There\u2019s no specific diet for polycystic ovary syndrome, but adopting some general eating strategies may help ease symptoms of this hormonal disorder.<\/p>\n
If you\u2019re living with polycystic ovary syndrome (PCOS), you may wonder if tweaking your diet might ease some of the symptoms that come with this hormonal condition, like menstrual irregularities, weight gain, and hair loss. The answer, encouragingly, is yes: Although there\u2019s no single \u201cPCOS diet,\u201d making meaningful shifts in what you eat could help with managing the condition, along with reducing your risk of common PCOS complications like diabetes and cardiovascular disease.<\/p>\n
\u201cWhen addressing\u00a0PCOS<\/a>, one of the first courses of action that medical professionals recommend is dietary and lifestyle changes,\u201d says\u00a0Kecia Gaither, M.D.,<\/a>\u00a0an OB\/GYN and director of perinatal services and maternal fetal medicine at NYC Health + Hospitals\/Lincoln in the Bronx, NY. \u201cNot only can this help lower the risk of developing an issue like\u00a0diabetes<\/a>, it may also improve issues like menstrual regularity and weight gain.\u201d<\/p>\n Let\u2019s look at the role that your food choices can play in keeping PCOS in check, plus other lifestyle steps that can help you live better with this condition.<\/p>\n PCOS is a common hormonal disorder in women in which excess follicles (tiny fluid-filled sacs that contain immature eggs) grow on the\u00a0ovaries<\/a>\u2014the small, oval-shaped glands in the female reproductive system that produce eggs and hormones. The excess follicles cause an overabundance of reproductive hormones to be produced. In addition to abnormal hormone production, PCOS is often marked by\u00a0systemic inflammation<\/a>\u00a0throughout the body.<\/p>\n According to the\u00a0World Health Organization<\/a>\u00a0(WHO), PCOS affects between 8% and 13% of reproductive-aged women worldwide, with up to 70% of those women remaining undiagnosed. A diagnosis of PCOS is based on having at least two of the following criteria, known as the Rotterdam criteria:<\/p>\n Abnormal periods<\/p>\n<\/li>\n Evidence of elevated androgens (a.k.a. \u201cmale\u201d hormones, although they are present in both men and women)<\/p>\n<\/li>\n High number of follicles on the ovaries. (These are sometimes referred to as cysts, but this is technically a misnomer, despite the condition\u2019s name.)<\/p>\n<\/li>\n<\/ul>\n Per the\u00a0National Institutes of Health,<\/a>\u00a0symptoms of PCOS\u2014largely triggered by the excessive hormone production it causes\u2014include:<\/p>\n Acne that doesn\u2019t respond well to common treatments<\/p>\n<\/li>\n Increased hair growth on the face, chest, belly, or upper thighs<\/p>\n<\/li>\n Infertility<\/p>\n<\/li>\n Oily skin<\/p>\n<\/li>\n Patches of thickened, dark, velvety skin<\/p>\n<\/li>\n Weight gain, especially around the waist<\/p>\n<\/li>\n Menstrual irregularities like skipped periods, no periods, very heavy periods, or bleeding but no ovulation<\/p>\n<\/li>\n<\/ul>\n PCOS<\/a>\u00a0usually starts during adolescence, but symptoms may fluctuate over time, according to the WHO. It\u2019s considered a chronic condition that doesn\u2019t yet have a cure, but some symptoms can be improved through lifestyle changes, medications, and fertility treatments.<\/p>\n Weight gain, particularly in the abdomen, is a common feature of PCOS and can be problematic because carrying extra weight in this area is associated with\u00a0insulin resistance<\/a>, according to\u00a0Sheryl Ross, M.D.,<\/a>\u00a0an OB\/GYN at Providence Saint John\u2019s Health Center in Santa Monica, CA. Insulin resistance happens when your body\u2019s cells stop responding to insulin, a hormone that signals cells to take glucose (sugar) out of the blood to use for energy. As a result, blood sugar levels rise. According to\u00a0research in\u00a0Endocrine Reviews<\/i><\/a>,<\/i>\u00a0insulin resistance may affect up to 70% of people with PCOS. Insulin resistance and excess weight can both\u00a0exacerbate symptoms of PCOS<\/a>\u00a0like irregular periods, excessive hair growth, and acne, Dr. Ross notes.