مقدمه: برای تنبلی تخمدان چه بخوریم؟ The role of nutrition in improving women's hormonal function

Ovarian laziness (polycystic ovary syndrome or PCOS) is one of the most common hormonal disorders among women of reproductive age, which has a direct effect on menstruation, ovulation, body weight, and even skin and hair health.
Affected women usually face symptoms such as irregular periods, hair loss, excess hair, excess weight, frequent pimples, and difficulty in pregnancy.
Although the root of this problem can be genetic or due to disorders in the secretion of insulin and sex hormones, new studies have shown that nutrition and a healthy lifestyle can play a key role in controlling and even reversing the disease process.

Women's body needs regular intake of nutrients for the normal functioning of the ovaries and hormonal balance; Substances such as group B vitamins, vitamin D, omega-3 fatty acids, magnesium, chromium, and antioxidants that are effective in hormone metabolism, reducing inflammation, and regulating blood sugar.
Proper nutrition can reduce insulin resistance, balance the level of androgens (male hormones) and thus improve ovulation.

On the other hand, consumption of processed foods, simple sugars, sugary drinks and trans fats can worsen the condition of the body and lead to increased insulin resistance and exacerbation of symptoms. Therefore, the conscious choice of foods in women with ovarian laziness is not only a dietary decision but also a part of clinical treatment.

In this article, we will examine in a scientific, practical and step-by-step way:

• What foods should women with PCOS eat and avoid,
• How can they regulate the menstrual cycle and ovulation with proper nutrition,
• And what simple changes in the daily diet reduce inflammation, hormonal balance and increase the chances of fertility.

What is ovarian laziness and why does it occur?

Ovarian laziness or PCOS is actually a type of dysfunction of the endocrine system that makes the ovaries unable to release eggs regularly.
In this situation, instead of releasing eggs naturally, Small and numerous cysts are formed on the surface of the ovary, which can be seen by ultrasound.
This disorder is often associated with increased levels of male hormones, insulin resistance, and fat accumulation in the abdominal area.

The main causes of ovarian laziness are:

1. Genetic factors: Family history plays an important role.

2. Unhealthy diet: High consumption of sugar and unhealthy fats causes an increase in insulin and disrupts the secretion of hormones.

3. Overweight and abdominal obesity: It is associated with increased insulin resistance and decreased sensitivity of cells to glucose.

4. Physical inactivity and chronic stress: Both are important factors in aggravating symptoms.

The good news is that with modifying nutrition and lifestyle, you can balance the hormonal cycle, activate ovulation, and significantly control the appearance and metabolic symptoms of the disease.

The role of nutrition in controlling and treating ovarian laziness

Correct nutrition is the first and most effective step in managing ovarian laziness. Foods can directly affect insulin, estrogen, testosterone and cortisol levels.
Adhering to a basic diet will keep the blood sugar level stable, reduce chronic inflammation, and give the ovaries a chance to restore their normal function.

The basic principles of a suitable diet for women with ovarian laziness are:

Consumption of foods with a low glycemic index such as oats, brown rice, whole grain bread and legumes to control insulin.

• Increasing consumption of fresh vegetables and low-sugar fruits such as green leafy vegetables, avocados, cabbage and berries.
• Provide healthy fats from sources such as salmon, walnuts, flaxseeds and olive oil for hormonal balance.
• Avoidance of simple sugars and industrial drinks to prevent inflammation and insulin resistance.

Increasing intake of high-quality proteins such as eggs, skinless chicken and legumes to regulate appetite and maintain muscle mass.

Contrary to popular belief, complete elimination of carbohydrates is not recommended; Rather, you should focus on the quality and type of carbohydrates.
The right combination of complex carbohydrates with high fiber can help regulate blood sugar and hormonal balance.

The effect of insulin resistance on ovarian function

One ​​of the main causes of PCOS is insulin resistance. In this condition, the cells of the body do not respond normally to insulin and as a result, the pancreas is forced to secrete more insulin. The continuous increase of insulin in the blood not only increases the sugar level, but also causes excessive stimulation of the ovaries and the secretion of male hormones (androgens). This increase in androgen disrupts the regularity of the menstrual cycle and disrupts ovulation.

On the other hand, insulin resistance increases the accumulation of fat in the abdominal area and increases inflammation in the body, both of which are effective factors in ovarian dysfunction.

