by Lucy Adubea, Dietetic Intern

Many have heard of PCOS, some of you might even have it.  PCOS, or Polycystic Ovary Syndrome, is a hormonal syndrome that influences numerous women internationally. Common signs and symptoms of PCOS include acne and skin issues, irregular menstrual cycles, extreme hair growth, mood disorders, fatigue, and fertility issues. PCOS is caused by insulin resistance, inflammation, severe stress, environmental exposures, and even thyroid dysfunction.

While there is no cure for PCOS, executing a healthy lifestyle and following a well-balanced diet can make a significant difference. We would like to share the following evidence-based nutritional and lifestyle recommendations that may assist women with PCOS in improving their well-being and managing their symptoms.

Nutrition

There are several dietary factors that have been associated with PCOS. A study considering the overall nutrition quality of those with PCOS cited several nutritional inadequacies and excesses.  These researchers found that on average there was an insufficient intake of:

• Fiber
• Protein
• Calcium
• Potassium
• Magnesium
• Folic acid
• Vitamin C
• Vitamin B12
• Vitamin D

Other dietary components that were found to be used in excess:

• Total fat
• Saturated fat
• Cholesterol
• Saccharose (table sugar)

Generally, an inappropriate or excessive intake of carbohydrates is known to be associated with insulin resistance, diabetes, and PCOS.  These conditions, worsened by a high simple-carbohydrate diet, are linked to inflammation and androgen excess in women with PCOS.  Simple carbohydrates are ultra-processed and low in fiber.  Therefore, a food plan that might be the best option is a low glycemic index (GI) diet.This technique can be advantageous for women with PCOS. Foods with a high GI produce sugar into the bloodstream quickly, creating fast spikes in blood glucose levels. Low GI/High Fiber foods offer a stable energy source and stimulate steady blood sugar levels.

Focus on balanced meals.

It is significant to develop balanced diets for managing PCOS symptoms. A combination of lean proteins like fish, or chicken, healthy fats like nuts or avocado, and high-fiber carbohydrates like legumes and whole grains ca be integrated into every meal. This mixture helps in controling insulin levels, supporting satiety, and maintaining stable blood sugar levels.

Embrace anti-inflammatory foods.

Inflammation is always observed in women with PCOS, so integrating anti-inflammatory foods into the diet can help lessen symptoms. Try including these ingredients in meals or snacks frequently, these would include:

• fatty fish
• berries
• turmeric
• leafy greens
• ginger

Lifestyle changes

Remember that managing PCOS through nutrition and lifestyle needs a long-lasting dedication to a healthy lifestyle. Consistency is core. Be patient with themselves and concentrate on making sustainable changes instead of resorting to short-term, restrictive diets.

Environmental Exposures

Exposures to environmental toxins have also been associated with the manifestation of PCOS.  Plasticizers, such as bisphenol A (BPA) and phthalates are categorized as endocrine disrupting chemicals (EDCs) so be mindful of the use of plastics and these toxins.

Sedentary Lifestyle

A sedentary lifestyle has been positively correlated with PCOS in women.  Several studies have associated low physical activity levels and sedentary behaviors with PCOS. Conversely, Adult women demonstrated regular PA was associated with a healthier anthropometric and androgenic profile in PCOS. According to the current Physical Activity Guidelines for Americans adults need 150 minutes of moderate-intensity physical activity each week including 2 days of muscle strengthening activity,

Integrative Therapies/Supplements

There are several supplements and integrative therapies that may assist with PCOS, we recommend that a visit a credentialed practitioner to understand these options, as well as get advice on quality products and dosages, as well as having current medications and supplements reviewed for safety.

Managing PCOS can be problematic, but including evidence-based nutritional and lifestyle recommendations in a daily routine can significantly support overall health and well-being. Remember, checking with a registered dietitian for personalized guidance and advice for specific needs is always the best idea.

References

Ajmal, et al., 2019, Polycystic ovary syndrome (PCOS) and genetic predisposition: A review article. 

Barrea, L., et al., 2018, Source and amount of carbohydrate in the diet and inflammation in women with polycystic ovary syndrome.

Centers for Disease Control, 2022, “How Much Physical Activity Do Adults Need? Retrieved from: www.cdc.gov/physicalactivity/basics/adults/index.htm.

Escott-Stump, S., 2015, Section 9: Endocrine Disorders, In Nutrition and diagnosis-related care, 8^th edition.

Mario, F. M., et al., 2017, Habitual physical activity is associated with improved anthropometric and androgenic profile in PCOS: a cross-sectional study.

Patel S., 2018, Polycystic ovary syndrome (PCOS) an inflammatory, systemic, lifestyle endocrinopathy. 

Szczuko, M., et al., 2016, Quantitative assessment of nutrition in patients with polycystic ovary syndrome (PCOS).

Tay, C.T., et al., 2020, Physical activity and sedentary behaviour in women with and without polycystic ovary syndrome: An Australian population-based cross-sectional study.

Teede, et al., 2018, Recommendations from the international evidence-based guideline for the assessment and management of polycystic ovary syndrome.