Jeffrey Salazar
Polycystic ovary syndrome (PCOS) is a common endocrine and metabolic disorder that affects individuals of reproductive age, typically assigned female at birth. It is characterised by hormonal and metabolic imbalances, which can lead to serious health issues such as diabetes, cardiovascular problems, and a higher risk of certain cancers. While there is no standard diet for PCOS, dietary and lifestyle changes can help manage symptoms and reduce the risk of associated complications. For example, a diet high in refined carbohydrates and sugar can exacerbate insulin resistance, making weight loss more difficult. In contrast, a diet rich in omega-3 fatty acids, lean protein, and high-fibre, low-glycaemic index foods can help reduce insulin resistance and improve PCOS symptoms. Physical activity and stress management are also important components of a holistic approach to managing PCOS.
| Characteristics | Values |
|---|---|
| Diet | A diet high in refined carbohydrates, starchy and sugary foods can make insulin resistance and weight loss more difficult to manage. |
| High-fibre foods can help reduce insulin resistance by slowing down digestion and minimising the effect of sugar on the blood. | |
| Lean protein sources like tofu, chicken, and fish are nutritious and filling. | |
| Foods that help reduce inflammation may also be beneficial. | |
| Refined carbohydrates cause inflammation and exacerbate insulin resistance and should be avoided or limited. | |
| Reduce consumption of beverages like soda and juice, which are high in sugar. | |
| Reduce consumption of inflammation-causing foods like fries, margarine, and red or processed meats. | |
| Choose high-fibre and low-glycaemic-index (GI) carbohydrates, as well as wholegrains such as oats, muesli, or wholegrain bread. | |
| Include protein-rich foods such as meat, fish, eggs, dairy, beans, pulses, tofu, nuts, and seeds, along with moderate amounts of healthy fats. | |
| Oily fish is a rich source of omega-3 fats, which can help lower inflammation. | |
| Non-starchy fruits and vegetables with a low glycemic index, as well as low-fat dairy products in small quantities, are recommended. | |
| Fish rich in omega-3 fatty acids, lean red meat, poultry, legumes, and whole grain products may be included in moderation. | |
| Individuals with PCOS should limit sugar and saturated or trans fats. | |
| Fried foods, processed meats, refined carbohydrates, and processed snacks should be avoided. | |
| Lifestyle | Exercise and daily physical movement, when coupled with a limited intake of refined carbohydrates, can help reduce insulin resistance. |
| At least 150 minutes per week of exercise is recommended, including strength/resistance training, cardiovascular and HIIT training, and gentle movements like yoga. | |
| Reducing stress through self-care practices, such as getting enough sleep, avoiding overcommitment, and making time to relax, can help manage PCOS. |
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What You'll Learn
Weight loss and PCOS
Weight management is a common concern for people with polycystic ovary syndrome (PCOS). People with PCOS are more likely to also have obesity, systemic inflammation, metabolic syndrome, insulin resistance, or a combination of these chronic conditions. Insulin resistance affects 50% to 75% of people with PCOS. Insulin resistance can also be caused by having a higher body mass index, and it can make weight loss more difficult.
Diet, exercise, and other healthy lifestyle habits can work together to control PCOS symptoms and improve overall health. A clinical dietitian can help people with PCOS manage their symptoms and improve their health through nutritious foods. There is no standard diet for PCOS, but some strategies, such as an anti-inflammatory diet, may help manage some symptoms.
A PCOS-friendly diet may include:
- High-fibre foods, which can help reduce insulin resistance by slowing down digestion and minimising the effect of sugar on the blood
- Lean protein sources like tofu, chicken, and fish, which are filling and nutritious
- Oily fish, which is a rich source of omega-3 fats that can help lower inflammation
- Whole grains, which can help people with PCOS avoid spikes in blood sugar
- Non-starchy fruits and vegetables with a low glycemic index, which slow the absorption of sugar into the bloodstream
- Low-fat dairy products in small quantities
- Alcohol in moderation
It is important to consult with a healthcare professional before removing certain foods from your diet. Fad or restrictive diets are not recommended for people with PCOS. Eliminating whole food groups, such as carbohydrates, is not practical for long-term weight control. Instead, focus on what to include in your diet, rather than what to restrict.
