By: Maya Cramer
Polycystic Ovary Syndrome or PCOS is a hormonal condition that affects about 15% of individuals with ovaries of reproductive age (Cleveland Clinic). Individuals have higher levels of androgen from the ovaries which causes a hormonal imbalance. Androgen levels are normally much higher in males than females, but it is increased in females with PCOS. The name comes from patients with PCOS having cysts lining the ovaries that contain immature eggs.
PCOS may go undetected for years without a hormonal blood test, while others see noticeable symptoms. Some noticeable signs of possibly having PCOS include irregular menstrual cycles, infertility, acne, inflammation, weight changes, and hirsutism which is male-pattern excess hair growth in areas such as the back and face.
Currently, there is no known cause of PCOS, but insulin resistance is shown to be a factor. Insulin is used in ovulation to release androgens, but if an individual is insulin resistant, it may lead to PCOS and hormonal imbalances. Therefore, PCOS is often tied to pre-diabetes, diabetes, and even high blood pressure.
This disorder is often treated with hormonal birth control and insulin medications, but can also be managed through lifestyle and diet. Generally, medical professionals recommend for patients with PCOS to stray away from any foods like refined sugars and processed foods to manage insulin and possible inflammation. Clinical Dietitian Amanda Stathos points out that a Mediterranean diet can be a good starting point to manage PCOS through nutrition. The diet consists of more whole foods and no saturated fats which are beneficial for PCOS.
It is recommended to avoid refined foods and carbohydrates such as cakes, cookies, pasta, white bread, and white rice. Sugary drinks like soda and alcoholic beverages can also spike blood sugar levels and hormones. One should also be careful around fried foods and refined oils like butter as they can cause inflammation. However, this does not mean that someone with PCOS must completely avoid these foods. Eating a food that is not recommended for PCOS occasionally will not instantly set someone back. It is about eating with moderation and balance to fuel your body best.
On the other hand, there is a plethora of foods and food groups that are helpful in managing insulin resistance and PCOS. To substitute refined oils, olive oil is a good alternative in cooking. Vegetables low in starch are good to include such as kale,spinach, tomatoes, and bell peppers. It is also important to get enough protein which can be from legumes like lentils and beans. Protein sources like red meat should be avoided to prevent inflammation. Whole fruits are good for fiber and berries are especially good for antioxidants as well. Instead of eating a highly processed dessert that is high in refined sugar, you can substitute it with something like an apple with natural almond butter. To still feel full, carbohydrates can still be eaten but with some swaps. Instead of semolina pasta, chickpea pasta can be substituted. As to bread and tortillas, whole wheat options are better to not spike blood sugar.
Although PCOS can have severe symptoms, it can become more manageable with lifestyle changes like diet. Additionally, this can be a slow transition, not just overnight. It’s all about small changes and balance.
https://my.clevelandclinic.org/health/diseases/8316-polycystic-ovary-syndrome-pcos
https://www.hopkinsmedicine.org/health/wellness-and-prevention/pcos-diet
https://www.brownhealth.org/be-well/eating-well-polycystic-ovarian-syndrome-pcos