September is Polycystic Ovary Syndrome (PCOS) awareness month. A disorder affecting up to 10% of women, Dietitian Rebekah Boardman takes a look at common symptoms and how diet and lifestyle can play a role in managing it.
What Is PCOS?
Polycystic ovary syndrome (PCOS) is the most common hormonal disorder affecting how a woman’s ovaries function. Common features include:
Irregular periods
High amounts of androgens (a group of hormones) in the body
Enlarged ovaries, filled with fluid sacs that surround the eggs
What Are The Symptoms Of PCOS?
Different symptoms may be experienced, ranging from mild to severe, because of how this condition presents itself. They can include excessive hair growth, weight gain, acne, irregular periods, and fertility difficulties. Another common issue can be insulin resistance, and PCOS can increase your risk of developing Type 2 Diabetes. There can also be mood changes, high blood pressure, and high cholesterol. Unfortunately the causes of PCOS are unknown.
Dietary and lifestyle changes may be required if you have been diagnosed with PCOS as they can help with symptom management.
Managing PCOS Through Diet
A healthy eating diet is recommended for women with PCOS.
Choose low Glycaemic Index (GI) carbohydrates. Slow-release carbohydrates are often recommended for women who have PCOS as when you eat low GI foods, blood sugar levels rise slowly in the body. Low GI carbohydrates include porridge oats, granary bread and sweet potato
Vary protein sources in the diet, such as lean meat and fish & plant-based protein sources such as lentils, beans and chickpeas
Include sources of healthy fats, such as nuts, avocado, and olive oil, in moderation.
It’s important to reduce the amount of added sugar in the diet. Choose snacks such as low-fat hummus and carrot sticks, fruit or unsalted nuts
Increase fruit and vegetable consumption
Include a source of oily fish (salmon or mackerel) and white fish (cod or hake) in your diet each week. Choose varieties that are not breaded or fried
Eat regularly throughout the day, ensuring that you are eating a breakfast, lunch and dinner and nutritious snacks
NB: It is not recommended to follow a gluten free and dairy free diet if you have been diagnosed with PCOS.
Do I Need To Lose Weight?
If you are overweight and have PCOS, there are benefits of losing 5-10% of your body weight. This may be achieved by making changes to your dietary intake, such as:
Increasing fruit and vegetable consumption
Being mindful of carbohydrate portion sizes and reducing these if required
Opting for wholegrain/wholemeal varieties of carbohydrates
Reducing foods that contain high amounts of sugar and salt
Reducing the consumption of processed foods and alcohol
Exercise
Exercise is important if you are trying to lose weight. Exercise also helps keep blood sugar levels within normal ranges and it will also be important for the management of stress levels. The long-term aim is 150 minutes of moderate exercise and 2 strength sessions per week. This could be built up over several weeks or months if required. Read more here on getting started with exercise.
Stress management
Stress management for women with PCOS is vital. If you have high levels of stress you may benefit from speaking to a professional about this. Sleep is also important for the management of stress levels and for your overall health.
In summary, PCOS affects many women’s physical and mental health. Dietary and lifestyle factors such as exercise and stress management can play an important role in the management of symptoms that are experienced by women that have been diagnosed with PCOS.
References
Golub, S., Cantor, A. and Smith, K., 2020. Polycystic Ovarian Syndrome (PCOS). Adolescent Nutrition, pp.631-662.
nhs.uk. 2021. Polycystic ovary syndrome. [online] Available at: <https: data-preserve-html-node="true"//www.nhs.uk/conditions/polycystic-ovary-syndrome-pcos/> [Accessed 2 September 2021].