A Brief Introduction to PCOS
If you’re here, you probably know what PCOS is. Or maybe you know someone who has to deal with PCOS on a daily basis!
If so, welcome!!
What is PCOS?
Polycystic Ovary Syndrome (PCOS) is a hormonal disorder that affects many women, often causing irregular periods, acne, excess hair growth, hair loss, weight gain, and difficulty getting pregnant. A well-balanced diet can play a significant role in managing PCOS symptoms, improving fertility, and promoting overall health.
(A well balanced diet doesn’t mean a restricted diet. But we’ll get into that later.
How is PCOS diagnosed?
If you have two or more of the following, you may receive a diagnosis of PCOS:
Increased levels of androgen hormones (hyperandrogenism). This can be identified through a blood test or by the presence of symptoms such as acne, excess facial/body hair, or scalp hair loss
Irregular menstrual cycles (or no periods at all)
The appearance of cysts on the ovaries when incomplete ovulation occurs (this is viewed on an ultrasound). You do not need to have an ultrasound if you fulfil criteria 1 and 2.
Have you done something to cause your PCOS?
To be honest, we’re not really sure what causes PCOS. Genetics is often suggested as a cause, as is insulin resistance. Recent research suggests that insulin resistance is a major underlying cause of PCOS, as 70-80% of people with this condition have insulin resistance.
So what is insulin resistance and how does it affect PCOS.
When foods containing carbohydrates are eaten, the carbohydrate is broken down to glucose and enters the bloodstream. This will cause your blood glucose levels (BGLs) to rise. As these levels rise, a hormone called insulin is released.
Insulin helps to carry the glucose into the body’s cells to be used as energy. The BGLs will then return to normal levels.
In insulin resistance, the cells do not take up glucose from the bloodstream as efficiently as they should. The body responds to this by producing more insulin to normalise BGLs.
This increase in circulating insulin can cause the ovaries and adrenal glands to produce an enzyme that stimulates androgen production.
Increased androgen production is one of the three key diagnostic criteria for PCOS.
So what to do after you’ve been diagnosed?
Focus on whole, nutrient-dense foods: Choose foods that are rich in nutrients such as vitamins, minerals, and fiber. Whole foods like fruits, vegetables, whole grains, nuts, and seeds should make up the bulk of your diet.
Limit processed and refined foods: Foods like white bread, sugary snacks, and fast food can cause spikes in blood sugar and insulin levels, which can worsen PCOS symptoms. Aim to limit or avoid these types of foods.
Include lean protein: Protein is important for building and repairing tissues in the body, and it can also help you feel full and satisfied. Choose lean protein sources like chicken, fish, tofu, and beans.
Incorporate healthy fats: Healthy fats like those found in avocados, nuts, seeds, and fatty fish can help reduce inflammation and improve insulin sensitivity.
Be mindful of carbohydrate intake: Carbohydrates can have a significant impact on blood sugar and insulin levels. Aim to include complex carbohydrates like whole grains, fruits, and vegetables, and limit simple carbohydrates like white bread and sugary drinks.
Consider a low-glycemic index diet: The glycemic index is a measure of how quickly a food raises blood sugar levels. Choosing foods with a low glycemic index, such as whole grains and non-starchy vegetables, can help stabilize blood sugar levels.
Stay hydrated: Drinking plenty of water can help improve digestion, flush out toxins, and prevent dehydration.
In addition to these tips, it's important to stay active and maintain a healthy weight. Regular exercise can help improve insulin sensitivity and regulate hormones, both of which can be beneficial for managing PCOS symptoms. You don’t have to do anything crazy or turn into Arnold Schwarzenegger. Walking is totally fine!
TLDR; a well-balanced PCOS diet should focus on whole, nutrient-dense foods, limit processed and refined foods, include lean protein and healthy fats, be mindful of carbohydrate intake and be low GI.
Okay, so that’s a lot! But a dietitian can help you make these changes! You definitely don’t have to do it all alone. Always reach out for help whenever you need it.
Book here!