To reduce insulin resistance and improve ovulation, it is very important to follow a balanced and low-sugar diet. Reducing the consumption of simple sugars (such as sweet drinks and white bread) and replacing it with natural fiber found in green leafy vegetables, lentils, beans, oats and whole grain bread improves the sensitivity of cells to insulin. This simple change can directly affect blood sugar regulation and hormonal balance.

The best foods to boost ovulation

Healthy ovulation requires a precise balance of hormones and proper blood flow in the ovaries. In women with ovarian laziness, the diet should be designed to both reduce insulin resistance and control inflammation.

Foods rich in antioxidants, vitamins and mineral salts can be effective in improving egg quality and increasing the probability of natural pregnancy.
Among the best foods to stimulate natural ovulation are:

• Fruits rich in antioxidants such as pomegranates and strawberries: they help to improve ovarian blood flow and increase egg quality.

• Green leafy vegetables such as spinach, broccoli and parsley: are an excellent source of folate and iron to regulate ovulation.

• Salmon fish and eggs: They are rich in omega-3 and choline and improve hormonal function.

• Nuts and seeds such as walnuts, almonds and flax seeds: having useful fats, they strengthen the egg cell membrane.

These foods make the ovulation process more natural by reducing inflammation, improving glucose metabolism and increasing ovarian sensitivity to stimulating hormones.

The role of healthy proteins in improving ovarian function

Proteins are not only the main building material of cells and hormones, but also play an essential role in regulation of blood sugar and body metabolism.
Consumption High-quality and low-fat proteins such as skinless chicken, fish, egg whites, lentils and peas can control insulin levels and prevent blood sugar fluctuations.

Unlike processed and high-fat meats that increase inflammation, these healthy protein sources increase metabolism, reduce abdominal fat and balance androgen levels.
Combining protein with Fresh vegetables and high fiber in every meal is a scientific way to maintain hormonal balance and help the normal functioning of the ovaries.

Useful fats and their effect on hormonal balance

Fats are an integral part of the production process of female hormones, especially estrogen and progesterone. But the difference between useful and harmful fat is very important.

Useful fats such as olive oil, avocado, walnuts, almonds and chia seeds have unsaturated fatty acids that reduce inflammation, improve the function of cell membranes and stabilize hormones. These fats also play a role in increasing insulin sensitivity and improving the quality of eggs.

On the contrary, saturated and trans fats which are present in fast foods, chips, solid vegetable oils and industrial sweets, increase systemic inflammation and disrupt ovulation.
Therefore, it is recommended At least half of the daily fats can be provided from plant and natural sources.

vitamins and minerals needed for ovarian health

Women's body needs a set of vitamins and minerals for the proper functioning of the ovaries. The lack of these micronutrients can lead to disturbances in the menstrual cycle and egg quality.
The most important nutrients are:

• Vitamin D: helps regulate insulin secretion and increase fertility.

• Vitamins of group B (especially B6 and B12): are involved in hormone metabolism and stress reduction.

• Magnesium and zinc: are effective in regulating ovarian function, reducing inflammation and controlling blood sugar.

• Selenium and iron: contribute to antioxidant function and increase egg quality.

The use of supplements should be under the supervision of a gynecologist or nutritionist, because taking too much of some of these substances can disturb the hormonal balance.

Foods rich in Omega 3 to regulate the menstrual cycle

Omega 3 fatty acids are one of the most effective natural compounds in improving ovarian health and regulating the menstrual cycle.
These fatty acids, by reducing inflammation, regulating the secretion of prostaglandins and improving blood flow in the ovary, cause menstrual pains are reduced and ovulation returns.

The main sources of Omega 3 are:

• fatty fish such as salmon, sardines, tuna and mackerel

• Flax and chia seeds

• Walnuts and fish oil.

Regular consumption of these foods (2 to 3 meals a week) helps estrogen balance, reduce ovarian inflammation and regulate ovulation.

Anti-inflammatory fruits and vegetables suitable for PCOS

Chronic inflammation is one of the underlying factors of PCOS. The body of women with this syndrome usually has inflammation at the cellular level, which causes increased insulin resistance and hormonal imbalance.
Fresh fruits and vegetables with strong antioxidants such as vitamin C, flavonoids, polyphenols and carotenoids can reduce this inflammation naturally. give.

The best options for an anti-inflammatory diet in women with PCOS are:

• Pomegranate and cranberry: rich in antioxidants and polyphenols, effective in reducing free radicals.

• Spinach, broccoli and Brussels sprouts: excellent sources of folate and magnesium, which help regulate hormones.

• Colored bell peppers and carrots: Contains beta-carotene to strengthen the ovaries and skin.

