Dealing with PCOS symptoms can be exhausting, but the right nutrition plan might be the key to relief. Let’s explore how diet makes all the difference.

Living with Polycystic Ovarian Syndrome (PCOS) can feel overwhelming, especially when symptoms like fatigue, irregular periods and weight gain take a toll on your day-to-day life. While medications can offer some relief, diet often plays the biggest role in managing these symptoms long-term.

DIAGNOSING PCOS

Polycystic Ovarian Syndrome (PCOS) is a common hormonal disorder affecting many women during their reproductive years. Despite its prevalence, obtaining a diagnosis can be frustrating, often requiring multiple visits to one or several practitioners. This delay can exacerbate symptoms, making lifestyle changes — which are crucial for improving quality of life — even harder to implement.

Diagnosing PCOS can be tricky because it’s a condition of exclusion, meaning other disorders like thyroid disease, hyperprolactinemia, and non-classical congenital adrenal hyperplasia must first be ruled out.

Once diagnosed, lifestyle and targeted dietary changes can make a big difference in managing symptoms and improving your quality of life.

HOW NUTRITION SUPPORTS PCOS

Low GI diets decreased markers for insulin resistance – a key issue in PCOS. Low GI diets have been shown to positively affect fasting insulin, cholesterol, triglycerides, waist circumference and total testosterone compared to high GI diets. Low GI foods look like green vegetables, legumes, nuts, seeds, carrots and eggs.

Soluble fibre, which is found in oats, beans, apples, carrots, psyllium, chia seeds etc. has been shown to have positive effects on metabolic markers, as well as the gut microbiome. These positive markers influence appetite-regulating hormones including ghrelin and glucagon which have positive effects on the way our body utilises glucose.

Swapping refined carbohydrates for plant-based fats, like avocado and olive oil, can improve the menstrual cycle, lower blood glucose levels, support healthy liver function, and help with weight management in women with PCOS. Studies have shown significant reductions in glucose, insulin, and body weight, along with improvements in hormonal balance.

Consuming your foods in a specific order can positively influence your blood sugar reaction to your food. Firstly, eat vegetables (or start with a salad), secondly eat your proteins and fats, then your carbohydrates last. If you’re having a meal that mixes macronutrients, start by having a vegetable dish (eg. salad with vinaigrette using vinegar and extra virgin olive oil).

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While there is no cure for PCOS, it can be effectively managed through lifestyle changes, a balanced diet, regular movement, stress management, and targeted supplements or herbal remedies. By addressing the root causes — such as insulin resistance and inflammation — you can take control of your health and reduce the impact of PCOS on your life. With a proactive, holistic approach, you can also improve your fertility and overall well-being.