A Dietitian's Guide to Managing Symptoms and Improving Health daily.
Abby Walker MS,RDN,CDN,CPT
If you have Polycystic Ovary Syndrome, choosing the nutrient-rich foods high in anti-inflammatory compounds, polyphenols, dietary fiber, clean lean protein along with lifestyle modifications may significantly improve insulin resistance and other PCOS symptoms.
Polycystic Ovary Syndrome (PCOS) is a complex endocrine disorder that affects many women, often presenting a challenging and frustrating experience. It's characterized by various symptoms that can differ in intensity and manifestation among women. Key features include hyperandrogenism, insulin resistance, and metabolic disorders, which can lead to a range of symptoms such as acne, hirsutism, irregular periods, and weight gain.
Hyperandrogenism, marked by elevated levels of male hormones, can contribute to the development of acne, excess hair growth, and male-pattern baldness in women. Insulin resistance, affecting a significant percentage of women with PCOS, can lead to weight gain, fatigue, increased hunger, and irregular menstrual cycles. Insulin resistance is closely linked to inflammation, which further complicates the syndrome.
Nutrition plays a crucial role in managing PCOS. An anti-inflammatory diet rich in fiber, prebiotics, probiotics, lean proteins, and healthy fats can help regulate hormones, manage insulin resistance, and reduce inflammation. These dietary choices support gut health, improve insulin sensitivity, and aid in weight management 1.
Fiber: Fiber-rich foods such as fruits, vegetables, whole grains, and legumes can help improve insulin sensitivity and support weight management, which are key considerations for women with PCOS. Fiber slows down the digestion and absorption of carbohydrates, which helps prevent blood sugar spikes and insulin resistance. Additionally, fiber can support gut health by promoting the growth of beneficial bacteria in the gut 2.
Omega-3 Fatty Acids: Omega-3 fatty acids, found in fatty fish (such as salmon, sardines, and mackerel), flaxseeds, chia seeds, and walnuts, have anti-inflammatory properties. They can help reduce inflammation in the body, which is often elevated in women with PCOS. Omega-3 fatty acids may also help regulate menstrual cycles and improve lipid profiles 3.
Magnesium: Magnesium is involved in over 300 biochemical reactions in the body, including those related to insulin sensitivity and glucose control. Research suggests that magnesium deficiency may be common in women with PCOS and that magnesium supplementation may help improve insulin sensitivity and reduce androgen levels. Reduce BMI Body Max Index and Testosterone. Magnesium-rich foods include leafy green vegetables, nuts, seeds, whole grains, and legumes 4
1 Day Sample Meal Plan
Breakfast:
5 oz Greek yogurt parfait with mixed berries (blueberries, strawberries, blackberries), topped with ¼ cup pumpkin seed
Green tea
Snack:
Apple slices (medium) with 2 Tbsp almond butter
Lunch:
Medium Quinoa salad with mixed greens, chickpeas, cucumber, bell peppers, cherry tomatoes, and Kimchi, avocado, dressed with olive oil and lemon juice or apple cider vinegar
4-6 oz Kombucha
Snack:
4 oz Carrot sticks with hummus
Dinner:
4-6 oz Grilled salmon with a side of roasted sweet potatoes and steamed broccoli
Small Mixed berry salad with walnuts and a balsamic vinaigrette dressing
Maintaining a healthy weight is particularly important for women with PCOS, as excess weight can exacerbate hormonal imbalances and insulin resistance. Even a modest weight loss of 5-10% can lead to significant improvements in hormonal levels and menstrual regularity.Regular physical activity is also crucial, as it can improve insulin sensitivity, regulate hormones, and reduce symptoms 5.
Supplements such as inositol, vitamin D, and chromium can support PCOS management, particularly in relation to insulin resistance and hormone regulation. Adequate sun exposure and consumption of vitamin D-rich foods such as fatty fish, fortified dairy products, and mushrooms can also help maintain optimal vitamin D levels.
Inositol is a type of sugar alcohol that is often used as a supplement to improve insulin sensitivity and regulate hormone levels in women with PCOS.Inositol has been shown to help reduce insulin resistance, lower testosterone levels, improve menstrual regularity, and support ovarian function. It is available in two main forms: myo-inositol and D-chiro-inositol, both of which have been studied for their benefits in PCOS management 6.
Chromium is a trace mineral that plays a role in insulin signaling and glucose metabolism. Some studies suggest that chromium supplementation may help improve insulin sensitivity and reduce insulin resistance in women with PCOS. Chromium-rich foods include broccoli, whole grains, green beans, and nuts. However, more research is needed to fully understand the effects of chromium supplementation in PCOS management 7. It's essential for women with PCOS to consult with healthcare providers, including dietitians, for personalized advice, support and care .
In conclusion, managing PCOS requires a comprehensive approach that includes a balanced diet, regular physical activity, stress management, and close monitoring by healthcare providers. By incorporating these strategies into daily life, women with PCOS can effectively manage their symptoms and improve their overall health and quality of life.
References
1. Salama AA, Amine EK, Salem HA, Abd El Fattah NK. Anti-Inflammatory Dietary Combo in Overweight and Obese Women with Polycystic Ovary Syndrome. N Am J Med Sci. 2015 Jul;7(7):310-6. doi: 10.4103/1947-2714.161246. PMID: 26258078; PMCID: PMC4525389.
2.Leung WT, Tang Z, Feng Y, Guan H, Huang Z, Zhang W. Lower Fiber Consumption in Women with Polycystic Ovary Syndrome: A Meta-Analysis of Observational Studies. Nutrients. 2022 Dec 12;14(24):5285. doi: 10.3390/nu14245285. PMID: 36558444; PMCID: PMC9785338
3.Yang K, Zeng L, Bao T, Ge J. Effectiveness of Omega-3 fatty acid for polycystic ovary syndrome: a systematic review and meta-analysis. Reprod Biol Endocrinol
2018 Mar 27;16(1):27. doi: 10.1186/s12958-018-0346-x. PMID: 29580250; PMCID: PMC5870911.
4.Shahmoradi S, Chiti H, Tavakolizadeh M, Hatami R, Motamed N, Ghaemi M. The Effect of Magnesium Supplementation on Insulin Resistance and Metabolic Profiles in Women with Polycystic Ovary Syndrome: a Randomized Clinical Trial. Biol Trace Elem Res. 2024 Mar;202(3):941-946. doi: 10.1007/s12011-023-03744-7. Epub 2023 Jul 2. Erratum in: Biol Trace Elem Res. 2023 Aug 1;: PMID: 37393389.
5.Ryan DH, Yockey SR. Weight Loss and Improvement in Comorbidity: Differences at 5%, 10%, 15%, and Over. Curr Obes Rep. 2017 Jun;6(2):187-194. doi: 10.1007/s13679-017-0262-y. PMID: 28455679; PMCID: PMC5497590.
6.Kalra B, Kalra S, Sharma JB. The inositols and polycystic ovary syndrome. Indian J Endocrinol Metab. 2016 Sep-Oct;20(5):720-724. doi: 10.4103/2230-8210.189231. PMID: 27730087; PMCID: PMC5040057.
7.Fazelian S, Rouhani MH, Bank SS, Amani R. Chromium supplementation and polycystic ovary syndrome: A systematic review and meta-analysis. J Trace Elem Med Biol. 2017 Jul;42:92-96. doi: 10.1016/j.jtemb.2017.04.008. Epub 2017 Apr 21. PMID: 28595797.
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