PCOS stands for Polycystic Ovary Syndrome. It's a common hormonal disorder that affects people with ovaries, often causing irregular periods, excess androgen levels, and polycystic ovaries. Symptoms can vary from person to person and may include:
Irregular menstrual cycles
Weight gain
Acne
Excess hair growth on face and body
The exact cause of PCOS is not fully understood, but factors like genetics, insulin resistance, and inflammation may play a role. Managing PCOS typically involves lifestyle changes like a healthy diet, regular exercise, and sometimes medication to help regulate hormones and manage symptoms.
These five dietary tips can be a starting point to assist with PCOS symptoms:
1. Focus on Whole Foods: Opt for whole, unprocessed foods like fruits, vegetables, whole grains, and lean proteins to ensure you're getting essential nutrients.
2. Glycemic Index: Choose foods with a low glycemic index to help regulate blood sugar levels. This includes whole grains, legumes, and non-starchy vegetables.
3. Incorporate Healthy Fats: Include sources of healthy fats like nuts, seeds, avocados, and olive oil in your diet to support hormone balance and overall health.
4. Anti-Inflammatory Foods: Include foods rich in omega-3 fatty acids such as fatty fish (salmon, mackerel) and antioxidants (berries, leafy greens) to help reduce inflammation.
5. Stay Hydrated: Drink plenty of water throughout the day to support metabolism and overall health.
6. Moderate Portion Sizes: Be mindful of portion sizes to maintain a healthy weight and manage insulin levels.
These tips are just a starting point for managing PCOS through diet. For personalised nutrition reach out on the contact tab to book an initial dietitian consultation.
Reference List:
Cowan, S., Lim, S., Alycia, C. et al. Lifestyle management in polycystic ovary syndrome – beyond diet and physical activity. BMC Endocr Disord 23, 14 (2023). https://doi.org/10.1186/s12902-022-01208-y
Szczuko M, Kikut J, Szczuko U, Szydłowska I, Nawrocka-Rutkowska J, Ziętek M, Verbanac D, Saso L. Nutrition Strategy and Life Style in Polycystic Ovary Syndrome-Narrative Review. Nutrients. 2021 Jul 18;13(7):2452. doi: 10.3390/nu13072452
