Polycystic Ovary Syndrome

Battling PCOS with Nutrition and Lifestyle

Polycystic Ovary Syndrome (PCOS) is a common hormonal disorder that impacts millions of women worldwide. PCOS is the result of hormonal imbalances and can happen to any woman of reproductive age. Symptoms of PCOS can include irregular menstrual cycles, ovarian cysts, weight gain, acne, infertility, and facial hair growth. Insulin, a hormone that helps the body process sugar, is often higher in women with PCOS meaning the body doesn’t process sugar as efficiently. Other hormones such as luteinizing hormone (LH) and follicle stimulating hormone (FSH) are also often out of balance in PCOS and can cause uncontrolled production of other hormones, known as androgens, by the ovaries. These imbalances can exacerbate symptoms. The exact cause of PCOS is unknown and is likely a combination of genetic, environmental, and metabolic differences. Even though PCOS is tied to insulin resistance in up to 75% of cases, it can happen in any woman of any size and weight (Di Lorenzo et al., 2023). 

While physicians often prescribe oral birth control pills to help women regulate their cycles, there are many non-pharmacological, lifestyle, and nutrition interventions, without the side effects of the pill!

A nutrient dense diet ensures your body is getting adequate vitamins and minerals to support normal function. Eating at regular times, planning meals and snacks in advance, and listening to your body will put you a step ahead in managing your PCOS symptoms.

Complex carbohydrates

Because insulin resistance is common in PCOS, many women benefit from focusing on reducing simple carbohydrate and sugar intake. Foods low on the glycemic index take longer for the body to digest, this prevents blood sugar spikes and in turn helps improve your body’s response to insulin. Increasing intake of high fiber, low glycemic foods such as non-starchy vegetables, whole grains, legumes, nuts, seeds, and fruit will improve insulin resistance. 

Inositol is a sugar widely produced in the body belonging to the B Vitamin family. Inositol is involved in several processes including osteogenesis, peripheral nerve function, carbohydrate metabolism, reproduction by regulating egg maturation, and mediates FSH and thyroid stimulating hormone (TSH) signaling (Inositol, 2020; Pkhaladze et al., 2021). Myo-inositol has also been shown to reduce plasma insulin levels and improve overall metabolic and hormonal profiles in women with PCOS. Inositol can be found in many foods that are also a good source of complex carbohydrates such as cantaloupe, citrus fruits, beans, grains, and nuts.

Lean protein

Protein can help stabilize blood sugar levels and keeps you full longer. Good sources of lean protein are chicken, fish, lentils, tofu, beans, and quinoa. 

Healthy fats

Fried foods and meats such as pork and beef are full of saturated fats, but that doesn’t mean you should abandon fats altogether. Omega 3 fatty acids are a powerful anti-inflammatory and can also help stabilize blood sugar. Omega 3s can be found in fatty fish such as salmon, mackerel, sardines, and trout, as well as chia, hemp, and flax seeds, walnuts, and eggs. Add in healthy, unsaturated fats from avocados, olive oil, and nuts too. 

Water

Water is important for everyone, not just women with PCOS. The Daily Recommended Intake of water for women is 9 cups or 72 ounces per day. Depending on your activity level and weather in your area, you may need more. 

Exercise

You don’t have to go run a marathon (although you certainly could!) to get in some heart, hormone, and metabolism healthy exercise. Whether you’re trying to lose weight or not, PCOS treatment guidelines recommend 150 minutes or more per week of moderate exercise, or 75 minutes or more of vigorous exercise per week (Cowan et al., 2023). A recent systematic review found that yoga improved hormonal balance, menstrual regularity, insulin, and fasting glucose levels. Exercise can help with body composition, weight loss, stabilize hormonal and blood sugar levels, give you more energy, and help you sleep better. 

Sleep 

We have all heard it and it’s true! Sleep is crucial for health and wellness. Women with PCOS are at higher risk of both clinical and non-clinical sleep disturbances in part due to hormone imbalances. (Cowan et al., 2023). Healthy diet and exercise can support good sleep. Creating a relaxing space for sleep, pre-bedtime breathing exercises, meditation, and gentle yoga, along with regular sleep and wake up times all support a good night’s sleep. 

Stress

In this day and age living with high stress levels has become normal, but it also contributes to metabolic and hormonal dysfunction. Stress activates the sympathetic nervous system (SNS) to produce cortisol and epinephrine increasing heart rate and blood pressure. While some stress is necessary and normal, continual activation of the SNS can have long-term health impacts and may reduce insulin sensitivity. Finding ways to destress and take care of yourself, even if for only five minutes a day, could have a positive impact on your PCOS symptoms. 

Moving your body through yoga and stretching, taking a walk or a bath, listening to and nourishing your body with good nutrition, getting adequate sleep, and drinking plenty of water are things we can all strive to incorporate into daily life to decrease stress. 

Minimize processed and added sugars

Read the labels. Understanding how much sugar is naturally occurring and added into a food arms you with the knowledge to make an informed decision about what you are eating. Nutrition facts labels indicate how much sugar is in a product and how much additional sugar has been added. The American Heart Association recommends women eat no more than 6 teaspoons (25 grams, or 100 calories) of sugar per day. If you struggle with PCOS, getting your daily sugar from whole food sources helps prevent blood sugar spikes and improves insulin resistance. 

If your doctor has told you that you have PCOS, understanding your body and individual needs is crucial in finding the right approach for YOU! 

Recipe

Check out this recipe for Grain-Free Overnight “Oats”. This complex carbohydrate and Omega 3 rich recipe is sure to get your day off to a great start. 

Ingredients:

3 Tablespoons hemp hearts/seeds

½ Tablespoon coconut flour

2 Tablespoons plain Greek yogurt (or plant-based alternative of choice)

2 teaspoons flax seeds

2 teaspoons chia seeds

⅔ cup plant-based milk of your choice

Sprinkle cinnamon, nutmeg or any other spices that sound good to you

Toppings: fresh berries, cacao nibs, coconut and/or almond butter

Directions:

Combine all ingredients except toppings in a mason or other jar. Stir until well combined. Top with lid and place in the fridge overnight (or at least for a few hours) to thicken. Add more plant-based milk if desired and your chosen toppings. Enjoy!