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Polycystic Ovary Syndrome (PCOS)
– one of the most common conditions that is diagnosed in women against the background of disturbances in the hormonal regulation of the reproductive cycle.
About 7% of all women of childbearing age have PCOS. And, of course, it would be very important for us to know what non-drug methods of intervention can improve the health of a woman suffering from polycystic ovary syndrome.
From this article you will learn about the best, healthiest and most effective diet for polycystic ovary syndrome.
What is PCOS (Polycystic Ovary Syndrome)?
PCOS (Polycystic Ovary Syndrome) is a condition characterized by an imbalance of male sex hormones (or androgens), which are produced in small doses in the ovaries in a woman’s body.
The term “polycystic ovaries” describes a condition in which a woman’s ovaries are composed of multiple fluid follicles called cysts. However, the formation of cysts is not always a necessary condition for making a diagnosis of PCOS.
Unfortunately, today the reasons for the formation of PCOS remain not fully understood, and treatment methods are not sufficiently effective. Scientists believe that against the background of a genetic predisposition, various disorders can lead to the formation of PCOS, including the contribution of poor nutrition.
Brief description: PCOS is a clinical syndrome associated with an imbalance of male sex hormones in a woman’s body, most likely due to genetic predisposition and caused by poor diet.
Symptoms of PCOS
Excessive production of androgens (male sex hormones) in a woman’s body is the cause of most symptoms of PCOS.
Most women suffering from PCOS experience the following symptoms of the disease:
- Irregular menstrual cycle or absence of menstruation;
- Excessive hair growth on the body or face, caused by increased levels of androgens in the body;
- Cysts of one or both ovaries;
- Uncontrolled weight gain;
- Infertility;
- Sleep apnea;
- Impaired insulin tolerance and all metabolic problems associated with this condition;
PCOS and diet
the key point in treatment is reducing insulin resistance and losing excess weight
- The most effective diet for PCOS is one that promotes weight loss and reduces the production of the hormone insulin.
- Thus, PCOS, coupled with weight gain, leads to insulin resistance (impaired susceptibility of cellular receptors to insulin). This is why PCOS significantly increases your chances of developing type 2 diabetes or other metabolic diseases.
- In addition to all this, increased levels of insulin in the blood contribute to an imbalance in the production and utilization of sex hormones.
Any diet that promotes weight loss and at the same time lowers the level of the hormone insulin in the blood can lead to the best results in the fight against PCOS.
Here are a few; suitable dietary options for PCOS:
- Diet low in carbohydrates
- A low-carbohydrate diet means that carbohydrates make up no more than 30% of food intake.
- Ketogenic diet
Compare, we typically consume 60% carbohydrates or more, which is 300g of carbohydrates per day.
By lowering our daily carbohydrate intake, we begin to eat more protein to help us stay full throughout the day, while reducing our daily caloric intake.
So, a low carb diet works great for weight loss and we don’t have to count calories.
A low-carb diet is also very helpful in treating insulin resistance and type 2 diabetes. When switching to a low-carbohydrate diet, you should consult with an endocrinologist or gynecologist-endocrinologist.
A diet that reduces appetite may be almost the most effective path to health for patients with PCOS, since their levels of the “hunger hormone” – ghrelin – are impaired.
The ketogenic diet involves eating a diet that is low in carbohydrates but high in fat (an alternative to a high protein diet).
Systematically maintaining such a diet promotes the production of ketones, which are the main suppliers of energy for the body instead of carbohydrates. This is what lowers insulin levels in the blood and promotes weight loss.
In a small study of 5 women with PCOS, the ketogenic diet was associated with 12% weight loss over 24 weeks. Scientists also observed significant changes in the level of male hormones and a decrease in insulin levels in the bodies of the tested women.
It sounds promising, but it is extremely difficult to stick to such a diet for a long time.
A brief description of the most suitable diets for PCOS:
A diet for PCOS should promote weight loss and reduce the production of insulin in the blood. A low-carb diet is the best solution, while a ketogenic diet is a more challenging alternative.
PCOS and dairy products
Here are a few more points in the diet of patients with PCOS that need to be clarified:
- Should you consume dairy products if you have polycystic ovary syndrome?
