PCOS/PCOD Workout and Diet

PCOS or PCOD stands for Polycystic Ovarian Syndrome or Polycystic Ovarian Diseases. They are basically the same thing. In western countries they say it as PCOS and in India we call it as PCOD. Its a very common hormonal disease among the women of reproductive age. Women with PCOS may have infrequent or prolonged menstrual periods or excess male hormone (androgen) levels. The ovaries may develop numerous small collections of fluid (follicles) and fail to regularly release eggs.

Syndrome

• Irregular periods
• Excess Androgen
• Polycystic ovaries

There nothing much to worry about it as its common and can be cured if taken proper care. One thing you might have noticed if you are suffering from PCOD is that you lose your appetite. The very first thing the doctor will say if you are diagnosed with PCOD is to do exercise that too with strict regularity. Here I am going to provide you the proper workout and diet plan to overcome this.

NUTRITION

Proper nutrition is the key factor to attain any fitness goal or to cure any diseases. For a woman suffering from PCOD, if her weight is X kg say then she has to take X gm of protein, X gm of carbohydrates, X% of fat and X% of sugar.

Breakfast

One cup oat meal and fresh fruit juice and one egg white.(Orange or pineapple).

Snack 1

Raw vegetables and fruits (Carrot, Cucumber, spinach, cabbage, beet root) and a multivitamin tablet.

Lunch

Brownrice, mixed pulses and lean meat.

Snack 2

Whole wheat bread/ Whole wheat pasta/ Brown bread and peanut butter.

Snack 3

Fruits and vegetables.( Berries, Coconut, Broccoli, Grapes, Pea, Spinach,Tomatoes)

Dinner

Roti and green cooked and less spicy vegetable.

Foods to avoid- Soft drinks, potatoes, cake, white bread and rice(basically all processed bad fats). As fibers are not present in these foods your insulin level will lower down. Avoid drinking milk daily. Stay away from dairy and soya products. Stay away from the foods which are slow digestive(Rice, white potatoes, banana, raisins, white breads etc).

Drink lots of water and foods which contain fiber.

WORKOUT

Start it with a 30 minutes of walk everyday.

High Knees

Jumping Jacks

Squats

Lunges

Rope Jumping

And twenty minutes of daily yoga.