PT health Life – Many women with polycystic ovary syndrome can control symptoms by changing their diet. This usually includes consuming more fiber-rich foods such as fruits, vegetables and lean proteins, while limiting refined carbohydrates and sugary foods.
Women with polycystic ovary syndrome (PCOS) often present with irregular or absent periods, often with multiple cysts in the ovaries, due to overproduction of hormones called androgens.
Between 33 and 83% of women with polycystic ovary syndrome are overweight or obese . Common symptoms include oily skin causing acne, excessive hair growth, weight gain, dark skin, headaches, mood swings, pain in the pelvic area…
When symptoms are not controlled, there may also be a higher risk of heart disease, endometrial cancer, diabetes, and hypertension. You can control your symptoms and reduce your risk of polycystic ovary syndrome and other health problems by making changes to your diet and lifestyle.
1. The importance of diet for people with polycystic ovary syndrome
Women with PCOS often have higher than normal insulin levels. Insulin is a hormone produced in the pancreas. It helps cells in the body turn sugar (glucose) into energy.
If women do not produce enough insulin, blood sugar levels can increase. This can also happen if you have insulin resistance , meaning you cannot use the insulin your body produces effectively.
If you have insulin resistance, your body may try to pump out high amounts of insulin to try to keep your blood sugar at normal levels. Insulin levels that are too high can cause the ovaries to produce more androgens , like testosterone.
Insulin resistance can also be caused by a higher body mass index. Insulin resistance can make weight loss more difficult, which is why women with PCOS often experience this problem.
A diet high in refined carbohydrates, such as starchy and sugary foods, can cause insulin resistance and therefore make weight loss more difficult to control.
Making lifestyle changes, increasing regular physical activity, maintaining a healthy body weight, following a healthy diet and avoiding tobacco use are important. People with Polycystic Ovarian Syndrome are also more likely to have obesity, systemic inflammation, metabolic syndrome, insulin resistance, or a combination of these chronic conditions. All increase the risk of diabetes, cardiovascular disease and a number of other diseases.
Emerging research has shown that taking the right dietary supplements can help improve PCOS. That’s because people with PCOS have been shown to be deficient in several important vitamins and minerals, many of which impact fertility and insulin resistance. Certain medications are also known to affect the absorption of specific nutrients.
2. Necessary nutrients
Nutritional counseling for patients with polycystic ovary syndrome has been a method of treatment for many years.
Research shows that the vast majority of women with this syndrome have an improperly balanced diet, related to deficiencies in fiber, omega-3, calcium, magnesium , zinc and vitamins (folic acid, vitamin C). , vitamin B12 and vitamin D ).
Fiber
According to a meta-review of 12 studies that provided absolute values for fiber intake, a team of scientists confirmed that, although there were no significant differences in total energy intake, women with PCOS consumed significantly lower amounts of dietary fiber than controls without PCOS.
Several studies have corroborated the association between insufficient fiber intake and metabolic disorders in PCOS. For example, research has reported a negative correlation between fiber intake and body fat accumulation, insulin resistance, fasting insulin, and glucose tolerance in PCOS women.
Vitamin D
Studies show that up to 85% of women with PCOS have low levels of vitamin D, a hormone that helps maintain normal blood sugar levels. Vitamin D deficiency may be a risk factor for PCOS, although this conclusion remains controversial.
Like many other supplements, vitamin D has been studied for PCOS for only six months or less, meaning more research is needed.
Omega-3 fatty acids
Omega-3 fatty acids such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are found in fatty fish like salmon and in supplement form. These fatty acids may improve insulin sensitivity.
Small, short-term studies have shown that omega-3 fatty acids are beneficial for PCOS but more robust clinical trials are needed to verify these effects.
The greatest evidence of benefit is for women with PCOS plus insulin resistance or high cholesterol. Omega-3 fatty acids improved these indicators but did not significantly affect testosterone levels or fasting blood sugar.
Magnesium
According to a study in Gynecology Endocrinology, magnesium is an important mineral that people with PCOS are significantly deficient in. Women with PCOS are 19 times more likely to be magnesium deficient. This is worrying because magnesium has been shown to play a role in the regulation of glucose, insulin and blood pressure.
Magnesium can also help prevent migraines and improve mood. A review of 18 studies published in the journal Nutrients, found that magnesium has beneficial effects for people with anxiety. Many symptoms of anxiety such as lethargy, nervous behavior, anger, tension, insomnia, rapid pulse or heart palpitations can be reduced by magnesium supplementation.
Zinc
Studies are showing that women with PCOS have low zinc levels. Zinc is an essential mineral for the functioning of enzymes, hormones and the immune system. Zinc deficiency can cause hormonal imbalance and make polycystic ovary syndrome worse. Adequate and proper zinc supplementation helps improve ovulation, reduce hair loss, fight inflammation, fight depression and improve thyroid activity.
3. Foods that should be included in the diet
Foods high in fiber can help fight insulin resistance by slowing digestion and reducing the effects of sugar on the blood. This may benefit people with polycystic ovary syndrome.
Some foods rich in fiber are good for people with polycystic ovary syndrome such as cruciferous vegetables (broccoli, cauliflower…), green leafy vegetables such as lettuce, green and red peppers, beans and lentils. , almonds, berries (strawberries, blueberries, raspberries…), sweet potatoes, zucchini, pumpkins.
Lean protein sources such as tofu, chicken, and fish do not provide fiber but are a very nutritious and filling dietary choice for people with PCOS.
Foods that help reduce inflammation can also be beneficial such as tomatoes, kale, spinach, almonds and walnuts, olive oil, fruits such as berries, fatty fish high in omega-3 fatty acids such as salmon and sardines.
4. Food should be limited
Refined carbohydrates cause inflammation, worsen insulin resistance and should be avoided or significantly limited for women with polycystic ovary syndrome, including highly processed foods such as: white bread, baked goods sponge, breakfast pastries, sugary desserts, anything made with white flour.
Pasta is high in carbohydrates and low in fiber. Spaghetti made with bean or lentil flour instead of wheat flour is a nutritious alternative.
Sugar is a carbohydrate and should be limited on a polycystic ovary syndrome diet. When reading food labels, be sure to look for the different names for sugar, including:
- Sucrose.
- High fructose corn syrup.
- Dextrose.
On a polycystic ovary syndrome diet, reduce consumption of beverages like soda and juice, which can be high in sugar, as well as foods that cause inflammation, like French fries, margarine, and meat. red or processed meat.
However, before eliminating certain foods from your diet, it’s best to talk to your doctor. They can recommend a suitable eating plan.
5. Consider lifestyle changes
Women should exercise or yoga, meditate along with a healthy diet to prevent and avoid symptoms related to polycystic ovary syndrome.
Some lifestyle changes may help improve polycystic ovary syndrome symptoms. These changes include exercise and daily physical activity. When combined with limiting your intake of refined carbohydrates, both of which can help reduce insulin resistance, exercising for at least 150 minutes per week is ideal.
Daily activity, low sugar intake, and a low-inflammatory diet can also lead to weight loss. People may find ovulation improves when they lose weight.
Symptoms associated with polycystic ovary syndrome can be stressful. Stress reduction techniques, which calm the mind and allow connection to the body, can help, such as yoga and meditation.
As women with polycystic ovary syndrome eat a polycystic ovary syndrome-friendly diet and make some lifestyle changes that can help improve mood and reduce some related symptoms. of PCOS.
Note, however, that on a polycystic ovary syndrome diet, there are some foods you may want to limit or avoid.
If polycystic ovary syndrome symptoms persist, talk to your doctor. They do identify the cause and recommend next steps.