• Berries and kiwi: rich in vitamin C and helps the immune system function and regular menstruation.

The important point is that The food plate should always be colorful. Each color of fruit or vegetable has a different healing effect: reds are anti-inflammatory, oranges are for sugar regulation, greens are for detoxification and purples are for hormonal health.

The role of fiber in reducing male hormones in women

Fiber is one of the most effective food ingredients for reducing the level of androgens and regulating blood sugar in women with ovarian laziness.
Fiber keeps insulin levels low by slowing down the absorption of sugar from the intestine and prevents secretion Prevents androgen excess. This process directly affects reducing acne, regulating menstruation and increasing fertility.

Rich sources of fiber are:

• whole grains such as oats and brown rice,

• Legumes including lentils, beans and peas,

• fruits with skin such as apples and pears,

• and fresh vegetables such as cabbage, carrots and celery.

It is recommended that women with PCOS get at least 25 to 30 grams of natural fiber from food sources to improve insulin sensitivity.

What foods aggravate ovarian laziness?

Besides useful foods, some foods directly cause intensification of PCOS symptoms and ovarian dysfunction.
The most important of these substances are:

• Processed foods and fast foods: They are rich in trans fats, salt and chemical additives that cause inflammation and abdominal weight gain.

• Sweets and sugary drinks: A sudden increase in blood sugar and insulin stimulates the ovaries to secrete excess androgens.

• Refined grains such as white bread and industrial pasta: lack fiber and increase insulin resistance.

In general, the diet of women with PCOS should be low sugar, natural, fresh and contain whole foods to maintain the hormonal balance of the body.

Avoidance of simple sugars and sweets in PCOS

Simple sugars such as white sugar, cakes, biscuits, soft drinks and industrial chocolates are one of the most important factors in increasing insulin resistance.
These sugars put the body in a state of metabolic stress and disrupt the production of female hormones.

To control the symptoms of ovarian laziness, it is better to replace artificial sugars with natural sources such as fresh fruits, dates, or a small amount of natural honey.
Decreasing sugar consumption, in addition to weight control, causes more regularity in menstruation, reduces inflammation and regulates the level of sex hormones.

Effect of high-fat dairy products on ovarian function

Dairy is one of the controversial food groups in patients with PCOS. Some studies show that Consumption of high-fat and processed dairy products may increase inflammation and disrupt ovulation, because they contain hormones and saturated fats.

In contrast, low-fat and natural dairy products such as Greek yogurt, homemade buttermilk and low-fat cheese can be a good source of protein, calcium and probiotics, which are beneficial for digestive health and hormonal balance.
Choosing dairy products It should be intelligent and balanced so as not to cause excessive stimulation of insulin while maintaining bone health.

The best drinks to control ovarian laziness

Keeping the body hydrated plays an essential role in regulating metabolism and eliminating toxins. Plain water is the best drink for women with PCOS.
But besides that, the following natural drinks can help improve hormonal function:

• Green tea: Contains epigallocatechin gallate (EGCG), which increases insulin sensitivity.

• Fresh lemon juice: detoxifying and helping to balance the pH of the body.

• Cinnamon tea: Reduces insulin resistance and natural anti-inflammatory.

• Ginger tea: Improve blood circulation in the pelvis and increase ovulation.

Sweet and energy-generating industrial drinks should be completely removed from the diet, because they increase blood sugar and inflammation of the ovaries.

useful teas for women's hormonal balance

Medicinal plants have played a role in regulating hormones and improving ovarian function since ancient times. Natural teas have anti-inflammatory, soothing and hormone regulating properties.

Among the most effective teas for women with ovarian laziness, the following can be mentioned:

• Fennel: Natural source of phytoestrogens for estrogen regulation.

• Cinnamon: Reducing insulin resistance and helping regular ovulation.

• Ginger: Increasing blood circulation in the uterus and improving the ovaries.

• Mint: Reduction of unwanted hair and balance of androgen levels.

Daily consumption of one cup of these teas (preferably without sugar) can be part of the natural treatment of PCOS.

Medicinal plants effective in strengthening ovarian function

There are certain medicinal plants that can directly affect hormonal balance and ovulation function. The most important of them are:

• Vitex agnus-castus: Increasing progesterone secretion and regulating menstruation.

• Red clover: contains plant isoflavones with natural estrogenic properties.

• Sage: regulator of sweating, stress and estrogen balance.

