Managing PCOS with diet and lifestyle

Living with PCOS (Polycystic Ovary Syndrome) can feel like an uphill battle. With symptoms ranging from irregular periods and weight gain to acne and excessive hair growth, it’s no wonder many women feel overwhelmed. However, there are strategies for managing PCOS through targeted diet and lifestyle changes.

In this post, we’ll explore strategies for managing PCOS through balanced nutrition and lifestyle adjustments that support hormonal balance and overall well-being. Whether you’re newly diagnosed or have been struggling with PCOS for years, these tips are aimed to help you feel more informed.

Understanding PCOS

What is PCOS?

Polycystic Ovary Syndrome (PCOS) is a common endocrine disorder that affects approximately 1 in 10 women of reproductive age. It is characterised by a combination of symptoms related to hormonal imbalances, particularly involving excess androgens (male hormones present in small amounts in women). These hormonal disruptions can interfere with normal ovarian function, leading to a range of symptoms and health issues.

Common Symptoms

The symptoms of PCOS can vary widely among women, making it a somewhat elusive condition to diagnose. However, common symptoms include:

• Irregular Periods: One of the hallmark signs of PCOS is irregular or absent menstrual cycles. This is due to the disruption in the normal ovulation process, where the ovaries do not regularly release eggs.
• Weight Gain: Many women with PCOS experience difficulty maintaining a healthy weight. This is often due to insulin resistance, a common feature of PCOS that affects how the body processes sugar and stores fat.
• Acne: Elevated levels of androgens can lead to skin problems such as acne, particularly on the face, chest, and back.
• Hirsutism: Excessive hair growth in areas typically associated with male hair patterns, such as the face, chest, and back, is another common symptom of PCOS.
• Hair Thinning: Conversely, women with PCOS may also experience thinning hair or hair loss on the scalp.
• Ovarian Cysts: Although not present in all cases, many women with PCOS develop multiple small cysts on their ovaries, which can be detected through ultrasound imaging.
• Fertility Issues: Due to irregular ovulation, women with PCOS may have difficulty conceiving, making infertility a significant concern for those trying to become pregnant.

Health Risks

PCOS is not just about managing symptoms; it’s also crucial to be aware of the associated long-term health risks. These include:

• Insulin Resistance and Type 2 Diabetes: Insulin resistance, a condition where the body’s cells do not respond effectively to insulin, is prevalent in women with PCOS. This can lead to elevated blood sugar levels and an increased risk of developing type 2 diabetes.
• Cardiovascular Disease: Women with PCOS have a higher risk of developing heart disease and other cardiovascular issues due to factors like insulin resistance, obesity, and abnormal cholesterol levels.
• Endometrial Cancer: Prolonged periods without ovulation can lead to a buildup of the uterine lining, increasing the risk of endometrial cancer.

Diagnosis

PCOS is diagnosed based on a combination of clinical signs, symptoms, and medical history. Common diagnostic criteria include:

• Irregular Menstrual Cycles: Ongoing irregularities in menstrual cycles or the absence of periods.
• Elevated Androgen Levels: Blood tests may show higher-than-normal levels of androgens.
• Polycystic Ovaries: Ultrasound imaging may reveal the presence of multiple small cysts on the ovaries.

Healthcare providers may also conduct tests to rule out other conditions with similar symptoms, such as thyroid disorders or hyperprolactinemia.

Causes

The exact cause of PCOS is not well understood, but it is believed to involve a combination of genetic and environmental factors:

• Genetics: PCOS tends to run in families, suggesting a genetic component. Women with a family history of PCOS or type 2 diabetes are at a higher risk.
• Insulin Resistance: Many women with PCOS have insulin resistance, which can lead to higher insulin levels. Elevated insulin can increase androgen production, worsening symptoms.
• Inflammation: Low-grade inflammation has been linked to higher androgen levels, contributing to PCOS symptoms.

Diet strategies for managing PCOS

Balanced Meals: 

Creating balanced meals that incorporate a variety of nutrients is essential for managing PCOS. A balanced meal typically includes a source of lean protein, healthy fats, fiber-rich carbohydrates, and plenty of vegetables. This combination helps stabilise blood sugar levels, support hormonal balance, and reduce inflammation.

Low Glycemic Index (GI) Foods

Foods with a low glycaemic index (GI) release glucose slowly into the bloodstream, helping to maintain stable blood sugar levels and improve insulin sensitivity. This is crucial for women with PCOS, as insulin resistance is a common feature of the condition. Focus on whole grains, legumes and non-starchy vegetables. 

Lean Proteins

Protein is essential for repairing tissues, maintaining muscle mass, and stabilising blood sugar levels. Including lean proteins in your diet can help manage hunger and reduce cravings, e.g. chicken, fish, tofu, eggs etc.

Healthy Fats

Healthy fats are crucial for hormone production, reducing inflammation, and supporting overall health. They also help you feel satiated, good sources include, avocados, oily fish, olive oil and nuts and seeds. 

Fiber-Rich Foods

Fiber aids in digestion, helps manage blood sugar levels, and promotes a feeling of fullness. Aim to include both soluble and insoluble fibre in your diet.

Anti-Inflammatory Foods

Chronic inflammation is often associated with PCOS. Incorporating anti-inflammatory foods can help manage this aspect of the condition. Ensure to consume a wide variety of coloured fruits and vegetables, as well as sources of omega-3 such as oily fish.

Limit Processed Foods and Sugars

Processed foods and added sugars can spike blood sugar levels and exacerbate insulin resistance. Reducing your intake of these foods can help manage PCOS symptoms.

Lifestyle strategies for managing PCOS

• Regular Exercise: Regular physical activity, particularly strength training has been shown to improve insulin sensitivity and weight management. 
• Stress Management: Stress has a huge impact on our on hormonal balance, stress-reducing activities like mindfulness, meditation, deep breathing exercises, and adequate sleep are all great tools. 
• Sleep Hygiene: Good sleep hygiene plays an essential role in hormonal regulation. Establishing a regular sleep routine and creating a restful environment can be a great first step to supporting hormonal health.

Supplement considerations

• Inositol: Inositol supplements (myo-inositol and D-chiro-inositol) can improve insulin sensitivity and hormonal balance in women with PCOS.
• Omega-3 Fatty Acids: Omega-3 has anti-inflammatory benefits, as well as aiding insulin sensitivity.
• Vitamin D: Vitamin D is essential for hormonal health and it’s a common deficiency in women with PCOS.
• Magnesium: Magnesium can help with insulin resistance and stress management.
• Spearmint tea: Known for its antiandrogenic properties, can help alleviate those PCOS symptoms associated with elevated androgens. 

Conclusion

Understanding PCOS is the first step toward managing it effectively. By recognising the symptoms and health risks associated with PCOS, you can take proactive steps in collaboration with your healthcare provider to address these issues through diet, lifestyle changes, and appropriate medical interventions. 

If you are just getting started on your PCOS journey, I am here to help. Having been diagnosed with PCOS at 16, and navigating my only hormonal health journey, I can relate to the struggles associated with this condition. Book in a 20-minute complimentary call to discuss your case further.

*Jenny Peers-Jones and the content provided are not intended to treat, diagnose, cure or prevent any disease. All material on jennypeers-jonesnutrition.co.uk is provided for educational purposes only. Always seek the advice of your doctor and/ or another qualified healthcare provider for any questions you have regarding a medical condition, before undertaking any diet, supplement, exercise or other health-related programs.