PCOS Diet

The most common symptoms of polycystic ovary syndrome

In people suffering from PCOS (polycystic ovary syndrome), there are a number of abnormalities related to the functioning of the hormonal system, which have different etiologies and differ in symptoms between individual patients. For this reason, dietary recommendations and PCOS treatment are not universal and should be adapted to the needs and physiology of a given body.

The most common symptoms of polycystic ovary syndrome are: excess body weight, obesity, constantly high levels of insulin in the blood which may result in insulin resistance, hypertension, acne, hirsutism (i.e. excessive hair growth in places typical for the male sex) and changes in the ultrasound image (USG).

In addition, female patients report increasing problems with irregular periods. Cycles are getting longer and are anovulatory. One of the reasons for this state of affairs is excess testosterone. Symptoms of PCOS may also include lack of libido, chronic fatigue, depression and sudden mood swings related to hormonal dysregulation.

The main aspects of PCOS diet therapy

PCOS mainly affects people of reproductive age, significantly affecting the hormonal balance and reducing the chance of pregnancy. When conducting a diet therapy for polycystic ovary syndrome, it is important to remember that it should include not only burning fat tissue, sensitizing tissues to insulin and restoring hormonal balance, but also nourishing the body and creating conditions for getting pregnant.

Dangers of Polycystic Ovary Syndrome

Polycystic ovary syndrome (PCOS) predisposes to metabolic disorders. Studies have shown that in PCOS – as often as in metabolic syndrome – there is visceral obesity, dyslipidemia, hypertension, glucose intolerance and type 2 diabetes. In my opinion, special attention should be paid to the action of insulin, because insulin resistance occurs in most patients.

Insulin resistance in polycystic ovary syndrome

Insulin resistance is a metabolic disorder that involves the constant presence of insulin in the blood and the simultaneous insensitivity of tissues to its effects. The decreased sensitivity to the effects of this hormone primarily affects the liver and adipose tissue, sometimes also muscles. Insulin does not fulfill its functions, and as a result of the fact that it circulates unconsciously in the bloodstream, it is one of the causes of inflammation in the body.

Chronically persistent inflammation in tissues affects the mobilization of the immune system, which may predispose to autoimmune diseases. For this reason, the symptoms of the syndrome often overlap quite strongly with the symptoms of autoimmune diseases, such as Hashimoto's, psoriasis or rheumatoid arthritis (RA).

If you want to learn more about Hashimoto's disease, we encourage you to read the article:Diet for Hashimoto's disease and hypothyroidism .

PCOS – diet

The diet for people with polycystic ovary syndrome depends on, among other things, body weight, comorbidities, lifestyle, work system (working at night always puts more strain on the body), previous eating habits, level of physical activity and possible deficiencies.

Before starting diet therapy, it is worth performing basic laboratory tests, thanks to which we can create a fully personalized diet. Individual recommendations, based on a detailed interview and consultation of test results with a doctor, should be the basis of the work of every clinical dietitian.

Basic assumptions

The diet for polycystic ovary syndrome (PCOS) should primarily have an anti-inflammatory effect and exclude products with a high glycemic index. Additionally, after analyzing the test results, the focus should be on replenishing mineral and vitamin deficiencies.

People with obesity focus primarily on their body weight, using a series of restrictive diets. Their main goal is to reduce body fat. However, they forget that some symptoms of polycystic ovary syndrome, such as hair loss, acne, skin problems and fatigue, are also the result of malnutrition due to a deficiency of certain nutrients.

In addition, patients very often report discomfort related to insufficient quality or lack of a feeling of satiety after eating. Leptin is responsible for this feeling. If you eat often and little, the concentration of this hormone remains high, which can consequently lead to a state similar in action to insulin resistance. In order to restore hormonal balance and increase the sensitivity of cells to the effects of hormones, you should eat wisely and consciously.

Healthy Diet – Polycystic Ovary Syndrome

As I mentioned above, the differences in symptoms between individual patients and the causes of polycystic ovary syndrome mean that there is no single, universal diet for everyone.

In the process of diet therapy, we focus primarily on whether the patient has any comorbidities, whether she wants to have children in the future, and what her attitude to diet is. We also adjust the recommendations to her lifestyle and expectations.

Detailed recommendations

Low glycemic load meals

In the diet of patients with constant, high insulin levels and excessive body weight, special attention should be paid to creating meals with a low glycemic load. Products with a high glycemic index and a high carbohydrate content for each meal affect the increase in blood glucose levels after eating, which also stimulates the secretion of insulin and cortisol, commonly known as the stress hormone.

Carbohydrates, such as oatmeal, rye bread or gluten-free cereals, should be combined with a source of fiber, protein or fat. Another option is to create wholesome meals rich in all of these ingredients to prevent sudden fluctuations in blood glucose levels.

Fiber

The diet should include an optimal amount of fiber. Raw vegetables, seeds, nuts, and whole grains (e.g. quinoa) contain it. When introducing fiber into the diet, for example by increasing the daily amount of fresh vegetables, it is essential to remember about proper hydration. In diets with a high fiber content, drinking too little water can lead to inflammation of the digestive system. Fiber that does not swell sufficiently will irritate the digestive mucosa, causing bloating, gas, and pain during defecation.

