Polycystic ovary syndrome (PCOS) is a hormonal disorder that affects 15% to 18% of women during reproductive age. At surface level, it tends to present with irregular or absent menstrual periods, excessive body hair, acne, unexplained weight gain, and fertility problems. Diving deeper, many studies show that those diagnosed with PCOS tend to have heightened hormonal levels and differing gut microbiome compositions. The heightened level of androgens tends to lead to an increased production of cysts on the ovaries – which gives PCOS its name.
Nutrition to Manage Symptoms
Several factors can contribute to the worsening of PCOS symptoms, including insulin resistance, chronic inflammation, and obesity. As a result, managing nutrition and lifestyle is crucial for alleviating symptoms and improving quality of life. Current research suggests that a diet focused on a low glycemic index (GI) is the most effective approach for managing PCOS. This diet helps reduce fasting insulin levels and LDL cholesterol, while also supporting weight loss and a decrease in body fat.
The glycemic index measures how quickly a food raises blood sugar levels, with pure sugar being the baseline (GI of 100). Foods that rank low on the glycemic index and are beneficial for managing PCOS symptoms include most fruits, vegetables, whole grains, beans, lentils, nuts, and seeds. Meats, poultry, and seafood don’t appear on the glycemic index because they don’t contain carbohydrates.
Though it may seem overwhelming at first, the best way to approach your diet after a PCOS diagnosis is by focusing on whole foods and being mindful of carbohydrate intake at each meal. Pairing carbohydrates with a protein source at every meal and snack can help stabilize blood sugar levels throughout the day.
Activity Level
Exercise is widely recognized as one of the most beneficial ways to manage PCOS symptoms. Physical activity, particularly regular aerobic and resistance training, can help regulate insulin sensitivity, reduce long-term inflammation, and even improve hormone balance. Research indicates that exercise can lower levels of circulating androgens, thereby potentially reducing symptoms like excessive body hair growth and acne. Additionally, regular physical activity helps in managing weight, which is crucial since obesity is a common issue for those with PCOS.
Engaging in moderate exercise for at least 30 minutes most days of the week can make a significant impact. Walking, cycling, swimming, and yoga are all excellent low-impact exercises that improve cardiovascular health and contribute to overall wellness. Strength training, such as bodyweight exercises or weight lifting increases muscle mass and metabolism, further supporting weight management.
Stress Management
While often overlooked, stress management plays a significant role in managing PCOS symptoms. Elevated stress levels can increase cortisol, a hormone that exacerbates insulin resistance, promotes weight gain, and potentially worsens other symptoms of PCOS. Therefore, finding ways to reduce stress is essential. Practices like mindfulness, meditation, deep breathing exercises, and engaging in hobbies can help lower stress levels and contribute to better hormonal balance.
Getting adequate sleep is another crucial aspect of managing stress and overall health. Sleep deprivation can disrupt hormone levels and exacerbate insulin resistance, leading to a worsening of PCOS symptoms. Aiming for 7-9 hours of quality sleep per night can go a long way in supporting physical and emotional well-being.
Supplements and PCOS
In addition to diet and exercise, some women find relief from PCOS symptoms through specific supplements. While it’s always best to consult with a healthcare provider before starting any supplement regimen, certain nutrients have shown promise in managing PCOS. Vitamin D, magnesium, and omega-3 fatty acids have benefits in reducing inflammation and supporting metabolic health.
It’s important to remember that supplements should complement a healthy lifestyle and not replace it. The most effective approach to managing PCOS is a combination of proper nutrition, exercise, stress management, and, when appropriate, supplementation with medical guidance.
3 Steps You Can Take Today to Help Manage PCOS
- Practice Eating a Lower Glycemic Index Diet
Start by focusing on low glycemic index (GI) foods like most fruits, vegetables, whole grains, beans, lentils, nuts, and seeds. These foods help regulate blood sugar, reduce insulin resistance, and support hormonal balance. Minimize processed foods and sugary snacks to avoid blood sugar spikes. - Incorporate Regular Exercise
Aim for at least 30 minutes of moderate exercise most days of the week. Activities like walking, cycling, or strength training can improve insulin sensitivity, reduce androgen levels, and promote healthy weight management. Find an exercise routine that works for you and stick with it consistently. - Prioritize Stress Management and Sleep
Stress and lack of sleep can negatively impact hormonal balance. Take time each day to manage stress through activities like meditation, deep breathing, or hobbies that help you relax. Aim for 7-9 hours of quality sleep each night to support your overall health and hormonal function.
References:
Enea, C., Boisseau, N., Fargeas-Gluck, M. A., Diaz, V., & Dugué, B. (2011). Circulating androgens in women: exercise-induced changes. Sports medicine (Auckland, N.Z.), 41(1), 1–15. https://doi.org/10.2165/11536920-000000000-00000
Szczuko, M., Kikut, J., Szczuko, U., Szydłowska, I., Nawrocka-Rutkowska, J., Ziętek, M., Verbanac, D., & Saso, L. (2021). Nutrition Strategy and Life Style in Polycystic Ovary Syndrome-Narrative Review. Nutrients, 13(7), 2452. https://doi.org/10.3390/nu13072452
