Now, you can balance your hormones by following a proper PCOS diet. Popular known as PCOS, Polycystic ovary syndrome is an endocrine disorder in women. Women who have PCOS typically experience irregular periods, hormonal imbalance, and the development of tiny cysts on one or both ovaries, which affects fertility. Studies show that 7% of adult women are likely to have PCOS.
Apart from hormonal imbalance, PCOS also leads to insulin resistance and inflammation. This makes it difficult for women with PCOS to lose weight. However, with as little as 5% weight loss, women with PCOS can improve their hormone levels, fertility, insulin resistance, and overall quality of life.
While there is no known cure for PCOS, research shows that following various dietary and lifestyle modifications can effectively manage PCOS. Kounsel Live recently hosted Monica Cormier, a dietitian and hormone health expert, to talk about PCOS and how to balance your hormones through healthy eating.
Symptoms of PCOS
Although the exact cause of PCOS is unknown, the symptoms shown make it relatively easy to spot. These symptoms of PCOS often appear in your late teens to your early 20s. However, not every woman with PCOS will experience all the symptoms, and symptoms may be mild or severe.
Some women with PCOS may experience problems with their menstrual cycle, while others may have trouble conceiving. In some cases, women may have both experiences.
Be sure to see your primary care physician if you are experiencing any of the above-listed symptoms. This is important because endometrial cancer, insulin resistance or Type 2 diabetes, increased blood pressure, depression, and anxiety are also more common in women who have polycystic ovary syndrome (PCOS).
How insulin level affects weight gain
Having PCOS makes it more difficult for the body to use insulin, a hormone that aids in the conversion of food sugars and starches into energy. As a result of this disorder, known as insulin resistance, insulin and sugar glucose can build up in the blood.
Increased androgen production is a side effect of high insulin levels. Androgen is a male hormone that is responsible for hormonal development in men. In women, an elevated androgen level causes body hair growth, acne, irregular periods, and weight gain.
Since the weight gain is triggered by male hormones, it tends to concentrate in the midsection, where men mostly carry their weight. So, women with PCOS typically have an apple shape instead of a pear shape.
The build-up of abdominal fat is dangerous because of the increased risk of heart disease and other health issues. You should see your primary care physician when you start noticing PCOS symptoms.
Types of food to eat for PCOS
Diet and nutrition significantly influence achieving and maintaining an ideal weight. Keeping track of what you eat and how it affects your PCOS symptoms is essential.
If you’ve been living with PCOS for a long time or were newly diagnosed, these meals can help you balance your hormones.
Cormier emphasized the need to eat high-protein breakfasts over sweet ones like muffins and pancakes. This is important because it sets your day off for a better blood sugar balance because you will have reduced cravings by giving your body the fuel it needs to achieve that balance.
Also, with PCOS, all aspects of your diet must be considered to ensure that you are eating a balanced diet and keeping plenty of variety. This also makes healthy eating easier to adhere to.
What food should I avoid with PCOS?
When dealing with PCOS, it is most beneficial to work with a professional to help you get it right because diets can be personal. However, here are some common foods that women with PCOS should avoid.
Generally, it is advisable to avoid foods that are deemed unhealthy and stick to a healthier diet.
Top Diet Tips for PCOS
Here are some diet tips to help you balance your hormones and manage your PCOS:
You do not have to try these tips at once. You can start with one and gradually introduce other tips when comfortable. A great tip to start with is to eat consistently every 3 hours; that can spill into eating a healthy protein breakfast.
Tips for losing weight with PCOS
Losing weight with PCOS can be a personal journey. This is why you should work with a professional. However, some things work and may help you lose weight to maintain a healthy insulin balance.
Here are some weight loss tips that may work if you have PCOS:
- Prioritize maintaining blood sugar balance
- Make sure you do not have a mineral deficiency. You can do an HTMA test to monitor your mineral level
- Ensure to prioritize your circadian rhythm; that is the internal process that regulates your sleep-wake cycle.
Is intermittent fasting good for hormonal imbalance?
Although many people swear by intermittent fasting, some have even called it life-changing; dietitian Monica says it is unsuitable for women, especially women with PCOS.
This is because, when practiced long-term, intermittent fasting makes your hormone imbalance worse. Energy intake from food directly impacts the hormones that control ovulation, metabolism, and mood. So, if you change your eating habits, your reproductive hormones may be adversely affected.
It also puts your body under stress, triggering all your symptoms. 22:50 - 23:31
Healthy supplements that help with PCOS
Supplements may assist your body in regulating hormones, insulin resistance, and inflammation-related symptoms of PCOS.
Supplements may assist your body in regulating hormones, insulin resistance, and inflammation-related symptoms of PCOS. They include:
- Inositol. Studies show that Inositol helps with insulin resistance and promotes healthy hormone levels, healthy ovarian function, and a regular menstrual cycle. It also supports healthy lipid levels and egg quality in women trying to conceive.
- N-Acetyl-Cysteine (NAC). Using NAC may help to improve insulin sensitivity and reduce inflammation. It is present in high protein foods like chicken, eggs, and legumes. It has also been used to reduce the rate of miscarriages in women.
- Glucose. As a supplement, glucose supports balanced blood sugar, reduces inflammation, and reduces craving. It promotes healthy eating habits.
- Magnesium. Magnesium helps to reduce stress and anxiety. This reduces inflammation and prevents adrenal fatigue.
- Vitamin D. Women with PCOS frequently suffer from vitamin D insufficiency. The body’s vitamin D receptors are essential to maintain healthy blood sugar and fat metabolism. Vitamin D helps regularize your insulin levels and menstrual cycle, improve your mood, and support fertility.
- Omega 3 Fatty Acids. The anti-inflammatory, cholesterol-lowering, and metabolism-supporting properties of omega 3 fatty acids have been shown by many studies to help women with PCOS reduce insulin resistance, cholesterol, and weight. It also supports metabolism.
The U.S. Food and Drug Administration does not regulate dietary supplements (FDA). So it is safer to go for pharmaceutical-grade supplements. However, it is vital to talk to your doctor before using any supplement, as some of these supplements should not be combined with other PCOS therapies and drugs.
Mindsets for dealing with PCOS
When dealing with PCOS and looking to balance your hormones, it is vital to have a healthy mindset towards handling it.
A great place to start is accepting that improvement will take time, as you may not see any improvement until a few months into the dietary or lifestyle adjustments you made. It can take up to 9 months to reverse the hormonal imbalance. One way to track the change is to do a hormonal test every 3 months.
It is also essential to be consistent with any dietary adjustment that you are making. Follow diets closely, take your physician recommended supplements, and incorporate physical activities like walking into your routine.
Ultimately, remember why you started eating right in the first place and keep going. You’ve got this! You can do this!
About Monica Cormier
Monica Cormier is a registered dietitian and women’s hormone health expert focusing on PCOS. You can connect with Monica on the Kounsel app.
