Suffering from Polycystic Ovary Syndrome (PCOS)? Interested in knowing how does your diet affect PCOS and what lifestyle changes to consider?
I am here to help you! In this article I am going to provide a better understanding of PCOS and discuss the latest data on how to manage it with diet and lifestyle changes.
Trust me you are not alone! PCOS is the most common endocrine disorder, affecting 4 to 20% of women of reproductive age worldwide. It is characterized by reproductive hormonal imbalance that can lead to metabolic and reproductive abnormalities, affecting health and well-being over the life span.
PCOS receives little attention and is most commonly underdiagnosed and undertreated, where a study in 2017 showed that one-third or more of women reported waiting more than two years and 47.1% visited three or more health professionals before a diagnosis of PCOS was established. Also it shows that more than one-half of women reported not receiving information about long-term complications or emotional counselling.
These findings highlight the need of raising awareness about PCOS and providing more support and information whether about medical therapy or lifestyle management that plays a key role in the treatment of PCOS.
Understanding PCOS
PCOS is a hormonal condition that affects women’s ovaries. The 3 main features of PCOS are:
Irregular or missed periods – This is mainly caused by the inability of your ovaries to regularly release eggs during ovulation. Irregular periods can lead to infertility and difficulties in getting pregnant.
- Excess androgen – PCOS is associated with increased production of male hormones
- Cysts in the ovaries – The ovaries become enlarged and contain many fluid-filled sacs (follicles) that surround the eggs.
Until today, the main cause of PCOS isn’t well known. There are factors that can contribute such as:
- Genetics and family history.
- Insulin resistance which is a condition where the body does not use insulin well, resulting in too much insulin in the body that triggers increased production of the male hormone, testosterone.
- Higher levels of androgens, which prevents the ovaries from releasing eggs (ovulation) and causes acne and excess hair growth.
- Low-grade inflammation, which stimulates polycystic ovaries to produce androgens.
Common symptoms of PCOS
The most common PCOS symptoms are:
- Irregular or skipped menstrual periods
- Infertility or difficulty getting pregnant
- Acne and oily skin
- Hirsutism or excess body hair on the face and body
- Weight gain
- Thinning hair
- Darkening of skin – along neck creases, in the groin, and underneath breasts.
Long term health consequences of PCOS
Women with PCOS, especially when underdiagnosed and symptoms are not managed, are at greater risk of developing on the long-term major health conditions such as:
There is no cure for PCOS but symptoms can be treated and managed. Medications are only available to treat some of the symptoms, such as irregular periods and excessive hair growth. Controlling diet and lifestyle choices is considered a key factor in managing symptoms and reducing the risk of other medical concerns.
How does diet affect PCOS?
A balanced diet and healthy eating habits can help you manage and reduce the symptoms of PCOS by helping you manage your weight and regulate insulin production and resistance.
Some women with PCOS experience difficulties in losing weight due to the effects of high insulin levels.
Weight loss in general improve the presentation of PCOS, where a small weight loss as much as 5 to 10 percent of your body weight can help improve menstrual cyclicity, ovulation, fertility and metabolic features such as insulin resistance and the risk for cardiovascular disease and type 2 diabetes.
Here are some foods and diets that were shown to have beneficial effects in improving and managing the symptoms of PCOS:
Low Glycemic Index (GI) Diet
Low GI foods are legumes, fruits, whole grains, nuts, seeds, starchy vegetables, and other low-carbohydrate unprocessed foods. Low GI foods does not cause insulin levels to rise as much or as quickly as high GI index foods because the body digests low GI foods with more slowly. Research has shown that a low GI diet was associated with improved menstrual regularity and quality of life, greater reductions in insulin resistance, total, and high-density lipoprotein cholesterol (HDL).
Anti-Inflammatory Diet
An anti-inflammatory diet is rich in fatty fish, nuts, olive oil, green leafy vegetables, fruits. This diet was found to have beneficial effect on the management of PCOS, where in a study in 2015 overweight women with PCOS who followed an anti-inflammatory diet and after a follow-up of 12 weeks, a moderate weight loss of approximately 7% was achieved and significant reductions in cholesterol, blood pressure, and fasting blood glucose were also found. Levels of C-reactive protein (CRP) were reduced by 35%, and 63% of the women regained menstrual cyclicity.
DASH Diet
A DASH (Dietary Approaches to Stop Hypertension) diet is rich in antioxidants, fruits, vegetables, whole grains, and low-fat dairy products and low in saturated fats, cholesterol, refined grains, and sweets. In a study done in 2015, it was found that overweight and obese women with PCOS who followed the DASH diet for 8 weeks saw significant reductions in insulin, CRP levels and abdominal fat accumulation.
And now what to eat?
Encourage eating more whole foods that are natural and unprocessed and are free from additives or other artificial substances, including fruits, vegetables, whole-grains, healthy fats and lean meats such as fish, beans and legumes.
The following are 11 tips for a well-balanced healthy diet for women with PCOS:
- Encourage eating four to five meals or snacks every day, including breakfast and avoid skipping meals.
- Eat more high-fiber foods: Vegetables such as broccoli, cauliflower; Fruits like apples and bananas; Whole grain such as cooked brown rice, quinoa and rolled oats; Beans and legumes.
- Eat more green leafy vegetables such as kale and spinach that are rich in anti-inflammatory agents.
- Eat more dark red fruits like strawberries, cherries, blueberries, blackberries and red grapes that are rich in antioxidants and anti-inflammatory agents.
- Focus on healthy choices when choosing sources of fats, such as olive oil, canola oils, seeds, avocados, almonds, and walnuts.
- Protein should be at every meal and snack. Try beans and lentils, lean meats, fish, nut butter and low fat dairy products.
- Limit or avoid refined carbohydrates such as white bread and pastries.
- Limit or avoid inflammatory foods, including excess red meat, fried and fast foods, solid fats such margarine and shortening and highly processed meats such as sausages and hot dogs.
- Avoid sugary drinks such as sodas and energy drinks.
- Add flavors to your food like herbs and spices, such as turmeric and cinnamon.
- Try to plan meals and snacks ahead.
What are other lifestyle changes to consider?
Along with healthy eating, exercising daily is also recommended in the management of PCOS. Try to engage in physical activity with 30 minutes of moderate-intensity exercise at least three days a week as it was shown in a study to help women with PCOS lose weight. Also try strength-training exercises at least two times a week to increase muscle mass.
Behavioral practices such as goal setting, social and emotional support, self-monitoring practices, caring for psychological well-being and reducing stress were also found to help women manage their weight and PCOS symptoms.
Bottom Line
Even though there is no cure currently for PCOS, adopting a healthy lifestyle can play a big role in the management of symptoms and prevention of long-term health outcomes of PCOS. Maintaining a healthy weight, eating whole, anti-inflammatory, low GI index foods, exercising regularly, seeking emotional support and caring for your wellbeing mentally and physically can all help reduce your symptoms and improve the quality of your life.