Some empirical studies have linked dairy consumption to an increased risk of PCOS, particularly low-fat dairy products.
On the contrary, high-fat dairy products help reduce the risk of infertility, which has a positive effect on patients with PCOS.
Summary: Some studies have linked consumption of low-fat dairy products to an increased risk of PCOS. However, to date, there is not enough concrete evidence of this.
- Eat more folic acid salts (folates) and folic acid
Folates (flic acid salts) and folic acid are components of vitamin B9. Vitamin B9 is effective in lowering homocysteine levels in the blood. High levels of this amino acid in the body may be a risk factor for heart disease and heart attacks.
Unfortunately, patients with PCOS often have high levels of homocysteine in the blood (hyperhomocysteinemia) and therefore have an increased risk of cardiovascular disease.
The most effective method of reducing homocysteine is to consume folate or folic acid. Folates are found in natural foods, while folic acid is a man-made substance used in dietary supplements that some people cannot metabolize well.
Foods high in folate (per 100g):
- Beans and lentils (~50% RDA)
- Raw spinach (49% RDA)
- Asparagus (37% RDA)
- Romaine Lettuce (34% RDA)
- Broccoli (27% RDA)
- Avocado (20% RDA)
- Orange/Mango (~10% RDI)
Summary: PCOS patients tend to have elevated homocysteine levels in their blood, which in turn can lead to heart disease. Eating folate is the most effective way to avoid this.
- Reduce your consumption of processed foods and sweetened foods
Without a doubt, eating unhealthy foods only harms PCOS patients. We are talking about candy, granola bars, milk chocolate, potato chips, ice cream, packaged fruit juices, sodas and similar products.
These foods are high in calories and contain excess sugar, which increases the level of the hormone insulin in the blood and disrupts other hormones.
Daily consumption of these products not only leads to excess weight gain, but is also the cornerstone of problems with ovulation and infertility.
Brief description: Prepared foods high in sugar should be eliminated from your diet, especially if you have PCOS.
A menu with a reduced carbohydrate content (30-50%) and based on the recommendations given above:
Monday
- Breakfast: Eggs and spinach.
- Lunch: Tuna salad dressed with olive oil, a handful of nuts.
- Dinner: Ground beef + lentils and normal fat Greek yogurt.
Tuesday
- Breakfast: A small portion of oatmeal.
- Lunch: What we had for dinner on Monday.
- Dinner: Chicken stir-fried with broccoli and asparagus.
Wednesday
- Breakfast: Greek yogurt with berries.
- Lunch: What we had for dinner on Tuesday.
- Dinner: Baked potatoes with cheese, cauliflower and broccoli.
Thursday
- Breakfast: Eggs and spinach.
- Lunch: What we had for dinner on Wednesday + 1 orange.
- Dinner: Salmon with broccoli and asparagus in cream sauce.
Friday
- Breakfast: porridge.
- Lunch: Tuna salad dressed with olive oil, a handful of nuts.
- Dinner: Steak with baked vegetables.
Saturday
- Breakfast: Greek yogurt with berries.
- Lunch: Chicken salad with avocado and olive oil + 1 apple.
- Dinner: You can have dinner in a cafe.
Sunday
- Breakfast: Sausages with eggs and avocado.
- Lunch: Cucumbers and carrots with cottage cheese, a handful of nuts.
- Dinner: Chicken with lentils, cashews and green salad.
Make it a habit to drink enough water and reduce the number of unnecessary snacks.
Good nutrition for PCOS is just the beginning…
As you can see, nutrition is an important component in the treatment of polycystic ovary syndrome.
Treatment also includes reducing daily stress, increasing your level of physical activity, and getting good, restful sleep.
All these factors have a huge impact on our hormones, and PCOS is precisely a hormonal problem.
Be sure to discuss any changes in your diet with your gynecologist, especially if you are taking metformin and decide to switch to a low-carb diet to stabilize the hormone insulin in the blood.
Endocrinologists at Prima Medica MC specialize in solving issues of insulin resistance, diabetes mellitus and other conditions associated with impaired carbohydrate tolerance.