PCOS is a hormonal disorder common among women of reproductive age. A study suggests that almost 72% of menstrual disturbances (resulting from an ovulation) in women are estimated to have been associated with PCOS. The recent surge in the prevalence of PCOS in younger women in Nepal (women less than 35 years of age) has been a growing concern. The exact cause of PCOS is unknown, but it involves a combination of genetic and environmental factors.

One of the most effective ways to manage PCOS symptoms is through diet and lifestyle changes. Here, we explore the role of diet in managing PCOS and how specific foods can influence the physiology of the body.

To maintain blood sugar and insulin levels u need to have diet high in fiber, lean proteins, and healthy fats helps regulate blood sugar levels and improves insulin sensitivity. This can reduce the amount of insulin in the bloodstream, which in turn can lower androgen levels and help alleviate symptoms such as irregular periods and excessive hair growth. Omega-3 fatty acids can reduce inflammation and improve hormonal balance. Maintaining a healthy weight is crucial for managing PCOS. 

The role of insulin resistance is a key factor in PCOS because insulin is a hormone produced by the pancreas that allows cells to absorb glucose (sugar) from the bloodstream for energy. In insulin resistance, the body's cells don't respond effectively to insulin, leading to higher levels of insulin in the blood. This can cause the ovaries to produce more androgens, exacerbating PCOS symptoms, so in our diet should focus on following points:

1)Whole Grains: Whole grains such as quinoa, oats, and millet are excellent for maintaining stable blood sugar levels. They are high in fiber, which slows the absorption of sugar into the bloodstream, reducing insulin spikes.

 2. Lean Proteins: Proteins like chicken, fish, eggs, tofu, and legumes are important for muscle repair and overall bodily functions. They can help keep you full longer and maintain a healthy weight, which is crucial for managing PCOS.

 3. Healthy Fats: Incorporating healthy fats from sources like avocados, nuts, seeds, and olive oil can improve insulin sensitivity. Omega-3 fatty acids found in fatty fish such as salmon and mackerel also have anti-inflammatory properties that can help reduce PCOS symptoms. 

4.Fruits and Vegetables: Fresh fruits and vegetables are rich in vitamins, minerals, and antioxidants. Leafy greens like spinach, kale, and mustard saag are particularly beneficial due to their high nutrient content. Berries, apples, and citrus fruits can provide antioxidants and fiber. 

5. Dairy and Alternatives: Fortified plant-based milks such as almond, soy, or oat milk are good choices as research suggest.

A balanced diet that includes whole grains, lean proteins, and healthy fats can help achieve and maintain a healthy weight. Regular physical activity also plays an important role in weight management and improving insulin sensitivity. 

And we need to avoid foods like refined carbohydrates such as white bread, pastries, and sugary snacks, that can cause rapid spikes in blood sugar and insulin levels. Avoiding these can help manage insulin resistance also sugary foods and beverages, including sodas, candy, and packaged fruit juices, can lead to weight gain and worsen insulin resistance. Processed and fast foods are often high in unhealthy fats, sodium, and artificial additives these can contribute to inflammation and weight gain, making PCOS symptoms worse.

Understanding how these dietary choices impact your body's physiology can empower you to take control of your health and improve your quality of life. Consulting with a healthcare provider or dietitian can provide personalized guidance tailored to your specific needs.