Milly Gaines
Polycystic ovary syndrome (PCOS) is a hormonal endocrine disorder that affects women and can cause multiple ovarian cysts, abnormal hair growth, inflammation, and other symptoms. While there is no cure for PCOS, Dr. Axe, a doctor of functional medicine, has helped people address the root causes of their health issues and manage their symptoms through natural remedies and lifestyle changes. For PCOS, Dr. Axe recommends an anti-inflammatory diet that cuts out gluten, dairy, inflammatory oils, sugar, and processed foods. He also suggests incorporating hormone-healing foods like spearmint tea, cinnamon, apple cider vinegar, bone broth, collagen, and adaptogenic mushrooms. In addition to diet, Dr. Axe emphasizes the importance of addressing gut health, stress, sleep, and exercise to manage PCOS effectively.
| Characteristics | Values |
|---|---|
| Diet | Anti-inflammatory, high in healthy fats and low in carbohydrates, gluten-free, dairy-free, no inflammatory oils, sugar-free, and no processed food. Includes organic fruits, vegetables, whole grains, lean protein, bone broth, spearmint tea, cinnamon, apple cider vinegar, nourishing teas, collagen, and adaptogenic mushrooms. |
| Lifestyle | Exercise, stress management, adequate sleep, and meal timing. |
| Weight Management | Losing excess weight can help improve symptoms and reduce the risk of long-term health problems associated with PCOS. |
| Natural Remedies | Herbs, acupuncture, supplements, and essential oils. |
| Medical Treatment | Contraceptive pill, progestogen tablets, intrauterine system (IUS), clomifene, laparoscopic ovarian drilling (LOD), gonadotrophins, eflornithine cream, and metformin. |
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What You'll Learn
The importance of diet in managing PCOS
Polycystic ovary syndrome, or PCOS, is an endocrine (hormonal) condition that can cause multiple ovarian cysts, abnormal hair growth, inflammation, and other symptoms. It is closely associated with infertility and can create a heavy emotional burden on those who suffer from it. While there is no cure for PCOS, the symptoms can be managed through a combination of dietary changes, weight management, and lifestyle modifications.
Diet plays a crucial role in managing PCOS. Women with PCOS often have insulin resistance, which can lead to an increased risk of diabetes and other health issues. Maintaining consistent blood sugar levels is important, and a diet that helps regulate insulin and blood sugar can be beneficial. This includes reducing the intake of inflammatory foods, such as gluten, dairy, inflammatory oils, sugar, and processed foods. Instead, focus on anti-inflammatory, hormone-healing foods like organic, fiber-rich fruits, vegetables, whole grains, healthy fats, and lean protein. The Mediterranean diet is commonly recommended, as it eliminates saturated fats, processed meats, and refined sugar, addressing inflammation. Additionally, staying hydrated by drinking plenty of water, unsweetened coffee, or tea is essential.
In terms of weight management, maintaining an appropriate body weight is crucial for managing PCOS. Weight loss of just 5% can lead to significant improvements in PCOS symptoms. A keto or ketogenic diet, which involves drastically reducing carbohydrate intake and increasing healthy fats, has been found to be effective for weight loss in obese individuals. However, it is important to consult with a healthcare professional before starting any specific diet plan.
In addition to diet and weight management, other lifestyle factors, such as stress management, meal timing, exercise, adequate sleep, and gut health, also play a significant role in managing PCOS. It is important to note that individual responses may vary, and finding the right combination of dietary and lifestyle changes may require time and experimentation. Seeking guidance from a qualified healthcare professional or a functional medicine doctor who can advise on diet and lifestyle changes is recommended.
While there is no one-size-fits-all approach to managing PCOS, incorporating dietary changes, weight management, and lifestyle modifications can help improve symptoms and overall health in individuals with PCOS.
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Weight management and its role in PCOS treatment
Polycystic ovary syndrome (PCOS) is a complex hormonal condition that can cause multiple ovarian cysts, abnormal hair growth, inflammation, and other symptoms. While there is no cure for PCOS, weight management and lifestyle changes can play a crucial role in treating the condition and alleviating symptoms.
