The Role of Diet in Managing PCOS: A Holistic Nutrition Perspective
Irregular or missing periods? Excess body hair in unwanted places? Acne and oily skin? Difficulty conceiving? Male pattern baldness?
If you have Polycystic Ovary Syndrome (PCOS), you may have struggled with one or more of the above symptoms.
PCOS is a complex hormonal disorder affecting millions of folks worldwide. Characterized by symptoms such as irregular menstrual cycles, insulin resistance, abdominal weight gain, and fertility issues, managing PCOS often requires a multifaceted approach. While conventional treatments typically focus on medication, lifestyle modifications, particularly diet, play a pivotal role in managing and potentially alleviating symptoms of PCOS.
In this blog post, I offer a holistic nutrition perspective that emphasizes the importance of whole foods, balanced nutrients, and mindful eating to support your PCOS diagnosis, your overall health and your overall hormonal balance. Let’s dive in and help you heal from the root!
Understanding PCOS and Its Dietary Implications
PCOS is associated with a condition called insulin resistance, where the body’s cells become less responsive to insulin, leading to higher blood sugar levels. This insulin resistance can exacerbate weight gain and hormonal imbalances, creating a vicious cycle. One of the most important factors in healing from insulin resistance is a diet that stabilizes blood sugar levels. The food we eat is a crucial lifestyle change for managing PCOS.
Key Nutritional Strategies for Managing PCOS
- Balanced Macronutrient Intake
Ensuring a balanced intake of carbohydrates, proteins, and fats is essential. Focus lean proteins, healthy fats and complex carbohydrates over refined carbohydrates. Proteins and fats can help regulate blood sugar levels by slowing the absorption of glucose present in carbohydrates. I like to use the acronym PFF, which stands for Protein, Fat and Fibre. When you’re putting your meals together, keep in mind that you should have one of each for optimal blood sugar balance. In practice, this would look something like this:
Breakfast: Eggs (protein), Avocado (fat and fibre), Sourdough toast (carbohydrate), Berries (fibre)
Lunch: Veggie Turkey Bean Chili (protein, fibre, carbs) with Organic Sour Cream (fat)
Dinner: Salmon (protein and fat) with Smashed Potatoes (carb) and Grilled Zucchini and Asparagus (fibre)
- Anti-Inflammatory Foods
Chronic inflammation is common in folks with PCOS. Research shows that anti-inflammatory foods like berries, leafy greens, nuts, seeds, and fatty fish rich in omega-3 fatty acids can help reduce inflammation and improve symptoms.
- Fiber-Rich Foods
High-fiber foods such as vegetables, fruits, whole grains, and legumes aid in digestion and help maintain stable blood sugar levels. Fiber also promotes satiety and healthy bowel movements. Great sources of fibre include beans and legumes, ground flax seeds, chia seeds, psyllium husk powder, avocado and green peas.
- Adequate Protein
Protein is essential for repairing tissues and producing hormones. Including plant-based proteins (like beans, lentils, and quinoa) and lean animal proteins (like poultry, fish, and eggs) can help balance hormones, which is an integral part of managing symptoms of PCOS. Aim for at least 25-30g of protein at each meal.
- Healthy Fats
Incorporate sources of healthy fats such as avocados, nuts, seeds, olive oil, and fatty fish. These fats support hormone production and reduce inflammation.
Holistic Nutrition Principles for PCOS
- Mindful Eating
Though it’s easier said than done in our fast-paced world, do your best to pay attention to hunger and fullness cues, eat slowly, chew, and savor each bite. Mindful eating helps to ensure we are eating enough, digesting properly and promotes a healthy relationship with food.
- Whole Foods Over Processed Foods
What we do most of the time matters more than what we do some of the time. In general, opt for whole, unprocessed foods over refined and processed options. Whole foods provide essential nutrients without added sugars and unhealthy fats that can exacerbate PCOS symptoms.
- Regular Meals and Snacks
Eating regular, balanced meals and snacks can help maintain steady blood sugar levels throughout the day. Aim to keep a 2-3 hour gap between meals/snacks so that your body has time to digest and process your food. This could look something like:
8am: Breakfast
10:30am: Snack
1pm: Lunch
3:30pm: Snack
6:30pm: Dinner
If you are finding yourself super hungry in between meals, consider that you may not be eating a substantial enough amount of food at your meals. Bigger meals with less snacking is generally more optimal for proper blood sugar balance.
- Hydration
Staying well-hydrated is crucial for overall health. Water supports digestion, helps flush out toxins, and can aid in maintaining a healthy metabolism. If plain water isn’t your thing, try adding some electrolytes, lemon or lime juice, or berries to your water. Alternatively, herbal teas like chamomile, peppermint or ginger can help you hit your target of 2.5L per day.
Supplementing with Nutrients for PCOS
Certain supplements can definitely benefit folks with PCOS, though it is essential to consult with a healthcare provider before starting any supplement regimen. Some potentially beneficial supplements include:
– Inositol: May improve insulin sensitivity and reduce androgen levels.
– Vitamin D: Often deficient in women with PCOS, it can support insulin sensitivity and hormonal balance.
– Omega-3 Fatty Acids: Help reduce inflammation and improve menstrual regularity.
– Magnesium: Supports insulin action and reduces inflammation.
Lifestyle Integration for PCOS
Alongside dietary changes, incorporating regular physical activity, managing stress through techniques like yoga or meditation, and ensuring adequate sleep are vital components of a holistic approach to managing PCOS.
PCOS and Nutrition – The Bottom Line
There are no two ways around it, diet plays a fundamental role in managing PCOS. By focusing on balanced, nutrient-dense foods and mindful eating practices, folks with PCOS can improve their insulin sensitivity, reduce inflammation, manage weight fluctuations, and promote hormonal balance. While diet alone may not cure PCOS, it is a powerful tool that, combined with other lifestyle changes, can significantly enhance overall well-being and quality of life for those affected by this condition.
If you’re looking for support navigating your PCOS diagnosis, you can book an appointment with me below and follow me on Instagram @pokedbydee to learn more.