PCOS, where's the focus?
PCOS is characterised by an imbalance in sex hormones and an increase in androgens, which can give rise to symptoms including including irregular periods, weight gain, and acne.
However, PCOS is thought to be more complicated, and other lifestyle factors such as being overweight, or having insulin resistance can play a huge part in the overall outcome. The research therefore shows that many diet and lifestyle factors may be helpful in the management of this condititon.
Diet and lifestyle factors - what can help?
The research shows the following approaches may be helpful in the overall management of PCOS:
- Adopting an unprocessed diet rich in fresh, wholefoods, and limiting packaged foods which are higher in refined carbs, unhelpful fats such as those high in omega-6 and additives1
- Avoiding smoking1
- Moving little and often, as movement and exercise is protective. Some higher intensity exercise, even for shorts bursts, may also be helpful for insulin sensitivity and overall body composition. A high proportion of lean tissue (muscle) is protective of our resting metabolic rate and energy expenditure.1
- Consider carbohydrate quality, quantity and the glycemic index of foods. The positive effects of complex carbs and fibre on gut bacteria has been documented, which can then have positive effects on lots of other, whole body, metabolic variables such as insulin sensitivity. An emphasis on healthy fats and protein, with every meal and snack, is key to help balance the impact of carbs on the body.1
- Sleep deprivation - this should be avoided as it can negatively affect blood sugar sensitivity1
- Nutrient deficiencies are common in those with PCOS, including, fiber, omega 3, calcium, magnesium, zinc, and vitamins (folic acid, vitamin C, vitamin B12, and vitamin D). Obtaining these essential nutrients through diet, and with the help of supplements is a useful strategy.1
- Too much salt (mostly found in processed foods), and cholesterol should also be considered. The health of the liver is a major consideration when it comes to cholesterol management.
References
1. https://pmc.ncbi.nlm.nih.gov/articles/PMC8308732/
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