Polycystic Ovary Syndrome (PCOS) diet: Foods to eat and avoid

Polycystic Ovary Syndrome (PCOS) is a complex hormonal condition that affects 3 in 10 women, however, it is still often misdiagnosed or misunderstood, leading many women to suffer in silence. First things first, it’s important to understand what is PCOS, how does it affect and what causes it. Let’s take an overview of it. 

What is Polycystic Ovary Syndrome (PCOS)

Polycystic ovary syndrome (PCOS) is a hormonal problem that occurs during the reproductive years. Affected with this, women often face irregular periods or periods that last many days. A hormone called androgen surges up in the body which imbalances body fluids. In PCOS, many tiny sacs of fluid called cysts develop along the outer edge of the ovary. These cysts contain immature eggs that are called follicles. The follicles fail to release eggs which causes irregular periods. Early diagnosis and treatment along with weight loss may lower the risk of long-term complications such as type 2 diabetes and heart disease.

Whether you have just been diagnosed with PCOS or have been dealing with your condition for years, several things can help manage and reduce symptoms, including balancing your hormones and nutrition. A strict PCOS-friendly dietary lifestyle can help you manage your hormones and give you relief from PCOS. Let’s first understand how choosing a right dietary lifestyle can help with PCOS. 

Symptoms:

Symptoms of PCOS often start to develop around the first menstrual period. Sometimes symptoms develop later after you have had periods for a while. In some cases, symptoms may vary but a diagnosis of PCOS is made when a patient has any of these two at least: 

Irregular periods

Having periods in the long intervals or not having periods are common signs of PCOS. So is having periods that last for many days typically longer than normal. Because of this women have trouble getting pregnant. Too much androgen may result in excess facial and body hair called hirsutism. Sometimes, severe acne and male-pattern baldness can happen, too.

Polycystic ovaries

In this case, the ovaries might not work the way they should, ovaries might delay realising eggs and many follicles containing immature eggs may develop around the edge of the ovary. In some cases, ovaries might get bigger. 

Causes:

There are several factors that play a role in developing PCOS that including: 

Insulin resistance 

Insulin allows cells to use glucose present in the body. If cells become resistant to insulin, then blood sugar levels can go up. This can cause your body to make more insulin to try to bring down the blood sugar level. This dysfunction might cause your body to make too much of the male hormone androgen. You could have trouble with ovulation, the process where eggs are released from the ovary, developing PCOS. Symptoms of insulin resistance is dark, velvety patches of skin on the lower part of the neck, armpits, groin or under the breasts. A bigger appetite and weight gain may be other signs.

Low-grade inflammation

White blood cells produce substances in response to infection or injury. This response is called low-grade inflammation. People with PCOS have a type of long-term, low-grade inflammation that leads polycystic ovaries to produce androgens. This can lead to heart and blood vessel problems.

Hereditary conditions

Genes also play a vital role in PCOS, having a family history of PCOS can make someone more prone to developing this condition. 

How does a PCOS friendly dietary lifestyle help?

Nutrition plays a crucial role in managing PCOS symptoms. A balanced diet rich in wholesome foods, lean proteins, and fruits & vegetables can help stabilise blood sugar levels, reduce inflammation, and improve hormonal balance, making it an essential component of PCOS management. PCOS friendly dietary choices can induce positive improvements, more specifically; weight loss, decrease in insulin levels, and balancing menstrual irregularities. Also, there are a lot of improvement can be seen in the size of ovaries and fewer follicles.

Foods That Deserve a Spot on Your Plate:

Colourful Veggies and Fruits

Think of your plate as a vibrant canvas! Load up on colorful veggies and fruits like spinach, berries, carrots, and bell peppers. They’re packed with antioxidants, vitamins, and minerals that can help balance your hormones.

Complex Carbs

Opt for whole grains like quinoa, brown rice, and oats. These goodies have a lower glycemic index and are rich in fibre which means they won’t cause a rapid spike in your blood sugar levels. A win-win for PCOS management!

Lean Proteins

Skinless chicken, fish, and plant-based proteins like tofu and legumes are your new BFFs. Protein helps stabilize blood sugar and keeps you feeling full and satisfied.

Healthy Fats

Avocados, nuts, seeds, and olive oil contain heart-healthy fats that support hormone production. They also make your meals irresistibly delicious!

Dairy Alternatives

Swap regular dairy for almond milk, coconut yogurt, or other dairy-free options. Some individuals with PCOS may find dairy exacerbates their symptoms, so this is a thoughtful choice.

Foods to Give a Gentle Farewell:

Sugary & starchy Delights

Processed sugars and sugary treats might taste like heaven, but they can cause insulin levels to spike. Opt for natural sweeteners like honey or enjoy fruit-based desserts in moderation.

Refined Carbohydrates 

White bread, pasta, and sugary cereals fall into this category. They can lead to rapid blood sugar fluctuations, which can be a no-no for PCOS management.

Trans Fats

Say goodbye to those tempting fried foods and baked goods. Trans fats can lead to inflammation and hormonal imbalances.

Highly Processed Foods

Those chips and frozen dinner bags might be convenient, but they often contain additives and preservatives that can disrupt your hormonal harmony.

Remember, it’s all about finding a balance that works for you. Each body is unique, and what works for one person might not work for another. It’s always a great idea to consult a dietitian or healthcare professional to create a personalised PCOS-friendly dietary plan.