Polycystic ovary syndrome (PCOS) is one of the most common endocrine disorders affecting women of reproductive age. It is a hormone imbalance that causes problems such as weight gain, insulin resistance, type II diabetes and high blood pressure. Because also PCOS it affects your ovariesyou may have irregular periods which may lead to infertility.
Although there is no cure for PCOS, research has shown that your diet can improve some symptoms of PCOS. Many people with PCOS have been able to continue a normal menstrual cycle by changing their eating habits and losing a small amount of weight. Let’s take a look below at how your diet can affect your PCOS symptoms.
How does diet affect PCOS?
What you eat can affect you Symptoms of PCOS and ovulation in two main ways – the first is insulin resistance. Many people with PCOS experience some level of insulin resistance that can cause type II diabetes. Insulin, produced in your pancreas, helps the body break down sugars and carbohydrates and turn them into energy.
When you’re insulin resistant, your body can’t use the insulin you make, and your blood sugar levels rise. Your body will continue to produce more and more insulin in an attempt to correct your high blood sugar. Too much insulin affects your ovaries and they start producing too much androgenic hormones. All ovaries produce some androgen hormone, but when it’s too much it can stop ovulation from happening.
The second way food can affect PCOS is by changing your weight. Insulin resistance can make weight loss more difficult. When you eat a lot of carbohydrates or refined sugars, your body can’t handle insulin production and weight loss becomes difficult. By managing your weight, you can also control some symptoms of PCOS. Women who eat a healthy diet can improve their mood, blood sugar levels and menstrual cycles.
What foods should I eat with PCOS?
Combating insulin resistance should be the goal with a PCOS diet. Try adding foods that are high in fiber, have anti-inflammatory properties, and lean protein.
Foods that are high in fiber or have a low glycemic index cause digestion through the GI tract to take longer. Greater digestion prevents your blood sugar levels from rising as much or as quickly as other foods.
Some examples of low-glycemic, high-fiber foods include:
- Wholegrain
- Legumes
- Nuts and seeds
- Lentils and beans
- Broccoli, cauliflower and Brussels sprouts
- Starchy vegetables, such as sweet potatoes
- Squash
- Fruits
Foods that are anti-inflammatory can also help reduce some PCOS symptoms. Examples of anti-inflammatory foods include:
- Fruits, such as strawberries and blueberries
- Olive oil
- almonds
- Spinach and cabbage
- Turmeric
Lean proteins, such as fish and chicken, are beneficial for both weight loss and heart health. PCOS can affect both your blood pressure and cholesterol levels. Eating lean proteins, especially fish that are rich in omega-3 fatty acids, can protect your heart.
What foods should I try to avoid with PCOS?
Foods that are widely considered unhealthy should be avoided in people with PCOS. Anything that can cause weight gain and large fluctuations in blood sugar levels can worsen PCOS symptoms.
Some examples of foods to avoid include:
- Anything with refined sugars and carbs, white bread, muffins, pastries, etc.
- Fried food
- Processed meats, such as hot dogs and deli meats
- Sugary drinks and candies
Are there other lifestyle changes to consider with PCOS?
In addition to diet, exercise is another lifestyle change that can improve PCOS symptoms. Exercise combined with a healthy diet can reduce insulin resistance and promote weight loss. Keep in mind that even a minimal amount of weight loss can improve ovulation in women with PCOS. Setting weight loss goals and creating a plan can help alleviate the stress associated with PCOS and infertility.
You can also support your hormone levels with Pink Stork’s Myo/Chiro Inositol Blend 3:6:1. This blend of Myo-Inositol and D-Chiro-Inositol supports ovulation and fertility as well as your skin health.
When to see a doctor
You should schedule an appointment to see your doctor if you have any of the following PCOS symptoms:
- Irregular periods
- Unwanted hair growth on your body
- Moderate to severe acne
- Weight gain
- Pain in your pelvic area
- Problem get pregnant
Because most of the symptoms of PCOS seem minor, many people don’t realize they have it until they have trouble getting pregnant. If you have one or more of the above symptoms, call your healthcare provider for an evaluation.
Final note…
Lifestyle changes, such as diet and exercise, are the biggest ways you can improve your PCOS symptoms. A diet filled with high-fiber foods and whole grains can help promote weight loss and manage insulin resistance. Losing weight in women with PCOS can help regulate menstrual cycles and ovulation when they are trying to get pregnant. Foods to avoid include refined sugars and carbohydrates because they can cause insulin resistance and hormonal imbalances. Don’t wait to seek treatment for PCOS. If left untreated, PCOS can put you at risk of developing other health conditions, such as diabetes, high blood pressure, and high cholesterol.
