Dr Faith - Dietitian

11/10/2025

A mini guide for pcos diet 🥰

Breakfast
Oatmeal with chia seeds + boiled egg + apple
Snack
A handful of almonds or fruit
Lunch
Brown rice, grilled chicken/fish, steamed vegetables
Snack
Greek yogurt or fruit smoothie (no sugar)
Dinner
Vegetable soup + whole wheat bread or plantain
Hydration
6–8 glasses of water daily; green tea is also beneficial

11/10/2025

Eating mindfully and staying consistent helps regulate hormones, restore fertility, and improve overall well-being.

11/10/2025

Food is not just for energy …it is a form of medicine when used wisely.

11/10/2025

🩺 Nutrition Lecture:
Understanding PCOS and How Nutrition Can Help

Polycystic O***y Syndrome (PCOS) is a common hormonal disorder affecting women of reproductive age. It occurs when the ovaries produce excessive male hormones (androgens), which can lead to irregular menstrual cycles, cyst formation, and fertility issues.
However, nutrition and lifestyle play a powerful role in managing PCOS and reducing its long-term complications.

1️⃣ Understanding PCOS

Causes:
• Hormonal imbalance (especially high insulin and androgen levels)
• Genetic predisposition
• Sedentary lifestyle and unhealthy diet
• Stress and poor sleep patterns

Common Symptoms:
• Irregular or missed periods
• Weight gain (especially around the abdomen)
• Acne and oily skin
• Hair loss or excess hair growth (hirsutism)
• Difficulty conceiving (infertility)
• Fatigue and mood swings

2️⃣ The Role of Nutrition in PCOS Management

Proper nutrition helps control blood sugar levels, improve hormone balance, support fertility, and prevent diabetes or heart disease.

A. Focus on Balanced, Low-Glycemic Index (GI) Foods

Foods with a low GI release glucose slowly, preventing insulin spikes that worsen PCOS.

Examples:
• Whole grains: oats, brown rice, quinoa, millet
• Legumes: beans, lentils, chickpeas
• Non-starchy vegetables: spinach, broccoli, pumpkin leaves, cucumber
• Fruits: apple, pear, berries, guava (in moderation)

B. Increase Fiber Intake

Fiber helps reduce insulin levels and supports digestion.

Sources:
• Vegetables (carrots, leafy greens)
• Fruits with skin (apple, pear)
• Whole grains and seeds (chia, flaxseed)

C. Include Healthy Fats

Healthy fats support hormone production and reduce inflammation.

Sources:
• Avocado
• Olive oil
• Nuts and seeds (almonds, chia, flaxseed)
• Fatty fish (salmon, sardine, mackerel)

D. Limit Processed and Sugary Foods

Refined carbohydrates and sugary foods increase insulin resistance and worsen symptoms.

Avoid:
• Soft drinks and sweetened beverages
• White bread, pastries, and fried snacks
• Excessive red meat and processed meats

E. Adequate Protein

Protein helps regulate blood sugar and promotes satiety.

Good Sources:
• Eggs
• Lean meats (chicken, turkey, fish)
• Plant-based proteins (beans, lentils, tofu)

3️⃣ Micronutrients that Support PCOS
• Magnesium: helps improve insulin sensitivity (found in spinach, nuts, avocado)
• Vitamin D: supports hormone balance (from sunlight, eggs, fortified milk)
• Zinc: helps control acne and hair loss (found in pumpkin seeds, seafood)
• B vitamins: support energy and hormone metabolism (whole grains, eggs, legumes)

4️⃣ Lifestyle Modifications
1. Maintain a Healthy Weight:
Even a 5–10% weight loss can improve menstrual regularity and fertility.
2. Regular Physical Activity:
Combine aerobic exercises (walking, jogging) with strength training to improve insulin sensitivity.
3. Manage Stress:
Stress increases cortisol, which worsens hormonal imbalance. Practice yoga, prayer, or meditation.
4. Sleep Well:
Aim for 7–8 hours of quality sleep nightly to regulate hormones.
5. Avoid Smoking and Alcohol:
These can worsen hormonal imbalance and increase inflammation.

5️⃣ Possible Medical and Herbal Support
• Medical:
Doctors may prescribe metformin (for insulin resistance) or hormonal therapy (to regulate cycles).
• Herbal / Natural Support (with doctor’s approval):
• Cinnamon: may improve insulin sensitivity
• Spearmint tea: may reduce excess androgen
• Flaxseed: helps balance estrogen levels

11/10/2025

Let’s Talk About FIBROIDS and NUTRITION

Fibroids are non-cancerous growths that develop in or around the uterus. Many women experience them silently, with symptoms like heavy bleeding, abdominal bloating, pelvic pain, or difficulty conceiving.
But here’s the truth, what you eat and how you live can help manage fibroids naturally and improve your overall well-being.

