I Have PCOS! What Should I Do?
Living life with metabolism problems and hormonal imbalances? Or your OB-GYN broke it to you that you have PCOS (Polycystic Ovary Syndrome)?
Abundant research unveils that to manage your PCOS, you should focus on changing your lifestyle and diet. A healthy balanced diet that focuses on protein, good fats, and whole foods can help you manage your weight and hormonal imbalances.
So, what should you be feeding your body then? Before discussing which foods to prefer, you should understand what PCOS is and why following a diet is crucial.
PCOS — A Common Condition
A review article highlights that PCOS affects about 10% of the female population. It is a common condition that affects the working of a woman’s ovaries.
The cause of PCOS is still unknown; however, it is believed that this condition results due to abdominal obesity, genetic, lifestyle/environmental, and metabolic factors.
PCOS usually begins during the teenage years, and it affects diminishes when a woman reaches menopause or cessation of the menstrual cycle.
The three features that indicate whether a woman has PCOS or not are:
- Spiking Androgen Levels
Androgen is present in both males and females. But, it is a hormone that regulates the development of male characteristics.
Moreover, this steroid hormone is also called the “male hormone” because it’s more dominant in them in the form of testosterone.
Women with PCOS usually have high androgen levels; therefore, they develop facial hair or excess hair growth on other parts of the body, acne, and irregular periods.
- Follicle Development
Follicles are fluid-filled sacs that develop in the ovaries around the eggs; thus, it becomes quite difficult for ovaries to release eggs.
- Oligo or Anovulation
A condition in which a woman’s ovaries fail to release an egg or ovulation occurs irregularly.
A Hormonal Disorder with Constellation of Symptoms
The arrival of PCOS can trigger several unpleasant symptoms in your body. However, the primary hallmarks are facial hair, acne, and irregular periods. The other symptoms of PCOS are:
Changes in Appearance
- Oily skin
- Acne
- Dandruff
- Thinning of hair
- The appearance of skin tags around armpits and neck
- Weight gain, especially around the abdomen
- Hirsutism (facial hair and excess hair growth on chest, abdomen, and various body parts)
- Darkening of the skin around inner thighs, neck, and armpits.
Other Related Disorders
- Fertility problems due to menstrual dysfunction
- Insulin resistance raises the risk for cardiovascular disease and type 2 diabetes
- High-fat levels in the blood
- Increased blood pressure
- Difficulty in maintaining weight because of slower metabolism
PCOS and Its Relation to Insulin
Beta cells are responsible for secreting insulin, which allows the body to use glucose for energy. Researchers found that there were significant changes in the pancreatic beta cells in PCOS subjects.
Changes in the beta cells release high levels of insulin that can wreak havoc on your body. The increased blood levels of insulin can make your cells resistant, leading to the development of PCOS like symptoms.
Plus, you might always feel hungry. Why? Because when your body is unable to utilize insulin, as a result, the pancreas releases more insulin. Since your cells have become insulin resistant, they cannot use blood glucose for energy. Therefore, you crave for more food.
Furthermore, if you do not keep your insulin levels under control, you can develop type 2 diabetes. So, it is crucial to manage high insulin levels by omitting refined carbs and processed foods.
PCOS and Cholecystokinin (CCK)
Cholecystokinin is a hormone that notifies your body that you’re full. Women with PCOS usually have impaired CCK secretion that causes women to binge-eat.
A recent study shows that women with PCOS were less satisfied after a meal because they had low CCK levels. This is a serious problem that needs to be catered because it can lead to weight gain.
PCOS and Its Relation to Insulin, CCK, and Testosterone
All ovaries produce some amount of testosterone. Since your body’s insulin levels are high, it creates more testosterone because your ovaries are sensitive to this beta-cell hormone. Thus, those crazy symptoms erupt.
Plus, another study highlighted that the higher the testosterone levels, the lower the levels of CCK would be. The lower the CCK, the more you’ll be hungry after meals.
Now you can comprehend the connection between these hormones. So, you see why insulin levels are so necessary to manage?
So let’s hop to how we can manage our testosterone and insulin levels.
Which Foods to Consider For PCOS?
Many doctors do not discuss with their patients about how they can modify their lifestyle and diet to make their condition better. They just prescribe medications. With the right food choices, you don’t even need any medicines!
- Whole Foods or Foods With Low Glycemic Index
Whole foods are unprocessed and natural. They contain more fiber; thus, your body takes more time to break them.
They also have a low glycemic index, which means that they slowly and steadily raise your blood sugar levels. Moreover, these unrefined foods are rich in vitamins and minerals.
Remember, the slower the glucose is released, the less insulin will be required. We need to lower insulin to decrease testosterone levels.
Examples
To learn more about whole foods with a low glycemic index, you can check this page out.
- Foods Containing Healthy Fats
You might think, “FATS” what? Why should we consume fats when we are already gaining weight?
We are taught that fats are generally bad for our health. However, fats are crucial in our diet because several hormones in our body are composed of fats. Not to mention, the covering that surrounds the nerves is also made of fat.
Moreover, fats induce satiety. Since fats are slow to digest, they reduce the glycemic index of foods.
Examples
To learn about which healthy fats are super healthy, you can visit this link here.
- Anti-inflammatory Foods
Women with PCOS usually have inflammation and oxidative stress. According to MBG health, high blood glucose levels increase the number of inflammatory cells in the blood. Thus, it makes women more insulin resistant, tired, and more prone to gain weight.
Therefore, incorporate those foods that are rich in anti-inflammatory properties.
Examples
- Leafy vegetables like broccoli, spinach, lettuce, kale, cauliflower
- Red grapes
- Cherries, blackberries, and blueberries
- Lentils and beans
- Olives
- Avocado
- Coconut
- Green tea
- Dry fruits like almonds, pine nuts, pistachios, and walnuts
- Extra virgin olive oil
- Sardines and salmon
- Condiments like cinnamon and turmeric
- Dark chocolate
Don’t Forget Chromium Supplements
Women who are insulin resistant and have PCOS have significantly lower levels of chromium. A study cited in the Nutrition Guide for Clinicians showed that women with PCOS had significant improvement in insulin resistance when they were given chromium supplementation between 200 to 1000 micrograms/day.
Moreover, an NHANES study found that people who take dietary supplements containing chromium have a lower chance (27%) of developing type 2 diabetes.
Another study showed that when women with PCOS took chromium supplements for eight weeks, it significantly improved ovulation and reduced acne and hirsutism.
Avoid Dairy
Why eliminate dairy? Because dairy products contain the IGF-1 hormone that works like insulin. What does excess insulin do? It causes ovaries to release more testosterone, and you don’t want that.
Therefore, it’s better to give up. You can go for alternatives like coconut milk, oat milk, rice milk, and almond milk.
Besides Food, You Need to Exercise
Many women who have PCOS are generally overweight or obese. To improve your PCOS symptoms, you need to lose about 0.5 to 2 lbs every week. It is a realistic and safe target.
Exercise is beneficial because it will help you lose weight and improve fertility. Several studies showed that losing only about 5 to 10% of weight can improve menstrual regularity and decrease testosterone levels.
Bottom Line
PCOS is not something you can cure. But with lifestyle and dietary changes, this syndrome is controllable.