Women with PCOS often have obesity, systemic inflammation, metabolic syndrome, insulin resistance, or a combination of these chronic conditions. Insulin resistance, in particular, affects 50% to 75% of people with PCOS. This condition hinders the body's ability to properly use insulin to convey glucose into cells for energy. As a result, weight management becomes an important aspect of treating PCOS.
Maintaining a healthy weight can help improve the symptoms of PCOS and reduce the risk of developing long-term health problems associated with the condition. Even a modest weight loss of just 5% can lead to significant improvements in PCOS symptoms. To achieve and maintain a healthy weight, it is recommended to exercise regularly and adopt a healthy, balanced diet.
The Mediterranean diet is commonly recommended by dietitians for people with PCOS. This diet eliminates saturated fats, processed meats, and refined sugar, addressing the inflammation associated with PCOS. It includes a variety of foods such as omega-3 rich fish, non-starchy vegetables, whole grains, fruits, lean protein, healthy carbohydrates, and low-fat dairy. The standard American diet, on the other hand, is often lacking in nutrition and may not be beneficial for those with PCOS, especially those who are insulin resistant.
In addition to the Mediterranean diet, other dietary approaches can be considered. For instance, a keto or ketogenic diet that focuses on drastically reducing carbohydrate intake and increasing healthy fat intake can lead to significant weight loss. However, it is important to consult with a healthcare professional before starting any diet to ensure it is safe and suitable for your individual needs.
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The benefits of the Mediterranean diet for PCOS
The Mediterranean diet is commonly recommended by dietitians for managing PCOS. It offers a wide variety of foods and is easy to follow as a lifestyle approach rather than a temporary fix. The Mediterranean diet eliminates saturated fats, processed meats and refined sugar, making it a powerful tool to address inflammation, which is common in people with PCOS.
The Mediterranean diet includes omega-3 rich fish, such as salmon, baked or broiled. It also includes non-starchy vegetables such as leafy greens (spinach, kale, escarole, endive, lettuce, etc.), tomatoes, mushrooms, peppers, broccoli, cauliflower, snow peas, celery and fennel. Whole grains are also a part of this diet, including brown rice, barley, sorghum and others. Breads and pastas made with whole grains can help people with PCOS avoid spikes in blood sugar. Whole fruit for dessert is also recommended. The fiber content in whole fruit helps you feel full, aids digestion and slows down the absorption of sugar into the bloodstream. Staying hydrated is also important, so be sure to drink plenty of water, unsweetened coffee or tea.
The Mediterranean diet is beneficial for managing PCOS as it is anti-inflammatory and helps maintain consistent blood sugar levels. It is also a well-balanced plan that emphasises healthy carbohydrates and low-fat dairy, which can help people with PCOS get healthier and prevent complications.
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Natural remedies for PCOS symptoms
Polycystic ovary syndrome (PCOS) is a complex endocrine (hormonal) condition that can cause multiple ovarian cysts, abnormal hair growth, inflammation, and other symptoms. While there is no cure for PCOS, natural remedies can help manage the symptoms. Here are some natural ways to alleviate the symptoms of PCOS:
Diet
A healthy, balanced diet is crucial for managing PCOS symptoms. Eating whole, unprocessed foods and reducing inflammatory items can improve overall health and help maintain consistent blood sugar levels. The Mediterranean diet is commonly recommended, as it eliminates saturated fats, processed meats, and refined sugar, addressing the inflammation associated with PCOS. This diet includes:
- Omega-3 rich fish, such as salmon
- Non-starchy vegetables like leafy greens, tomatoes, mushrooms, and broccoli
- Whole grains, such as brown rice and whole-grain bread
- Whole fruits for dessert
Additionally, an anti-inflammatory diet can be beneficial, reducing intake of gluten, dairy, inflammatory oils, sugar, and processed foods. Instead, focus on organic, fiber-rich fruits, vegetables, and whole grains, along with healthy fats and lean protein. Hormone-healing foods like spearmint tea, cinnamon, apple cider vinegar, bone broth, and adaptogenic mushrooms can also be incorporated.
