Understanding PCOS By Joyce Enzoveli, RDN at Allora Medical Practice
Polycystic Ovary Syndrome (PCOS) is a hormonal disorder that affects an estimated 1 in 10 women of reproductive age. It can cause a variety of symptoms, including irregular periods, excess hair growth, weight gain, and difficulty conceiving. As a registered clinical nutritionist, I often see the profound impact PCOS can have on a woman’s quality of life. However, the right diet and lifestyle choices can significantly alleviate symptoms, helping women regain control over their health. Let’s dive into a comprehensive exploration of PCOS and how you can effectively manage it.
What Exactly is PCOS?
PCOS is a condition characterized by hormonal imbalances, primarily involving insulin and androgens (male hormones that females also produce in small amounts). This leads to various metabolic and reproductive complications, including:
● Irregular or absent menstrual cycles
● Cystic ovaries (often seen on an ultrasound)
● Acne and oily skin
● Weight gain, especially around the abdomen
● Thinning hair on the scalp but increased hair growth on the face and body
● Difficulty with fertility
It’s crucial to remember that PCOS manifests differently in every woman, which is why an individualized approach is key to managing the condition.
The Role of Insulin in PCOS
“One of the core factors in PCOS is insulin resistance, affecting up to 70% of women with the condition (Moran et al., 2010). Insulin resistance not only contributes to hormonal imbalances but can also increase the risk of developing type 2 diabetes and cardiovascular disease over time (Lima et al., 2021).”Increase the production of androgens, exacerbating symptoms like excess hair growth and acne.” The good news is that insulin resistance can be managed with the right diet and lifestyle interventions.
Understanding PCOS: A Nutritionist’s Perspective on Managing the Condition with Diet and Lifestyle
Nutrition Strategies for PCOS
- Focus on Low Glycemic Index (GI) Foods
A low GI diet is vital for managing insulin resistance. Foods with a low glycemic index release glucose more slowly and steadily, preventing spikes in blood sugar and insulin levels. Examples of low GI foods include:● Whole grains such as quinoa, barley, and oats
● Legumes like lentils and chickpeas
● Non-starchy vegetables (e.g., leafy greens, broccoli, and cauliflower)
● Most fruits, especially berries and apples
2. Prioritize Healthy Fats
“Healthy fats play a critical role in reducing inflammation and supporting hormone production, both of which are important for women with PCOS. Omega-3 fatty acids, found in fish and nuts, have been shown to reduce inflammation and improve insulin resistance in women with PCOS (Phelan et al., 2011; Jamilian et al., 2017).”Other sources of healthy fats include:
● Avocados
● Olive oil
● Nuts and seeds
3. Lean Protein for Satiety and Blood Sugar Control
Protein helps regulate blood sugar by slowing down the absorption of carbohydrates and promoting satiety, which can assist with weight management. Include high-quality protein sources such as:
● Eggs
● Poultry
● Fish
● Plant-based proteins (tofu, tempeh, legumes)
4. Fibre: A Key Player in Blood Sugar Regulation
Dietary fibre not only supports digestive health but also helps with blood sugar regulation and the management of insulin resistance. Women with PCOS should aim for a fiber-rich diet, with foods such as:
● Whole grains
● Vegetables
● Fruits with the skin on
● Beans and legumes
5. Minimise Refined Carbohydrates and Sugars
Refined carbs and sugars cause rapid blood sugar spikes, worsening insulin resistance, and PCOS symptoms. Examples of foods to limit or avoid include:
● White bread, white pasta, and white rice
● Sugary snacks, candies, and pastries
● Sweetened beverages like soda and fruit juices
Lifestyle Modifications for PCOS Management
In addition to a balanced diet, lifestyle factors play an essential role in managing PCOS.
1. Exercise Regularly
Physical activity improves insulin sensitivity, aids weight management, and promotes hormone balance. Aim for a mix of aerobic exercise (e.g., walking, swimming, cycling) and resistance training (e.g., weight lifting, bodyweight exercises) for maximum benefits.
