Medicosnext
Rashmi Pant
She is a committed nutritionist with a Master’s in Food and Nutrition and a Bachelor’s in Public Health. She has experience teaching subjects related to nutrition and health at the diploma level, including Diploma in General Medicine and Certificate in Medical Laboratory Technology (CMLT). Alongside her teaching, Rashmi actively advocates for improved nutrition practices at the community level. Rashmi is also actively involved in delivering nutrition education to adolescents. Her work is rooted in preventive health and community empowerment, and she strives to make evidence-based nutrition knowledge accessible and practical for all.
Our genes may be beyond our control, but the way we eat is entirely something under our control. With the right nutrition, you don’t just nourish your body, you support your hormones and enhance overall endocrine performance.
Polycystic Ovary Syndrome (PCOS) is not merely a hormonal problem; it’s a condition that can influence multiple systems throughout the body. From irregular periods and breakouts to insulin resistance and mood fluctuations, PCOS reflects a complex connection between hormones and daily habits. The endocrine system is like a chorus of glands, weaving rhythms that keep the human body in tune. Pituitary, thyroid, adrenal, pancreas, ovaries, all work in harmony to regulate the hormones.
In PCOS, this harmony gets disrupted and leads to a rise in insulin level, weight gain and increased androgen production. Elevated androgen level interferes with ovulation causing irregular or even missing menstrual cycles.
In today’s fast paced world, everyone seeks instant remedies rather than a lasting solution. Nutrition works as a strong regulator with easing inflammation, optimizing blood sugar level and curbing excess androgens. Every meal is a message to the endocrine system. Eating wholesome, nutrient-packed foods helps maintain hormonal stability and harmony or even gradually subside the irregular menstrual cycle.
PCOS Worldwide and in Nepal
PCOS is regarded as one of the most common hormonal disorders in women aged 15–49. The wide prevalence range (8–13%) comes from different diagnostic criteria and study populations. A major rising concern is underdiagnosis, many women only seek medical help when fertility problems or intense symptoms arise, leaving an estimated 70% of cases undetected across the globe. This largely hidden burden results in millions of women living with symptoms (irregular cycles, acne, excessive hair growth, weight struggles) without realizing that PCOS could be the underlying reason. PCOS is frequently the primary reason for infertility due to anovulation. It also increases the risk of type 2 diabetes and cardiovascular disease. In Nepal, hospital-based studies showed 9 to 20% prevalence of PCOS among women of reproductive age. There is a surge in diagnoses among younger women aged 15–30, probably linked to lifestyle changes, stress, and diet. Lack of awareness in rural areas, along with growing rates of obesity and sedentary habits are elevating the cases. Although awareness campaigns and education initiatives are increasing, the access to specialized care is still tough.
Cultural stigma surrounding reproductive health issues often restrain women from openly discussing the symptoms they’re experiencing or seek medical help. Furthermore, a lack of comprehensive reproductive health education results in many women being unaware of the symptoms and indicators of conditions like PCOS. The constrained access to specialized endocrinology care in every region of Nepal, obstructs early detection and limits appropriate and timely management of PCOS. Consequently, these factors lead to delayed diagnoses, which hinder timely treatment and effective management.
Smart Nutritional Strategies for PCOS
PCOS goes beyond hormonal shifts, impacting your metabolism, reproductive health, and emotional balance. The inspiring truth is that your diet can be a true ally; nourishing choices can harmonize your hormones, ease PCOS challenges, and help you feel vibrant again. Let’s dive into strategies that can be transformative.
Maintain Healthy Blood Sugar Level
For many females, insulin resistance plays a key role in PCOS. A wide swing in blood sugar level can trigger higher insulin production, which worsens symptoms like weight gain, acne, and irregular cycles. Give attention to the glycemic index of foods. Do not skip meals, eat at regular intervals. A long gap between the meals can lead to food craving and eventually overeating.
Embrace Nature’s Power to Calm Inflammation
Chronic inflammation often lingers quietly alongside PCOS, and if not managed, it can intensify hormonal disruptions and increase the likelihood of long-term issues such as type 2 diabetes. Prioritize the green, yellow, red fruits and vegetables. Add fish and seeds high in omega-3 to the meal.
Not all fats are villains; healthy fats are heroes. They are vital for building strong cell membranes, supporting healthy ovulation, and providing lasting satiety after meals. Healthy/unsaturated fats have been linked to reduce inflammation and improve menstrual regularity.
Power Wellness with Protein
Protein isn’t just a gym staple; it contributes significantly in easing PCOS symptoms. Lean proteins like eggs, poultry, and fish provide amino acids vital for tissue repair and hormone production.
Savor the benefits of Micronutrients
Though needed in trace amounts, these vitamins and minerals greatly influence PCOS management. Filling your plate with these essentials can create meaningful improvements. The sunshine vitamin, (vitamin D) improves ovarian function. Including iron-rich foods in meals helps fight the low iron level.
Our own kitchen and local markets already have varieties of nutrient-dense foods that aid in the management of PCOS. To keep blood sugar in healthy levels- millet, buckwheat, lentils, fenugreek leaves are great options. Seasonal berries, freshwater fish, and flaxseed are soothing foods that can be tried to reduce inflammation. For healthy fats, avocados from our local market, mustard oil, peanuts, sesame seeds, homemade ghee in moderation are excellent choices. Local eggs and chicken, chickpeas, soyabeans are easily accessible sources for protein. Fortified dairy, and sunlight are beneficial sources of vitamin D; spinach, mustard greens, amaranth leaves, goat meat, or organ meat are effective sources of iron; and pumpkin seeds, sesame seeds, peanuts, and cashews are good sources of magnesium.
Tiny Changes, Lasting Impact
Managing PCOS isn’t about strict diet or harsh limitations. It’s about making thoughtful, steady food choices that support your body, soothe inflammation, and promote hormonal harmony. By incorporating these familiar and local foods, every woman can implement simple, achievable adjustments to enhance their overall health and hormonal equilibrium. Recently, PCOS awareness and management are gaining momentum, but it begins with a personal effort. The ability to shape our health lies simply on our plate.
