In women of reproductive age, PCOS, also known as polycystic ovarian syndrome, is a hormonal disorder that can result in a variety of symptoms, including irregular or skipped periods, excessive hair growth, infertility, mood swings, and weight gain. Moreover, women with PCOS may have trouble falling asleep or have poorer-quality sleep. In order to effectively manage the symptoms of PCOS, nutrition is a crucial component of PCOS management. The body’s insulin levels can frequently be adversely affected by PCOS, and women who have the condition frequently have a high risk of developing type 2 diabetes.
The assessment of the health status in PCOS should take into account concerns about the quality of sleep and the best strategy to lessen these disorders as sleep disturbance is a significant aspect of PCOS. Making healthy dietary changes is a great place to start your treatment if you have PCOS or have symptoms of the condition. Let’s go over some healthy routines you can establish before bed to control PCOS.
BEDTIME SNACKS FOR PCOS
The following foods are essential to consume before night for better health:
1. 1 teaspoon chia seeds (soaked)
Chia seeds, which are high in omega fatty acids and fiber, help raise testosterone levels and enhance the quality of ovarian eggs. Alpha-linolenic acid (ALA), the plant-based form of omega-3 fats, is abundant in it.
2. Ashwagandha powder in 1/3 tsp with soaked almonds
In order to help women with PCOS manage stress and other symptoms, ashwagandha lowers cortisol levels in the body.
3. Two slices of coconut
Medium-chain fatty acids, which are abundant in coconut, assist control insulin secretion levels while increasing metabolism and energy levels.
4. 1 tablespoon of roast pumpkin seeds
Beta-sitosterol, which is found in pumpkin seeds, prevents the enzyme that turns testosterone into DHT, thereby reducing hair loss. The essential fatty acids (EFAs) that our bodies require are also present in pumpkin seeds.
5. Kesar water
Anxiety and depression, which are frequent side effects of PCOS, are thought to be reduced by the calming effects of saffron. Additionally, it lowers testosterone levels.