Polycystic ovarian syndrome (PCOS) is a neuroendocrine metabolic disorder characterized by increased levels of male hormones (androgens), acne, and hirsutism, and can lead to irregular menstrual cycles, weight gain long-term insulin resistance, miscarriage, or even infertility in women. Various studies showed that plants such as aloe vera and chamomile improve fertility by increasing the number of ovarian follicles. It was also shown that liquorice, ginseng, cinnamon improve the adverse effects of diabetes caused by PCOS by lowering lipid and blood glucose levels. Moreover, fennel is effective in changing endometrial tissue parameters in PCOS by reducing estrogen and hyperplasia.
Cinnamon (Cinnamomum verum or Cinnamomum cassia)
Benefits:
- Improves Insulin Sensitivity: Insulin resistance is often associated with PCOS. Cinnamon can improve insulin sensitivity, helping to manage blood sugar levels.
- Regulates Menstrual Cycles: Studies suggest that cinnamon may help regulate menstrual cycles in women with PCOS. Cinnamon is used during the luteal phase, where it can regulate progesterone levels. Similarly, taking cinnamon daily will help to normalize the menstrual cycle and effectively suppress polycystic ovary syndrome. The ingredients possess good anti-inflammatory and antioxidant properties.
How to Incorporate Cinnamon into Your Diet
- Cinnamon Tea: Brew a cup of cinnamon tea by adding a cinnamon stick or a teaspoon of ground cinnamon to boiling water. Let it steep for 10-15 minutes before drinking.
- Smoothies: Add a teaspoon of ground cinnamon to your morning smoothie for a flavorful and health-boosting kick.
- Yogurt: Sprinkle cinnamon on top of Greek yogurt along with some fruits and nuts for a nutritious snack.
- Oatmeal: Stir cinnamon into your oatmeal or porridge for added flavor and health benefits.
Ginger (Zingiber officinalis)
Menstrual Health
Ginger contains around 60-65 compounds. The major active phytochemicals are geraniol, gingerol, Additionally, ginger also contains flavonoids and phenolics that are beneficial in PCOS. The flavonoids and phenolic compounds in ginger could maintain the balance of estrogen and progesterone.
Anti-inflammatory Properties
Chronic inflammation is a common issue in women with PCOS, contributing to insulin resistance and other metabolic complications. Ginger contains potent anti-inflammatory compounds, such as gingerol and shogaol, which can help reduce inflammation in the body thus helps to reduce menstrual pain.
How to Incorporate Ginger into Your Diet
- Ginger Tea: Brew fresh ginger slices in hot water to make a soothing tea. Drink it in the morning or after meals for digestive benefits.
- Ginger Water: Add freshly grated ginger to a glass of water and let it steep for a few minutes. Drink this infused water throughout the day.
- Cooking: Add ginger to your cooking, whether in stir-fries, soups, or marinades, to enhance the flavor and nutritional value of your meals.
- Smoothies: Blend fresh ginger into your smoothies for an extra health boost.
Fennel seeds (Foeniculum vulgare)
Hormonal Balance
Fennel has high antioxidant activity to protect the cells from oxidative damage. Anethole promotes menstruation, facilitates birth and induces estrogenic properties in the ovarian follicle. Hormonal balance can aid in regulating menstrual cycles and reducing symptoms associated with hormonal imbalances, such as hirsutism (excessive hair growth) and acne.
Antioxidant Properties
Fennel seeds are rich in antioxidants, which help combat oxidative stress in the body. Oxidative stress can exacerbate PCOS symptoms and contribute to complications such as cardiovascular diseases.
How to Incorporate Fennel Seeds into Your Diet
- Fennel Seed Water: Soak a teaspoon of fennel seeds in a glass of water overnight. Drink the water on an empty stomach in the morning.
- Chewing Fennel Seeds: Chew a teaspoon of fennel seeds after meals to aid digestion and freshen breath.
- Fennel Tea: Brew fennel seeds in hot water to make a soothing tea. Drink it after meals or whenever you need a digestive aid.
- Spice Mix: Add ground fennel seeds to spice blends for seasoning dishes, enhancing both flavor and nutritional value.