PCOS Nutrition

PCOS Nutrition Tips

Polycystic Ovarian Syndrome

Polycystic Ovary Syndrome (PCOS) is a hormonal disorder that affects many women of reproductive age.

Prevalence:

• Global prevalence: PCOS affects between 8% to 13% of women of reproductive age, depending on the diagnostic criteria used .
• Canada prevalence: Approximately 6% to 10% of Canadian women have PCOS .
• U.S. prevalence: Around 6% to 12% of U.S. women are affected, making it a leading cause of infertility in both countries .

Age of Onset:

• PCOS commonly begins in women of reproductive age, often emerging in adolescence or early adulthood, though symptoms may start around the first menstrual period.

Risk Factors:

• Obesity: Between 40% to 80% of women with PCOS are overweight or obese, which worsens symptoms .
• Insulin resistance: 50% to 70% of women with PCOS experience insulin resistance, increasing their risk for type 2 diabetes .
• Family history: A family history of PCOS or diabetes significantly raises the risk.

Long-Term Health Risks:

• Infertility: PCOS is the cause of infertility in up to 70% to 80% of women struggling to conceive .
• Type 2 diabetes: Up to 50% of women with PCOS will develop type 2 diabetes or prediabetes by the age of 40 .
• Cardiovascular disease: Due to risk factors like insulin resistance and high cholesterol, women with PCOS are more likely to develop heart disease.
• Mental health: Around 50% of women with PCOS experience depression, anxiety, or other mood disorders .

Treatment and Management:

PCOS management generally involves a combination of lifestyle changes, including diet and exercise, and medications like metformin or hormonal therapies. A timely diagnosis and ongoing management are crucial for reducing the long-term health risks associated with PCOS .

Nutrition plays a crucial role in managing its symptoms and improving overall health. Here’s an overview of key aspects of PCOS, along with tips and recommendations:

1. Who Is at Risk?

PCOS is influenced by various factors, including:

• Genetics: Family history of PCOS or diabetes may increase the risk.
• Obesity: Although women with PCOS can be of any weight, being overweight or obese raises the risk.
• Insulin Resistance: Many women with PCOS have insulin resistance, which can lead to high insulin levels, contributing to weight gain and other symptoms.

2. Signs and Symptoms

• Irregular periods or no periods at all
• Excessive hair growth (hirsutism), especially on the face, chest, or back
• Acne and oily skin
• Thinning hair on the scalp
• Weight gain, especially around the abdomen
• Darkened skin patches (acanthosis nigricans)
• Difficulty conceiving (infertility)

3. Testing for PCOS

Diagnosis typically involves:

• Physical exam: Checking for signs like excessive hair growth and acne.
• Blood tests: To measure hormone levels and rule out other conditions.
• Ultrasound: To look for cysts on the ovaries.

4. Medications for PCOS

• Metformin: Often prescribed to improve insulin sensitivity.
• Hormonal birth control: To regulate periods and reduce androgen levels.
• Anti-androgen medications: To reduce hair growth and acne.
• Fertility treatments: If conceiving is a challenge.

5. Supplements for PCOS

• Inositol: Aids in insulin sensitivity and may help regulate ovulation.
• Omega-3 fatty acids: Reduces inflammation and may improve insulin sensitivity.
• Vitamin D: Many women with PCOS have a deficiency; supplementation may improve symptoms.
• Magnesium: May help with insulin resistance and stress management.
• Zinc: Supports hormonal balance and can help with acne.

6. Nutrition Tips for PCOS

• Focus on Low-Glycemic Index (GI) Foods: Helps manage blood sugar and insulin levels. Include whole grains, vegetables, fruits, and legumes.
• High Fiber Intake: Fiber helps slow digestion, reduces insulin spikes, and supports gut health.
• Include Lean Protein: Helps with satiety and stabilizes blood sugar. Good sources include fish, chicken, tofu, and legumes.
• Healthy Fats: Omega-3s from fatty fish, flaxseeds, and chia seeds help reduce inflammation.
• Balance Meals: Pair complex carbs with protein and healthy fats to maintain steady blood sugar levels.

7. What to Avoid

• Refined Carbohydrates: Sugary snacks, white bread, and pastries can spike insulin levels.
• Sugary Drinks: Opt for water, herbal teas, or unsweetened beverages instead of soda and fruit juices.
• Trans Fats: Found in fried and processed foods, they may exacerbate inflammation and insulin resistance.
• Excess Dairy and Red Meat: Some studies suggest these may increase androgen levels, though this varies by individual.

8. Lifestyle Modifications

• Exercise Regularly: Both cardio and strength training can improve insulin sensitivity and help with weight management.
• Stress Management: High cortisol levels from stress can exacerbate symptoms. Techniques like yoga, meditation, and deep breathing can help.
• Sleep: Prioritize 7-9 hours of quality sleep each night to support hormonal balance.

9. Check with Your Dietitian

Since PCOS is highly individual, working with a dietitian to create a customized meal plan is beneficial. They can help tailor your macronutrient intake and create a plan that aligns with your specific needs, lifestyle and goals.

A diet that supports insulin sensitivity, weight management, and hormone balance is key for managing PCOS. Regular check-ins with Karie will ensure that you're on the right track.