2. Manage Stress
Understanding PCOS: A Nutritionist’s Perspective on Managing the Condition with Diet and Lifestyle
Chronic stress can exacerbate hormonal imbalances by elevating cortisol levels, which may worsen insulin resistance. Incorporate stress management techniques like:
● Meditation or deep breathing exercises
● Yoga or Tai Chi
● Journaling or other mindful practices
3. Sleep Matters
Poor sleep can affect hormone levels and insulin sensitivity, worsening PCOS symptoms. Prioritize good sleep hygiene by maintaining a regular sleep schedule, creating a relaxing bedtime routine, and minimizing screen time before bed.
Supplements that May Help PCOS
While diet and lifestyle changes form the foundation of PCOS management, some supplements may also be helpful. Always consult with your healthcare provider before starting any new supplements. Some commonly recommended ones include:
● Inositol: Aids in improving insulin sensitivity and regulating ovulation.
● Omega-3 Fatty Acids: Reduces inflammation and helps balance hormones.
● Vitamin D: Many women with PCOS are deficient in vitamin D, which can exacerbate symptoms.
● Magnesium: Supports blood sugar regulation and reduces symptoms of insulin resistance.
Personalizing Your Approach
Every woman’s journey with PCOS is different, so it’s important to work with a registered dietitian or clinical nutritionist to develop an individualized plan. This plan should take into account your specific symptoms, lifestyle, and goals. For example, some women may need to focus on managing their weight, while others may not struggle with weight gain but need help balancing their hormones or addressing infertility. Nutritional counseling can provide targeted advice and ongoing support to ensure you feel empowered on your journey to managing PCOS.
Conclusion: Hope for Women with PCOS
Living with PCOS can feel overwhelming at times, but it’s important to know that through the right nutritional strategies and lifestyle changes, you can manage the condition and improve your overall well-being. The road to managing PCOS may require patience, but small changes can lead to significant improvements in symptoms and quality of life.
As a nutritionist, my approach to helping women with PCOS is holistic, combining science-based nutrition, practical advice, and empathetic support. With the right tools and mindset, managing PCOS is within reach. You are not alone in this journey — many women have successfully taken control of their health, and you can too.
References
- ● Baptiste, C. G., et al. (2010). “Exercise Improves Insulin Sensitivity and Beta-cell Function in Women with PCOS.” Journal of Clinical Endocrinology & Metabolism, 95(9), 4217–4225.
- ● Galletly, C., et al. (1996). “The Effects of a Low Glycemic Load Diet on Insulin Levels in Women with PCOS.” The American Journal of Clinical Nutrition, 77(6), 1414–1421.
- ● Harrison, C. L., et al. (2011). “Exercise Therapy in PCOS: A Systematic Review.” Human Reproduction Update, 17(2), 171–183.
- ● Jamilian, M., et al. (2017). “The Effects of Omega-3 Fatty Acids on Insulin Resistance in Women with PCOS: A Randomized, Double-Blind, Placebo-Controlled Trial.” Clinical Endocrinology, 87(6), 662–667.
- ● Lerchbaum, E., and Obermayer-Pietsch, B. (2012). “Vitamin D and Fertility: A Systematic Review.” European Journal of Endocrinology, 166(5), 765–778.
- ● Lima, N. N. R., et al. (2021). “Insulin Resistance and Hyperandrogenism in Women with Polycystic Ovary Syndrome: The Role of Diet and Lifestyle.” Obstetrics and Gynecology International, 2021, Article ID 5817364.
- ● Marzouk, T. M., and Sayed Ahmed, W. A. (2015). “Effect of Dietary Glycemic Index on Parameters of Insulin Sensitivity and Secretion in Women with PCOS.” Reproductive Biology and Endocrinology, 13, Article 113.
- ● Moran, L. J., et al. (2010). “Insulin Resistance in Polycystic Ovary Syndrome: Role of Obesity, Adipokines, and Androgen Levels.” Human Reproduction Update, 16(4), 347–363.
- ● Phelan, N., et al. (2011). “The Impact of Obesity on Inflammation, Insulin Resistance, and the Metabolic Syndrome in Women with Polycystic Ovary Syndrome.” American Journal of Physiology-Endocrinology and Metabolism, 300(4), E606-E614.
- ● Unfer, V., et al. (2017). “Inositol and PCOS: Systematic Review of Randomized Controlled Trials.” Gynecological Endocrinology, 33(11), 822–827.