Despite the many benefits, the use of these herbs should be under the supervision of a specialist doctor or traditional medicine expert, because they may interfere with hormonal or metabolic drugs.

Effect of body weight and balanced caloric diet on ovarian function

Body weight and fat composition in the body of women with PCOS play a vital role in ovarian health.
Weight gain, especially in the abdominal area, increases insulin resistance; This issue is associated with an increase in the level of male hormones and ovulation disorders.
Studies have shown that even 5 to 10% weight loss can lead to the return of a regular menstrual cycle, improve ovulation and increase the chance of pregnancy (Crosignani et al., 2021).

Decreasing excess body fat increases insulin sensitivity and restores the natural secretion of estrogen and progesterone.
Therefore, the diet should be balanced, low-calorie but nutritious; In such a way that the body's metabolism is maintained but empty calories are removed.
This diet should be rich in fiber, light proteins, useful fats and complex carbohydrates so that weight loss is sustainable and safe.

Suitable diet for women with PCOS

An ideal diet for women with ovarian laziness should have three main features:
1. Insulin and blood sugar control,
2. Reducing systemic inflammation,
3. Providing essential nutrients for ovulation.

The best food pattern for this purpose is Mediterranean Diet. This diet includes large amounts of fresh vegetables, colored fruits, fatty fish, olive oil, nuts and whole grains.
This combination reduces insulin resistance and inhibits ovarian inflammation due to its high fiber and antioxidants.

In this diet, 40 to 45% of calories come from complex carbohydrates (like oats and brown rice), 30% from good fats (like olive oil and walnuts) and about 25% from light proteins (fish, chicken and legumes) are provided.
The result of such nutrition is hormonal balance, regular menstruation and increased natural fertility.

The role of exercise along with nutrition in treating ovarian laziness

Regular exercise is the main dietary supplement in the treatment of PCOS.
Physical activity improves the body's metabolic function, increases insulin sensitivity and reduces visceral fat.
Research has shown that combined aerobic and resistance exercises (such as brisk walking and weight training) have the best effect on hormonal balance.

Even 30 minutes of brisk walking a day can reduce androgen levels, improve mood and increase regularity of periods.
Exercise also releases endorphins and regulates the axis. hypothalamus-pituitary-ovary, which is vital for normal ovulation.
The combination of exercise and basic nutrition is the main path of drug-free treatment for many patients with ovarian laziness.

Foods suitable for regulating the menstrual period

Regulating menstruation means coordinating the secretion of female hormones. Some specific foods can directly improve blood circulation in the uterus and ovaries and restore hormonal balance.

Among these materials, the following can be mentioned:

• Pomegranates and beets: Due to the presence of natural nitrates and antioxidants, they increase blood flow to the uterus.

• Lentils and spinach: Rich in folate and iron to regenerate blood cells and regulate hormones.

• Almonds and walnuts: rich in vitamin E for the health of the uterine wall and eggs.

Regular consumption of these substances will regularize the period, reduce menstrual pain and return to the normal hormonal rhythm.

Good breakfast for women with PCOS

Breakfast is the most important daily meal for controlling blood sugar in women with PCOS. Skipping breakfast or eating sugary foods at the beginning of the day causes a sharp fluctuation in insulin and increases hunger during the day.

An ideal breakfast should be a combination of protein, fiber and useful fat to create a feeling of long-term satiety.
Example of a healthy breakfast:

• two boiled or half-boiled eggs with olive oil,

• a slice of wheat bread,

• a few pieces of avocado or walnut,

• Together with fresh vegetables or cucumbers and tomatoes.

Avoidance of morning sweets, jams, white bread and sweet drinks (such as instant Nescafe and industrial juice) will stabilize insulin and maintain energy throughout the day.

Healthy snacks for blood sugar control

Snacks play an important role in preventing hypoglycemia and controlling overeating. In women with PCOS, long intervals between meals can lead to a sudden increase in insulin.
The best snacks should be rich in fiber and protein and have a low glycemic index.

Suggestions for healthy snacks:

• The combination of Greek yogurt with nuts and chia seeds,

• Raw vegetables such as carrots and cucumbers with hummus (pea puree),

• low sugar fruits such as berries or green apples,

• boiled egg or a small amount of raw almonds.

Eating a snack every 3 to 4 hours prevents a sudden drop in sugar and a sharp increase in appetite.

useful foods to improve fertility in ovarian laziness

Women with PCOS who intend to conceive should have a diet rich in fertility micronutrients; These compounds help to improve egg quality and hormonal function.

