system and its microbiota in good condition.
Furthermore, according to traditional Chinese medicine, the syndrome is due to excess moisture in the liver meridian. One has to promote liver detoxificationplay sports and take care of your emotions.
These ten foods can help you tip the balance towards a diet that balances all these fronts:
1. Refrigerated potato, to feed the colon
The potato cooked with skin and refrigerated For at least 24 hours it changes its gelled starch for resistant starch, which is not absorbed in the intestine and directly «feeds» the bacteria in the colon.
Take 1 potato per day.
2. Blackberries rich in antioxidants
They contain high amounts of antioxidants, which fight against inflammatory processes. This type of fruit is the lowest in sugars.
consume 1 cup of blackberries every other day.
3. Macadamia nuts, with healthy fats
These nuts contain healthy fats, but unlike other seeds they are not as rich in omega-6 and they do not promote inflammatory processes.
Enjoy a handful a day.
4. Cinnamon, powder or stick
Cinnamon, a spice that adds sweet flavor to our preparations and infusions, is one of the best for regulate blood sugar levels.
One has to use it daily, in powder or branch, to benefit from its great properties.
5. Chestnuts instead of cereals
Chestnuts, with carbohydrates in the form of resistant starch and a very low glycemic indexThey are very satiating and a good alternative to cereals.
In season, include them in your diet between 2 and 3 times a week. Remember that out of season you can also use flour.
6. Avocado rich in oleic acid and vitamin E
Avocado, one of the best sources of healthy fats and vitamin E, is essential for correct functioning of the reproductive system and, also, antioxidant and very anti-inflammatory.
Take half avocado a day in salads, mousses, mayonnaises…
7. Kimchi to take care of your microbiota
A Korean preparation that can include cabbage, onion, pepper and carrot, among other ingredients, and is made by letting them ferment. These vegetables decrease the formation of estrogens and kimchi itself also nourishes the intestinal flora.
consume kimchi and other fermented daily.
8. Artichokes, their bitterness purifies you
Its «bitter» substances help liver function and its fiber feeds the intestinal microbiota. It is important to consume bitter tasting vegetables because promote purification.
Every 2 or 3 days eat artichokes. They are very easy to prepare and give you a lot of play in the kitchen.
9. Asparagus, a detoxifying aid for the liver
Very purifying, They help the liver to detoxify and are rich in chlorophyll. Additionally, like most vegetables, they provide fiber that feed the intestinal flora.
In season, eat asparagus daily. Other vegetables that cannot be missing are cabbages, which are available during the season when you will not find asparagus.
10. Leeks to prevent excess estrogen
Like onions and garlic, leeks help reduce the formation of estrogen, are rich in fiber and favor the liver and its debugging functions.
You can eat them daily in broths, sautéed…