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Insulin resistance and PCOS
Polycystic ovary syndrome (PCOS) is a common endocrine hormone condition that affects the ovaries and ovulation, but it is also a full-body metabolic disorder that is closely tied to insulin resistance. Insulin resistance occurs when insulin, a hormone that shuttles glucose into the cells to be used as energy, can no longer do its job effectively, causing an increase in blood sugar levels. This can lead to a vicious cycle of worsening PCOS symptoms, as insulin binds to receptors in ovarian tissue, boosting testosterone production. This, in turn, leads to more ovulation dysfunction and more PCOS symptoms.
It is important to note that the connection between insulin resistance and PCOS is complicated, and it is not known which causes which. However, the two conditions often occur together, and people with PCOS often have some underlying insulin resistance. Insulin resistance is a key feature of PCOS, occurring in 70-95% of people with obese PCOS and 30-75% of people with lean PCOS. High insulin levels are not just a symptom of PCOS but also a major driver of the condition.
Diet, exercise, and other healthy lifestyle habits can help control PCOS symptoms and lower the risk of developing chronic diseases. A healthy diet that includes whole grains, fruits, vegetables, lean protein sources, and high-fibre foods can help manage insulin resistance by providing a feeling of fullness, aiding digestion, and slowing the absorption of sugar into the bloodstream. Losing weight is essential to controlling insulin resistance, and dietary measures can help with weight management. However, following diet trends that eliminate entire food groups, such as carbohydrates, may not be practical or sustainable for long-term weight control. Instead, choosing low-glycemic carbohydrates that do not cause a surge in blood sugar, such as fibre-rich whole grains and non-starchy vegetables, can be beneficial.
Additionally, reducing fructose consumption can be an effective dietary intervention for PCOS patients with insulin resistance. While low-dose fructose from fruit is beneficial for insulin sensitivity, high-dose fructose from desserts, soft drinks, and fruit juice can overwhelm the normal processing pathways, reaching the liver and impairing insulin sensitivity. Lifestyle changes, such as increasing physical activity, managing stress, and getting enough sleep, are also important in treating and reversing insulin resistance.
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Inflammation and PCOS
Polycystic ovary syndrome (PCOS) is an endocrine (hormonal) condition that can cause multiple ovarian cysts, abnormal hair growth, inflammation, and other symptoms. People with PCOS are more likely to experience obesity, systemic inflammation, metabolic syndrome, insulin resistance, or a combination of these chronic conditions. Insulin resistance is also caused by having a higher body mass index, and it can make it harder to lose weight, which is why people with PCOS often experience this issue.
Inflammation is the body's natural response to threats, such as injuries and viruses. It is meant to protect you while you heal, but chronic inflammation can cause several problems. Chronic inflammation happens when the inflammatory response continues even though you are no longer sick or injured. It is often seen in autoimmune conditions such as lupus and rheumatoid arthritis, when the immune system mistakes your body's tissues for a foreign threat.
Most people with PCOS also have chronic low-grade inflammation. People with PCOS are more likely to have certain markers in their blood that indicate this type of inflammation. Inflammation levels can be measured by looking at biomarkers in the bloodstream, including C-reactive protein (CRP). People with PCOS have higher-than-normal CRP levels.
Chronic inflammation can contribute to difficulties getting pregnant. Specifically, inflammation may affect the normal function of the ovaries. PCOS can interfere with ovulation, lowering the chance that the ovaries will release a healthy egg. It can also interfere with implantation, the process in which a fertilized embryo attaches to the uterus and begins to grow.
Diet, exercise, and other healthy lifestyle habits can help control PCOS symptoms, lower your risk of developing chronic diseases, and improve your life. A PCOS-friendly diet may include whole grains, whole fruits, and high-fiber foods, which can help reduce insulin resistance by slowing down digestion and minimizing the effect of sugar on the blood. Lean protein sources like tofu, chicken, and fish are also nutritious options for people with PCOS. Foods that reduce inflammation may also be beneficial.
