September is PCOS awareness month. For those who don't know, PCOS or Poly Cystic Ovarian Syndrome is a condition where girls or women between the age of 12 and 45 years have multiple cysts in their ovaries, infertlity among other issues.
Those suffering from PCOS need to have a specific diet which can help them maintain an ideal weight, manage their stress levels and control their hormone levels. For the same, nutritionists recommend that these women consume the right kind of diet.
We talked to Nina Maria Saldanha, Executive-Nutritionist, Cloudnine Group of Hospitals, Bengaluru (Whitefield) and she shared how Omega 3 fatty acids are extremely beneficial for women suffering from PCOS.
She said, "Omega 3 fatty acids are believes to be crucial for women suffering from PCOS. These acids help in reducing inflammation, manage blood pressure, blood glucose levels, reduce body weight, regulate hormone levels and increase chances of fertility among others. Omega 3 fatty acids also help in relieving stress, curing mental disorders among others."
Sources Of Omega 3 Fatty Acids
- Vegetarian sources like flax seeds, chia seeds, walnuts, canola oil, and other fortified foods.
- Non-vegetarian foods such as cold water fish like salmon, tuna, mackerel, sardines, as well as fortified eggs.
- Oral supplements
Ways To Incorporate Omega 3 Fatty Acids
We asked the expert to share some easy ways one can incorporate omega 3 fatty acids into our daily diet. She shared -
- As part of a trail mix, or with dried fruits
- As part of a smoothie bowl
- In salads
- Fortified oils can be used in small amounts for cooking and also as a salad dressing
- Fortified cereals and foods can also be had plain or in combination with other foods as well
- As grilled fish or a fish curry
- As a soup or a stew
- Boiled eggs are a great way to also incorporate proteins and good essential fats to your diet
Oral supplements can be taken on the advice of your doctor and as prescribed.
Benefits Of Consuming Omega 3 Fatty Acids
Mood control: Due to highly fluctuating levels of hormones, you could end up having mood swings.
Reduces inflammation and fatty liver: Most people who have PCOS are seen to be overweight with fatty liver (at various grades)-since it is antioxidant, it is known to reduce inflammation in the liver, and the accompanying discomforts of the condition.
Lowers triglycerides :When combined with eating healthy, and daily exercise, it can not only help in lowering your triglyceride levels, as well as LDL (bad cholesterol) levels; and this will also help to increase your HDL (good cholesterol) levels.
Lowers androgen levels: This can help reduce acne, and hair loss, additionally reduce facial hair growth, and increase sex drive.
Improves fertility: A good amount of omega-3 fatty acids can help in improving egg quality, and ovulation, which could have better results in overall fertility, helping in a possibly more successful outcome of pregnancy.
Good for pregnant women: Omega 3 fatty acids are extremely essential during pregnancy, because in addition to the above mentioned benefits; it also helps with brain and eye development for the baby, as well as having numerous benefits.
Overall, omega 3 fatty acids can boost your overall health if consumed correctly. Make sure you consult your doctor or nutritionist and understand how you should be consuming them and in what quantity.
For more such health related stories, stay tuned!