Nutrition Management for PCOS

Introduction:

Polycystic Ovary Syndrome (PCOS) is a hormonal disorder that affects approximately 5-20% of individuals of reproductive age with ovaries worldwide. It is linked to symptoms such as irregular periods, excess body and facial hair, and insulin resistance. The exact cause of PCOS remains unclear, and its impact can vary significantly from person to person, with symptoms ranging from mild to severe.

Effectively managing this condition requires a comprehensive approach, with nutrition playing a key role. While there is no one-size-fits-all approach to managing PCOS, making mindful dietary choices can help control symptoms, improve overall health, and reduce the risk of long-term complications.

What is Insulin resistance in PCOS?

Insulin is a hormone that is responsible for regulating blood sugar levels. When there is insulin resistance, glucose cannot properly be absorbed into your body’s cells and glucose levels in your blood can be high.

Your body may feel like it’s starving even if you just ate – this can occur because the fuel is not able to make it from the blood stream into your cells, which can lead to feelings of fatigue, cravings, and difficulty concentrating.

High levels of insulin can stimulate ovaries to produce more male hormones (androgens), which contribute to the symptoms of excessive hair growth and irregular periods that some individuals with PCOS may experience.

Role of nutrition in managing PCOS:

Include protein at meals and snacks

Protein is important for supporting various aspects of health, especially when managing PCOS. Including protein at each meal and snack can help:

  • Support satiety 
  • Regulate blood sugar levels, which is important in managing insulin resistance 
  • Promote muscle growth and support bone health 
  • Aid in hormone production and immune system function 

Boost your fiber intake

Fiber plays an essential role in PCOS management by helping to promote healthy digestion, regulating blood sugar, and supporting hormonal balance.

  • Aim to increase fiber intake gradually to avoid digestive discomfort
  • Aim to include fiber from a variety of sources such as vegetables, fruit, whole grains, and legumes.

Include regular eating times

Establishing a consistent eating schedule can help with stabilizing blood sugar levels, improving mood, and reducing cravings

  • Aim to have a meal or snack every 2-4 hours throughout the day!

Incorporate joyful movement

Incorporating regular physical activity into your week can help improve insulin sensitivity, reduce stress, enhance sleep quality, and is a major contributor to overall physical and mental well-being.

  • Engage in activities that you enjoy; the goal should be to engage in activities that feel good for your body and mind! 
  • Set achievable goals and build up your exercise routine! 
  • Aim to incorporate 150 minutes of moderate to vigorous intensity aerobic exercise in bouts of 10 minutes or more each week, while incorporating resistance training such as free weights or resistance bands on two days each week!

Ditch the scale!

Aim to focus on habit based changes that can support your wellbeing rather than the number on the scale. This could include changes such as:

  • Eating balanced meals (link to balanced meal handout) 
  • Engaging in physical activity regularly 
  • Prioritizing sleep and stress management 
    Listening to your body and honoring its needs!

Nutrition management of PCOS is about adopting sustainable habits to support both your physical and mental well-being. Focus on shifting your focus away from the scale and embracing practices that make you feel good inside and out!

Haileigh Chenier, MAN Student