Weight Management
Maintaining a healthy weight is essential for managing PCOS symptoms. Even a modest weight loss of 5% can lead to significant improvements. A keto or ketogenic diet, which involves drastically reducing carbohydrate intake and increasing healthy fats, can be effective for weight loss. However, it is important to note that intermittent fasting may not be suitable for people with PCOS, as it may lead to excessive calorie consumption during eating periods.
Lifestyle Factors
Stress management, adequate sleep, and regular exercise are crucial in controlling PCOS symptoms and lowering the risk of associated chronic diseases. It is important to pay attention to your body and make lifestyle changes as needed to improve overall health and well-being.
Natural Treatments
Natural treatments, such as dietary interventions, herbs, acupuncture, and supplements, can be considered. Probiotics, bone broth, collagen, and removing gluten and inflammatory foods can help heal the gut and improve overall health. However, it is important to consult a qualified healthcare professional or a holistic doctor for personalized advice and guidance.
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The role of exercise and stress management in PCOS treatment
While there is no cure for polycystic ovary syndrome (PCOS), its symptoms can be managed. Diet and lifestyle changes are important factors in managing PCOS. Exercise and stress management play a vital role in this.
Exercise
Regular exercise can help manage PCOS symptoms and improve overall health. Exercise, in conjunction with a healthy diet, can aid in weight loss and maintaining a healthy weight, which is crucial for managing PCOS. Obesity is often associated with PCOS, and losing just 5% of body weight can significantly improve symptoms.
Exercising regularly can also help regulate blood sugar levels, which is important for individuals with PCOS, especially those with insulin resistance. It is recommended to work with a qualified healthcare professional or a certified trainer to determine the appropriate exercise routine for your specific needs and fitness level.
Stress Management
Stress is another critical factor in managing PCOS. High stress levels can negatively impact overall health and exacerbate PCOS symptoms. It is important to find healthy ways to manage stress. This may include practices such as meditation, deep breathing, yoga, or other stress-reducing activities that an individual finds enjoyable and calming.
Additionally, getting adequate sleep is essential for managing stress and improving overall health. Sleep helps regulate hormones and can reduce the negative impacts of stress on the body. Aim for a consistent sleep schedule, and ensure you're getting the recommended 7-9 hours of sleep each night.
Exercise and stress management are integral components of treating and managing PCOS. By incorporating regular physical activity and adopting healthy stress-reducing practices, individuals with PCOS can improve their overall health and well-being. It is important to remember that everyone's experience with PCOS is unique, and what works for one person may not work for another. Therefore, it is always advisable to consult with a healthcare professional to determine the best treatment plan for your specific needs.
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Frequently asked questions
Polycystic ovary syndrome (PCOS) is a hormonal endocrine disorder that can cause multiple ovarian cysts, abnormal hair growth, inflammation and other symptoms. It is closely associated with infertility.
Dr Axe recommends an anti-inflammatory diet that cuts out gluten, dairy, inflammatory oils, sugar and processed food. He suggests eating organic, fibre-rich fruits, vegetables and whole grains, healthy fats and lean protein. He also recommends incorporating hormone-healing foods like spearmint tea, cinnamon, apple cider vinegar, bone broth, nourishing teas, collagen and adaptogenic mushrooms.
Dr Axe recommends seeking out doctors of traditional Chinese medicine or doctors of functional or integrative medicine who use dietary interventions, herbs, acupuncture and supplements. The contraceptive pill may be recommended to induce regular periods, or periods may be induced using an intermittent course of progestogen tablets. A minor surgical procedure called laparoscopic ovarian drilling (LOD) may be an option for fertility problems associated with PCOS that do not respond to medicine.
Symptoms of PCOS include irregular periods, acne, PMS, weight gain (especially around the midsection), hair loss and hair growth in strange places (like the chin, upper lip or sideburns), string-of-pearl-type cysts on the ovaries, extreme PMS symptoms and cramping, insulin resistance and/or type 2 diabetes, headaches, sleep apnea and infertility.