<\/p>\n Weight gain and insulin resistance contribute to each other in a vicious cycle and often occur as part of a cluster of risk factors known as\u00a0metabolic syndrome<\/a>, which increases the likelihood of\u00a0heart disease<\/a>, diabetes, and other health problems. According to the\u00a0National Heart, Lung, and Blood Institute<\/a>, metabolic syndrome is diagnosed if you have three or more of the following issues:<\/p>\n A large waist circumference (more than 35 inches in women or 40 inches in men)<\/p>\n<\/li>\n Low HDL, or \u201cgood,\u201d cholesterol (less than 40 mg\/dL in men or 50 mg\/dL in women, or you are on medication for low HDL)<\/p>\n<\/li>\n High triglycerides (150 mg\/dL or higher, or you are on medication for high triglycerides)<\/p>\n<\/li>\n High fasting blood glucose (100 mg\/dL or higher, or you are on medication to lower blood sugar)<\/p>\n<\/li>\n High blood pressure (130\/85 mm Hg or more, or you are on medication for high blood pressure)<\/p>\n<\/li>\n<\/ul>\n Research shows<\/a>\u00a0that one-third of women with PCOS have metabolic syndrome. This helps explain why women with PCOS are more prone to a number of serious medical conditions that are tied to excess body weight, insulin resistance, and\/or metabolic syndrome, Dr. Ross notes, including:<\/p>\n Anxiety<\/p>\n<\/li>\n Depression<\/p>\n<\/li>\n Endometrial cancer<\/p>\n<\/li>\n Heart attacks<\/p>\n<\/li>\n High blood pressure<\/p>\n<\/li>\n High cholesterol<\/p>\n<\/li>\n Sleep apnea<\/p>\n<\/li>\n Type 2 diabetes<\/a><\/p>\n<\/li>\n<\/ul>\n <\/p>\n <\/p>\n While diet can\u2019t make PCOS go away, eating healthfully can help reduce symptoms and decrease your risk of complications like heart disease and diabetes, according to\u00a0Mass General Brigham Hospital<\/a>.<\/p>\n \u201cA balanced diet can help regulate insulin levels, control weight, and improve menstrual regularity,\u201d says Dr. Ross. \u201cA nutrient-rich diet can also reduce inflammation and support overall hormonal balance.\u201d<\/p>\n She adds that specific dietary approaches, including the\u00a0Mediterranean diet<\/a>\u00a0and\u00a0low-glycemic-index diets<\/a>, have been shown in research to be particularly beneficial for\u00a0individuals with PCOS<\/a>.<\/p>\n Both of those eating patterns can help maintain a steady blood sugar level and also curb\u00a0inflammation<\/a>. Key features of both eating plans include:<\/p>\n Emphasizing fiber-rich fruits, vegetables, and whole grains can not only help regulate blood sugar levels but also improve digestive health, says\u00a0Jennifer Pfleghaar, D.O.,<\/a>\u00a0an osteopathic physician specializing in emergency medicine and integrative medicine in Perrysburg, OH.<\/p>\n \u201cAnother advantage to high-fiber foods is that they promote feelings of fullness, which can aid in weight management,\u201d Dr. Pfleghaar says. High-fiber foods, particularly fruits and vegetables, also tend to be rich in disease-fighting antioxidants.<\/p>\n Since PCOS involves increased inflammation in the body, focusing on healthy fats that have anti-inflammatory properties can be helpful for managing PCOS symptoms, says Dr. Pfleghaar. Beneficial fats include omega-3 fatty acids, found in fatty fish and flaxseeds, as well as the unsaturated fats in olive oil, avocados, nuts, and other seeds. The\u00a0Mediterranean diet<\/a>, with its abundant olive oil and seafood, is high in healthful fats as well as low in the\u00a0unhealthy (saturated) fats<\/a>\u00a0that are linked to numerous diseases.<\/p>\n Both the Mediterranean diet and the low-glycemic-index approach emphasize lean protein such as fish, beans, chicken and turkey breast, eggs, tofu, and lean cuts of beef. \u201cProtein sources like these have a minimal impact on blood sugar levels, making them ideal for managing insulin resistance,\u201d says Dr. Pfleghaar. They\u2019re also satiating, since they take longer to digest than simple carbohydrates.