The key ingredients in this diet are:

• Zinc: for egg maturation and ovarian health (sources: white meat, lentils, eggs).

• Folate (vitamin B9): To regulate the DNA of egg cells and prevent fetal malformations (sources: spinach, broccoli, lentils).

• Omega 3: to reduce inflammation and improve ovarian blood flow (sources: salmon, walnuts, flax seeds).

• Antioxidants: to prevent oxidative damage to eggs (sources: pomegranate, blueberry, green tea).

The combination of these nutrients in the daily diet makes the eggs in a more favorable condition in terms of quality, performance and response to hormones.

Antioxidants and their role in ovarian function

Antioxidants are vital compounds for cellular health and prevention of premature aging of the ovaries.
In women with ovarian sluggishness (PCOS), accumulation Free radicals cause oxidative stress in egg cells and reduce their quality. By neutralizing these harmful compounds, antioxidants prevent cell destruction and ovulation disorders.

Vitamins C, E and minerals such as selenium play a key role in maintaining the health of ovarian tissue.

• Vitamin C helps cell regeneration and strengthening the immune system.

• Vitamin E with its anti-inflammatory properties prevents damage to the cell membrane of eggs.

• Selenium increases the activity of antioxidant enzymes and improves egg quality.

Food sources rich in antioxidants include colorful fruits (berries, pomegranate, kiwi), nuts, green tea and fresh vegetables. Daily consumption of these substances can reduce oxidative stress and significantly improve ovarian function.

The effect of vitamin D on hormonal health

Deficiency of Vitamin D is one of the common findings in women with PCOS.
This vitamin plays a role in regulating insulin secretion, estrogen level balance and ovarian gene activity. کمبود آن موجب اختلال در تخمک‌گذاری، افزایش وزن و تشدید مقاومت به انسولین می‌شود.

منابع طبیعی ویتامین D شامل نور مستقیم خورشید، ماهی‌های چرب مانند سالمون و ساردین، زرده‌ی تخم‌مرغ و مکمل‌های دارویی است.
برای اطمینان از وضعیت بدنی، توصیه می‌شود سطح سرمی ویتامین D با آزمایش خون بررسی و مقدار مصرف مکمل تحت نظر پزشک تنظیم شود.
بهبود سطح این ویتامین می‌تواند چرخه‌ی قاعدگی و تخمک‌گذاری را منظم‌تر کند و حتی شانس باروری را افزایش دهد.

تفاوت رژیم مدیترانه‌ای و کم‌کربوهیدرات در PCOS

دو الگوی غذایی مهم برای کنترل تنبلی تخمدان، رژیم مدیترانه‌ای و رژیم کم‌کربوهیدرات (Low Carb) هستند که هرکدام مکانیسم خاص خود را دارند.

• رژیم مدیترانه‌ای:
  سرشار از سبزیجات تازه، غلات سبوس‌دار، میوه‌های رنگی، ماهی، روغن زیتون و مغزهاست.
  این رژیم به‌دلیل داشتن فیبر، آنتی‌اکسیدان و چربی‌های غیراشباع، التهاب و مقاومت انسولینی را کاهش می‌دهد و بهترین گزینه برای کنترل بلندمدت PCOS محسوب می‌شود.

• رژیم کم‌کربوهیدرات (Low Carb):
  با کاهش مصرف نان، برنج و شیرینی، به کنترل سریع قند خون و کاهش وزن کمک می‌کند.
  اما در صورت افراط، ممکن است باعث خستگی یا کمبود مواد مغذی شود.

ترکیب منطقی این دو الگو، یعنی کاهش متعادل کربوهیدرات‌ها در چارچوب رژیم مدیترانه‌ای، بهترین نتایج را برای کاهش وزن، تنظیم هورمون‌ها و کنترل علائم PCOS به همراه دارد.

مواد غذایی که التهاب تخمدان را کاهش می‌دهند

التهاب در سطح بافتی تخمدان یکی از عوامل کلیدی در بروز و تداوم علائم تنبلی تخمدان است.
مواد غذایی ضدالتهاب با مهار مسیرهای التهابی در بدن، می‌توانند عملکرد تخمدان را بهبود داده و از تشکیل کیست‌های جدید پیشگیری کنند.

مهم‌ترین ترکیبات ضدالتهاب عبارت‌اند از:

• زردچوبه: حاوی کورکومین، مهارکننده‌ی طبیعی التهاب سلولی.

