How to Eat if You Have PCOS
PCOS, also known as polycystic ovary syndrome, is, unfortunately, a common condition. The good news, however, is that it can be managed with lifestyle changes such as modifying eating patterns and increasing exercise. In today’s post, I’ll discuss what PCOS is and how to manage it with some simple lifestyle changes.
What is PCOS?
PCOS is often characterized by multiple small cysts on the ovaries (though some women do not develop cysts but can still be diagnosed with PCOS). This occurs due to the ovaries producing increased amounts of androgens, which are male sex hormones that are present in women.
Some symptoms of PCOS include abnormal menstrual cycles, excess body hair, weight gain (especially around the belly), acne, and infertility.
Insulin resistance
Women with PCOS are not usually able to use insulin as well as they should, which is called insulin resistance. Insulin’s job is to regulate blood sugar levels, but when insulin resistance occurs, too much sugar ends up staying in the bloodstream, thus raising blood sugar levels. Being insulin resistant is a risk factor for diabetes.
Lifestyle changes
To reduce symptoms of PCOS, there are several modifications you can make to your lifestyle, such as:
Increase exercise to at least 150 minutes per week (this is equal to 30 minutes 5 days per week)
Get to or maintain a healthy weight
Get enough sleep
Reduce intake of certain foods (see below!)
Foods to avoid
Certain foods may be associated with inflammation, which can worsen PCOS. In order to reduce inflammation in the body, these foods should be avoided or at least limited:
Fried foods (French fries, fried chicken, donuts)
Sugary drinks
Sweets
Processed meats (sausage, salami, pepperoni, deli meats)
Processed snacks (chips, cookies, crackers)
Refined flour (white bread, cereal)
Alcohol
Foods to eat
Overall, the best foods to eat are whole foods that are minimally processed. This is really the best diet for anyone to eat, not just those with PCOS. If you have PCOS, do your best to include a wide variety of the following foods:
Whole fruits and vegetables
Whole grains
Lean proteins (chicken, turkey, eggs)
Fatty fish (salmon, tuna, trout, sardines)
Unsweetened dairy (milk, plain yogurt, cheese)
Healthy fats (olive and avocado oil, avocados, nuts, seeds, natural nut butter)
Following a Mediterranean-style diet that is lower in carbohydrates is often the best approach for PCOS management. Try working with a registered dietitian to figure out how many carbs to eat to help you manage your PCOS!
As you can see, there are ways to manage PCOS with lifestyle changes. Working to eat more whole foods and fewer processed foods while also reducing your intake of carbohydrates can help you improve your overall health.