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Exercise and PCOS
Exercise is an important part of managing polycystic ovary syndrome (PCOS). It is a complex endocrinopathy that affects the metabolism and reproductive system of women of reproductive age. Lifestyle interventions, including structured exercise programs, are considered first-line strategies in managing PCOS. Exercise can help reduce weight, abdominal fat, and fasting insulin levels, which are often issues that people with PCOS face. Doctors have connected a lack of physical activity and excess body weight to insulin resistance, which is a common symptom of PCOS.
There are many types of exercises that can benefit people with PCOS. A meta-analysis of 16 studies found that vigorous-intensity aerobic exercise was the most likely to reduce body mass index (BMI) and insulin resistance in women with PCOS. Other studies have shown that moderate-intensity exercises, such as treadmill walking or riding a stationary bicycle, can also be beneficial. Steady-state cardiovascular workouts, such as walking, riding a bicycle, dancing, or taking an aerobics class, get your heart pumping and can improve insulin sensitivity. High-intensity interval training (HIIT) involves balancing intense exercise bursts with rest intervals and has been found to be enjoyable for women with obesity.
It is recommended that individuals with PCOS aim for a minimum of 250 minutes of moderate-intensity or 150 minutes of vigorous-intensity aerobic activity per week, or a combination of both. Muscle-strengthening activities on two non-consecutive days per week are also suggested to maintain health and prevent weight gain. Adolescents with PCOS should aim for at least 60 minutes of moderate to vigorous-intensity activity each day, incorporating muscle- and bone-strengthening activities three times a week.
In addition to the physical health benefits, exercise also improves psychological well-being in individuals with PCOS. It can help reduce the stress and distress that are often associated with the symptoms of PCOS. Overall, exercise is an important tool in managing PCOS, and finding an enjoyable and regular exercise routine is key.
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Lifestyle changes and PCOS
Lifestyle changes can help manage the symptoms of polycystic ovary syndrome (PCOS) and prevent complications. Diet, exercise, and other healthy lifestyle habits can work together to control PCOS symptoms.
Diet
There is no standard diet for PCOS, but a well-balanced diet can help manage PCOS. A diet high in refined carbohydrates, such as starchy and sugary foods, can make insulin resistance and weight loss more difficult to manage. High-fiber foods can help reduce insulin resistance by slowing down digestion and minimising the effect of sugar on the blood. Lean protein sources like tofu, chicken, and fish are filling and nutritious. Eating foods that help fight inflammation may also be beneficial. These include whole grains, fatty acids, and omega-3-rich fish. The Mediterranean diet is commonly recommended by dietitians as it eliminates saturated fats, processed meats, and refined sugar, making it a powerful tool to address inflammation.
Exercise
Regular exercise has many benefits in treating PCOS. It helps combat obesity by burning calories and building muscle mass, which decreases insulin resistance. Researchers say that vigorous exercise has the highest impact on body mass index (BMI), fitness, and insulin resistance in women with PCOS. At least 120 minutes of vigorous-intensity exercise each week is recommended. Mind-body exercises such as yoga, tai chi, and pilates can also improve mental health.
Other healthy lifestyle habits
Plenty of sleep and managing stress can also help control PCOS symptoms and lower the risk of developing chronic diseases. Reducing stress through self-care practices such as getting enough sleep, avoiding overcommitment, and making time to relax can help manage PCOS.
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Frequently asked questions
Polycystic ovary syndrome, or PCOS, is an endocrine (hormonal) condition that can cause multiple ovarian cysts, abnormal hair growth, inflammation and other symptoms.
Diet is not the cause of PCOS. However, dietary and lifestyle changes can help manage the symptoms of PCOS.
Recommended dietary changes include limiting sugar and saturated or trans fats, and consuming non-starchy fruits and vegetables with a low glycemic index.
Recommended lifestyle changes include regular exercise, getting enough sleep, and managing stress.
Fried foods, processed meats, refined carbohydrates, and processed snacks are recommended to be avoided or limited when managing PCOS.