1️⃣ Eat to Reduce Inflammation
Fibroids thrive in an inflamed environment. Focus on anti-inflammatory foods to help your hormones and shrink fibroid symptoms.
✅ Fresh fruits (especially berries, oranges, apples)
✅ Leafy greens (spinach, pumpkin leaves, ugwu, kale)
✅ Fatty fish (sardine, mackerel, salmon)
✅ Olive oil, garlic, and turmeric

2️⃣ Avoid Foods That Feed Fibroids
Certain foods worsen hormonal imbalance and inflammation. Reduce or avoid:
Processed and fried foods
Red and processed meat
Sugary snacks and soft drinks
Excess salt and refined carbs (white rice, white bread)

3️⃣ Eat More Fiber-Rich Foods
Fiber helps flush out excess estrogen one of the hormones linked to fibroid growth.
Eat more:
• Whole grains (brown rice, millet, oats)
• Beans and lentils
• Fruits and vegetables with skin

4️⃣ Embrace Hormone-Balancing Foods
Support your reproductive system with nutrients that help regulate estrogen levels.
✨ Avocado
✨ Flaxseed and chia seed
✨ Nuts (almonds, walnuts)
✨ Green tea — great for detoxifying the body

5️⃣ Stay Hydrated & Detox Naturally
Drink plenty of water daily. Herbal teas like green tea, ginger tea, or turmeric tea can also support cleansing and reduce inflammation.

6️⃣ Lifestyle Tips That Matter

✅ Maintain a healthy weight — excess body fat increases estrogen
✅ Manage stress — cortisol (stress hormone) can worsen hormonal imbalance
✅ Sleep well — the body heals and rebalances hormones at rest
✅ Avoid smoking and limit alcohol

Example of Fibroid-Friendly Meal Plan
Breakfast: Oatmeal with flaxseed + apple
Lunch: Brown rice + grilled fish + mixed veggies
Dinner: Vegetable soup + unripe plantain or wheat bread
Drink: Water, green tea, or ginger tea (no sugar)

Fibroids may be common, but they don’t have to control your life. With the right nutrition, lifestyle changes, and medical guidance, you can live free, balanced, and healthy.

You can send a dm to get our FIBROID GUIDE

11/10/2025

Let’s Talk About PCOS and Nutrition

Polycystic O***y Syndrome (PCOS) is a hormonal disorder that affects many women, especially in their reproductive years. It causes irregular periods, acne, weight gain, hair loss, and even fertility challenges. But here’s the good news, your diet and lifestyle can make a huge difference.

1️⃣ Eat Smart for Hormone Balance
Choose low glycemic index (GI) foods that keep your blood sugar stable and reduce insulin spikes:
✅ Whole grains (oats, brown rice, millet)
✅ Beans and lentils
✅ Vegetables (spinach, cucumber, broccoli)
✅ Fruits like apple, guava, and berries (in moderation)

2️⃣ Add Fiber & Healthy Fats
Fiber helps control insulin levels, while healthy fats support hormone production.
Eat more:
• Avocado, nuts, chia seeds, flaxseed
• Olive oil and fatty fish (sardine, salmon, mackerel)

3️⃣ Limit Processed and Sugary Foods
Cut back on:
Soft drinks and pastries
White bread, fried snacks, and junk food
Too much red or processed meat

4️⃣ Include Lean Protein
Protein keeps you full and balances blood sugar:
✅ Eggs, chicken, fish
✅ Beans, lentils, tofu

5️⃣ Micronutrients That Help:
✨ Vitamin D – for hormone balance
✨ Magnesium – improves insulin sensitivity
✨ Zinc – helps with acne and hair growth
✨ B Vitamins – support metabolism and energy

6️⃣ Lifestyle Tips That Work

✅Exercise regularly (a mix of cardio and strength training)
✅ Manage stress through prayer, rest, or meditation
✅ Sleep 7–8 hours daily
Avoid smoking and excess alcohol

Even a small weight loss (5–10%) can bring big improvements in menstrual regularity and fertility.

An example of a PCOS-Friendly Meal Plan:
Breakfast: Oatmeal with chia seeds + boiled egg + apple
Lunch: Brown rice + grilled fish + veggies
Dinner: Vegetable soup + plantain or wheat bread
Stay hydrated and try green tea instead of soda.

PCOS is not the end of your story, it’s a call to take charge of your body and health. The right nutrition and lifestyle can bring balance, beauty, and confidence back into your life.

10/10/2025

🥰❤️

10/10/2025

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10/10/2025

Pleasant afternoon fam🥰

10/10/2025

Holla

10/10/2025

Please listen✅✅

10/10/2025