Simple Dietary Changes You Can Make to Help Improve your PCOS symptoms.
PCOS is a common endocrine disorder which means it impacts a range of hormones. PCOS is characterised by high levels of androgens (testosterone and androstenedione), menstrual irregularities (missed, irregular and/or painful periods) and/or polycystic ovaries (ovaries become enlarged and contain many fluid-filled sacs known as follicles that surround the eggs). A diagnosis of PCOS is usually given when someone has two or more of these features (1).
Symptoms of PCOS include irregular/no periods, difficulty getting pregnant, excessive hair growth on the body/face, weight gain, thinning hair/loss from the head, oily skin or acne. Not all women with PCOS will have all of the symptoms and each can vary from mild to severe (2).
Managing PCOS
To manage these symptoms of PCOS dietary changes can be implemented along with other lifestyle modifications such as movement, stress management and sleep plus medication and supplementation as recommended by your doctor, or dietitian.
Establishing an eating pattern that supports your physical health as well as mental health is key to helping manage your symptoms of PCOS. The aim of these dietary interventions is two-fold; to reduce inflammation and regulate blood sugar levels. So what can we do to support this?
Eat Regularly
Eating frequently allows your blood sugar levels to stabilise which helps with insulin resistance as well as reducing sudden cravings and keeping your energy levels consistent. Try eating every 3-4 hours when possible (3).
Eat Enough
Restricting food causes your body to release cortisol (the stress hormone) which contributes to that chronic inflammation we are trying to lower. Dieting also impacts your mental and metabolic health.
Include All Macronutrients at Every Meal or Snack
Again, to stabilise blood glucose levels, including all macronutrients i.e. fat, protein and carbohydrates at every meal and snack where possible can help manage insulin resistance and keep you feeling satisfied for longer.
Eat Omega-3 rich Foods
Omega-3 rich foods like salmon, walnuts, flaxseeds and chia seeds can help reduce the chronic inflammation associated with PCOS and are great for brain, skin and heart health (3).
Swap White Carbs for Wholegrains
Therefore try replacing white carbohydrates with wholegrain alternatives increases the amount of resistant starch which has been seen in the research to improve fasting glucose, fasting insulin and insulin resistance and sensitivity (4).
Remember, you don’t need to be prescriptive with your diet. Start by making small, sustainable changes and figure out what works best for you and your body - everyone is different!
References:
BDA, 2016. Polycystic Ovary Syndrome – the fundamentals[online]. Available from: https://www.bda.uk.com/resource/polycystic-ovary-syndrome-the-fundamentals.html.
NHS, 2019. Diagnosis Polycystic ovary syndrome[online]. Available from: https://www.nhs.uk/conditions/polycystic-ovary-syndrome-pcos/diagnosis/.[Accessed 12 March 2021]
BDA, 2019. Polycystic Ovary Syndrome (PCOS) and diet: Food Fact Sheet. Available from: https://www.bda.uk.com/resource/polycystic-ovary-syndrome-pcos-diet.html.
Wang Y, Chen J, Song YH, Zhao R, Xia L, Chen Y, Cui YP, Rao ZY, Zhou Y, Zhuang W, Wu XT. Effects of the resistant starch on glucose, insulin, insulin resistance, and lipid