Fats

A PCOS diet should include an appropriately calculated daily dose of fat. Its supply should also be included in the diet for a person with PCOS. Cholesterol, demonized for years, is actually a precursor to the synthesis of sex hormones related to fertility, as well as phytosterols, bile acids and vitamin D3. This is why people with too little body fat often lose their period - the body has nothing to produce hormones from.

Excess fat tissue also generates inflammation. High cholesterol levels may indicate inflammation of the tissues where it accumulates. In the diet of a person with PCOS, saturated fats should be limited and the supply of hydrogenated vegetable fats should be eliminated.

Omega 3-6-9 fatty acids are essential for the proper functioning of the entire body, including the hormonal system, brain, nervous system, and heart. The human body cannot produce them endogenously, so you must get them through diet or supplementation.

The best source of essential fatty acids for PCOS are vegetable oils, commonly known as “healthy fats.” These include olive oil, flaxseed oil, black cumin oil, and evening primrose oil. Remember to store oils in the refrigerator, as they oxidize easily when exposed to light and oxygen. Also, include oily ocean fish, avocados, nuts, and unprocessed seeds in your diet.

Protein

Lean meat, fish, and seafood are good sources of protein in the diet for people with PCOS. They are also a source of zinc, which is important for fertility.

In the case of a vegetarian diet, it is recommended to eat legumes, of course after their prior and proper preparation. Individually determined, small modifications to the diet can make the caloric value and supply of individual macronutrients, which are of great importance in PCOS therapy, change for the better.

Learn more about vegetarian and vegan diets and how they affect your period .

Vitamins and minerals

The diet of a person with PCOS should include foods rich in zinc, iron, magnesium, calcium, B vitamins, vitamin C and vitamins A, D and E.

Additionally, in the case of problems with glucose and insulin metabolism, it is worth including inositol, barberry and milk thistle to support the liver. People on a vegetarian diet should take care of the optimal level of vitamin B12, and those planning a pregnancy - folates.

Recommended products

The group of recommended products includes:

• whole grain cereal products,
• vegetables in all forms,
• low-sugar berries,
• apple, kiwi, pineapple, papaya, mango, pomegranate,
• fats that are a source of omega 3-6-9 fatty acids (olive oil, evening primrose oil, borage oil, linseed oil, seeds and pits, avocado, freshwater and sea fish),
• lean meat and seafood,
• nuts,
• cocoa,
• bee products (pollen and propolis),
• mineral water.

Supplementation

Unfortunately, soil sterilization and feeding animals with industrial feed means that in order to provide themselves with all the necessary nutrients, including vitamins and minerals, appropriately selected supplementation is often necessary.

Supplementation is selected depending on:

• symptoms reported by the patient_a,
• body weight and level of glucose-insulin metabolism disorders,
• level of hormone synthesis disorders,
• level of nutrient deficiencies,
• the occurrence of other diseases (for example autoimmune diseases),
• possible absorption problems at the level of the stomach and small intestine,
• possible problems with digesting certain foods,
• lifestyle,
• the level of stress to which a person is exposed,
• amount of sleep during the day,
• what the patient eats every day (we take into account a sample menu),
• other environmental factors that may affect health.

What to avoid?

Simple sugars

Simple sugars should be avoided, both those from confectionery and sweet fruits (ripe bananas, dates, dried fruit, raisins). Sweetened dairy products, juices and nectars are also not recommended.

If you want to eat dried fruit or a banana for a second breakfast, add some sources of fiber to it - for example nuts and vegetable sticks.

Linseed

Although flaxseed has a beneficial effect on the digestive system, you should be careful with large amounts of it – mainly because it is a source of phytoestrogens. These substances are structurally similar to estrogens, but they block their endogenous secretion.

If you eat large amounts of flaxseed or soy, your body may lose its alertness and stop secreting estradiol, while simultaneously increasing testosterone levels, which can result in painful periods , androgenic alopecia, or weight gain. So be careful about the sources of phytoestrogens in your daily diet.

Confectionery and salty snacks

Confectionery products very often contain simple sugars and hydrogenated vegetable fats. It is their combination that makes us reach for various types of cookies and bars so eagerly. The intense taste and stimulation of the reward system receptors in the brain make it easy to become addicted to these types of products. They also affect insulin. So avoid confectionery products, especially those with a very long composition on the label.

Although salty snacks often have a shorter composition than pastry products, it does not mean that they are healthier and can be an addition to your daily diet. The vegetable fats used in them, such as rapeseed or sunflower oil, oxidize under the influence of high baking temperatures, turning into fatty acids harmful to our health. Take care of the anti-inflammatory nature of your diet.

Alcohol

Alcohol does not contain any nutrients, vitamins or minerals. Only dry red wine boasts quercetin, a strong anti-inflammatory substance that scavenges free radicals from the body.

However, drinking a lot of alcohol provides us with additional calories, burdening the liver. In a PCOS diet, avoid large amounts of it, especially in people with insulin resistance.

Physical activity and polycystic ovary syndrome

In addition to implementing an individual diet, patients should be encouraged to engage in regular, moderate physical activity, especially those who are overweight. Research suggests that weight loss is one of the factors that aids recovery.

Even a 5% reduction in body weight has a positive effect on the psychophysical condition of patients with PCOS. When losing 15% of body weight in the studied individuals, the results of hormonal tests improved and menstrual cycles began to regulate. Thanks to the reduction in testosterone levels, a return of ovulation and improvement in fertility parameters were observed.