• زنجبیل: افزایش‌دهنده‌ی گردش خون در لگن و تسهیل‌کننده‌ی تخمک‌گذاری.

• روغن زیتون بکر: غنی از پلی‌فنول‌ها برای کنترل التهاب مزمن.

• ماهی‌های چرب (سالمون، تن، ساردین): دارای امگا ۳ برای کاهش التهاب سیستمیک.

در مقابل، مصرف روغن‌های صنعتی، فست‌فودها و گوشت‌های فرآوری‌شده باید به‌طور کامل حذف شود، زیرا این مواد باعث افزایش سطح سایتوکاین‌های التهابی در بدن می‌شوند.

نقش زینک، منیزیم و سلنیوم در تنظیم عملکرد تخمدان

عناصر معدنی مانند زینک، منیزیم و سلنیوم نقش حیاتی در تنظیم هورمون‌ها و متابولیسم تخمدان دارند.
کمبود هر یک از این مواد می‌تواند منجر به اختلال در قاعدگی، ریزش مو، استرس اکسیداتیو و ضعف تخمک‌گذاری شود.

• زینک (روی): در سنتز هورمون‌های جنسی و رشد فولیکول‌های تخمدان نقش دارد.

• منیزیم: باعث آرامش عضلانی، کاهش استرس و بهبود حساسیت انسولینی می‌شود.

• سلنیوم: آنتی‌اکسیدان قوی برای محافظت از سلول‌های تخمک در برابر رادیکال‌های آزاد است.

منابع طبیعی این مواد شامل مغزها (بادام و گردو)، غلات کامل، حبوبات، غذاهای دریایی و تخم‌مرغ محلی هستند.
رژیم غذایی سرشار از این عناصر می‌تواند به تعادل هورمونی، بهبود خلق‌وخو و افزایش باروری طبیعی منجر شود.

مکمل‌های تغذیه‌ای مفید برای تخمدان‌های تنبل

در بسیاری از موارد، حتی رژیم غذایی متعادل نیز نمی‌تواند همه‌ی نیازهای بدن را در بیماران مبتلا به PCOS تأمین کند.
در چنین شرایطی، مصرف مکمل‌های تغذیه‌ای هدفمند زیر نظر پزشک توصیه می‌شود:

• اینوزیتول (Inositol): تنظیم‌کننده‌ی مقاومت به انسولین و بهبود تخمک‌گذاری.

• ویتامین D: کمک به تعادل استروژن و بهبود حساسیت انسولینی.

• امگا ۳: ضدالتهاب قوی برای سلامت تخمدان و رحم.

• منیزیم: کاهش اضطراب و بهبود کیفیت خواب و تخمک‌گذاری.

تأکید می‌شود که مصرف خودسرانه‌ی مکمل‌ها ممنوع است، زیرا تعادل هورمونی بسیار ظریف است و دوز نامناسب می‌تواند نتیجه‌ی معکوس داشته باشد.

نتیجه‌گیری نهایی و توصیه‌ی پزشک برای رژیم مؤثر

در جمع‌بندی باید گفت که اصلاح تغذیه، سبک زندگی و مدیریت استرس سه ستون اصلی درمان تنبلی تخمدان هستند.
بدن زنان برای عملکرد طبیعی تخمدان‌ها به تعادل میان مواد مغذی، هورمون‌ها و انرژی نیاز دارد—و این تعادل از سفره آغاز می‌شود.

رژیم غذایی غنی از فیبر، پروتئین‌های سالم، چربی‌های مفید و ویتامین‌ها می‌تواند عملکرد تخمدان را بازسازی کرده و تخمک‌گذاری را به حالت طبیعی بازگرداند.
در مقابل، حذف قندهای ساده، فست‌فودها و چربی‌های ترانس از ضروریات است.

سه اصل طلایی درمان خانگی و پایدار PCOS عبارت‌اند از:

1. پرهیز از قند و غذاهای فرآوری‌شده،

2. ورزش منظم و خواب کافی،

3. مصرف هوشمندانه‌ی دمنوش‌ها و مواد غذایی طبیعی.

تغذیه‌ی علمی و هدفمند نه‌تنها به باروری و نظم قاعدگی کمک می‌کند، بلکه باعث بهبود خلق، افزایش انرژی و ارتقای کیفیت زندگی زنان می‌شود.
بهترین گام برای بازگشت به تعادل هورمونی، مشاوره‌ی منظم با پزشک متخصص زنان و متخصص تغذیه است تا مسیر درمان، ایمن، علمی و ماندگار باشد.