a. 3 things to stop doing if you have PCOS (Now PMOS – Polyendocrine Metabolic Ovarian Syndrome)

1. Stop consuming sugary food and refined carbohydrates
   ● These foods cause blood sugar spikes, increase inflammation, and worsen hormonal imbalance and insulin resistance.
   ● What to avoid: White bread (maida-based), white rice, pasta, pizza crust, pastries, cakes, cookies, candy, sugary cereals.
   ● Include more whole grains, complex carbs, and high-fiber foods (aim for 40g fiber/day).

2. Stop eating fried foods and saturated/trans fats
   ● Saturated fats and fried foods increase insulin resistance and inflammation.
   ● What to avoid: Samosas/kachoris/pakoras/bhajjis, potato chips, french fries, fried chicken/fish, margarine/dalda/vanaspati, butter, red meat, processed meats (hot dogs/sausages, doughnuts, frozen pizza.
   ● Include foods rich in omega-3 sources like flaxseeds/chia seeds (1 tbsp/day), and healthy unsaturated fats (coconut oil, ghee – in limited quantities).
3. Stop eating ultra-processed and packaged snack foods
   ● Ultra-processed packaged foods contain hidden sugars and trans fats, and cause blood sugar spikes, worsening insulin resistance.
   ● What to avoid: Cookies, cakes, granola bars, candy, packaged snacks, instant oats with added sugar, biscuits, mithai, namkeen, etc.

b. Skipping breakfast – why it’s not idea, especially for women in India

3 Big Problems When You Skip Breakfast:

1. Hormone Imbalance
   Skipping breakfast can cause higher cortisol (stress hormone). Especially for women, this disrupts menstrual cycles, throws hormones off balance, and can lead to fatigue and mood swings.
2. Blood Sugar Rollercoaster
   No breakfast usually causes massive hunger pangs at lunch. This puts us in a cycle of overeating, usually non-healthy foods that cause a sugar spike followed by fatigue andmore cravings. Which essentially means more unhealthy food choices like
3. chai-samosa-biscuit bundle by 3 PM!
4. Brain & Energy Crash
   Your brain runs on glucose. No morning fuel can lead to frequent episodes of brain fog, poor focus, and the “can’t function before 10 AM” struggle that you might be familiar with.

What to Do Instead (5-Minute Indian Breakfasts):