Polycystic Ovary Syndrome (PCOS) A Nutritional approach to wellness
Polycystic ovary syndrome (PCOS) is the most common endocrine disorder affecting women of reproductive age. Around 1 in 7 women suffer from PCOS, however this number may be on the increase as it is estimated that up to 70% of women with the condition remain undiagnosed (Joham, Teede, Ranasinha, Zoungas, & Boyle, 2015).
While the cause of PCOS remains unknown, the root of the condition is hormone imbalance and it is commonly characterized with concomitant Insulin Resistance (pre-diabetes). Most symptoms are caused by elevated androgen levels (including the hormones testosterone, DHEA) and often manifest as acne, weight gain, excess body hair, male pattern baldness and irregular periods. PCOS also comes with a range of associated health conditions such as infertility, metabolic syndrome and mood disorders.
Dietary Recommendations:
The optimal diet for individuals with PCOS is recognised as not just being one that reduces symptoms and assists with weight loss in those that are overweight, but also one that protects against the associated pathologies of cardiovascular disease, diabetes, impaired fertility and certain cancers.
Diet modification has shown efficacy in Nutritional treatment of PCOS symptoms, in conjunction with improved lifestyle choices; these include a long-term adherence to healthy eating practices and environmental factors including:
• Aim to consume a diet of 30% complex carbohydrates, 40% protein and 30% healthy fats
• Consume wholegrains such as brown rice, wholemeal wheat, quinoa and avoid refined white bread, pasta etc.
• Avoid alcohol, caffeine, smoking and nutritional stressors such as packaged foods
• Avoid saturated fats and deep-fried foods
• Minimise dietary sugars and consume mostly low GI sugars and carbohydrates
• Include a regular exercise program of 30 minutes to 1 hour of High intensity interval training (HIIT) at least 3 times per week (2)
These particular diets have also demonstrated to improve symptoms of PCOS:
Low GI Diet: As insulin resistance is a key feature of PCOS, following a low glycaemic diet is highly recommended. The glycaemic index (GI) is a classification index of carbohydrate foods based on the blood glucose response after eating. Consuming low GI carbohydrates can not only improve symptoms of PCOS but can also prevent long-term complications of cardiovascular disease and diabetes (Hechtman, 2012).
Ketogenic Diet: studies have shown a low carbohydrate ketogenic diet can lead to significant improvement in weight, percent free testosterone, hormone imbalances, and fasting insulin in women with obesity and PCOS (3).
Intermittent fasting: A recent study conducted on women with PCOS revealed that fasting can support nervous system overactivity in PCOS which will help reduce stress-induced excess hormone production and ensure the physical and mental health (4). Short-term calorie restriction has shown to increase luteinizing hormone in obese women with PCOS, which emphasizes the effect that fasting may provide in weight management for a majority of PCOS women who are overweight (5).
What should I eat to help PCOS?
Following is a guide to identify Low GI foods to include in your diet and the higher GI foods to avoid for healthier eating choices:
Glycaemic Index of common foods
Low GI: <55 Medium GI: 56-70 High GI: >70
A very handy tool to refer to is the University of Sydney's GI Index database where the GI index of specific Australian foods can be searched in detail.
Below is a sample meal plan that can be used as a guide to healthy eating for PCOS; including low GI food choices from simple, whole food ingredients:
As mentioned earlier, PCOS can be associated with a complex of other associated health concerns which vary from person to person. It is important to identify the underlying causes of symptoms and any other associated health issues and address these holistically in order to improve health outcomes and reduce symptoms.
If you would like more information on PCOS or would like to take more of a personalised holistic nutrition approach to address your PCOS symptoms or that of a loved one, please feel free to contact me through the contact page to discuss or to arrange a private clinic consultation.
The information published is for educational purposes and is not designed to diagnose or treat your health condition. Consult your qualified health practitioner for more personalised professional advice of your health condition, or contact Deena Jane Kelaita direct for a private consultation.