<\/p>\n Dietary changes don\u2019t just include what to add into your everyday mix; it\u2019s also important to limit or avoid certain foods and beverages. Dr. Ross notes that cutting down on alcohol and sugar can be helpful, since both of those can raise inflammation levels.<\/p>\n Also, limiting your intake of\u00a0sodium<\/a>\u00a0and\u00a0partially hydrogenated oils<\/a>\u00a0(found in some ultra-processed foods such as ready-to-eat meals and snacks) can help lower the heart risks associated with PCOS, she adds.<\/p>\n <\/p>\n <\/p>\n As with diet, other shifts in your daily lifestyle may help regulate insulin and lower inflammation. Our experts say these changes can be helpful for PCOS management:<\/p>\n \u201cRegular exercise can reduce the risk of every major chronic disease including\u00a0high blood pressure<\/a>,\u00a0high cholesterol<\/a>, diabetes,\u00a0stroke<\/a>,\u00a0obesity<\/a>, and certain cancers,\u201d says Dr. Ross. The U.S. government\u2019s\u00a0physical activity guidelines<\/a>\u00a0recommend at least 150 minutes of moderate intensity exercise per week\u2014such as 30 minutes per day, five days a week\u2014as well as two sessions of muscle-strengthening activity weekly.<\/p>\n Regular physical activity helps increase lean muscle mass, improves insulin sensitivity, supports weight management, strengthens the immune system, and improves mental and emotional well-being, she adds.<\/p>\n Getting enough sleep is critical for physical and mental health for everyone, and it\u2019s particularly important when you have PCOS since\u00a0research has linked<\/a>\u00a0shorter sleep duration to greater insulin resistance.<\/p>\n \u201cIt\u2019s recommended to get seven to eight hours per night of quality sleep,\u201d says Dr. Ross. \u201cGetting adequate sleep supports physical health, mental and emotional focus, hormonal balance, and overall wellness.\u201d<\/p>\n Chronic stress can exacerbate PCOS symptoms by increasing\u00a0cortisol<\/a>\u00a0levels, which may contribute to weight gain and insulin resistance, says Dr. Pfleghaar. Cortisol is the hormone associated with the \u201cfight or flight\u201d response, and although we all need a certain amount of this hormone to clear our to-do lists every day, having chronically elevated\u00a0cortisol<\/a>\u00a0has been linked with numerous health issues,\u00a0including lower immune response<\/a>. That underscores the importance of incorporating\u00a0de-stress strategies<\/a>\u00a0into your daily life like mindfulness, deep breathing exercises, meditation, or simply taking more work breaks.<\/p>\n Although dietary changes aren\u2019t a cure for PCOS, they can be helpful in a number of ways when you have the condition, says Dr. Ross. Adjusting your diet could lead to reducing excess weight and better controlling your insulin response as a result, and focusing on foods rich in antioxidants may lower inflammation levels, which could lead to symptom relief. If you have PCOS and you\u2019re not sure where to start with diet and lifestyle shifts, talk with your doctor and perhaps get a referral to a clinical dietitian who can help you put together a meal plan and advise you on which foods to avoid.<\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" There\u2019s no specific diet for polycystic ovary syndrome, but adopting some general eating strategies may help ease symptoms of this hormonal disorder. If you\u2019re living with polycystic ovary syndrome (PCOS), you may wonder if tweaking your diet might ease some of the symptoms that come with this hormonal condition, like menstrual irregularities, weight gain, and […]<\/p>\n","protected":false},"author":1,"featured_media":837,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[9],"tags":[],"class_list":["post-803","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-articles"],"acf":[],"_links":{"self":[{"href":"https:\/\/portfolio.zenkoders.com\/ai-powered\/wp-json\/wp\/v2\/posts\/803","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/portfolio.zenkoders.com\/ai-powered\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/portfolio.zenkoders.com\/ai-powered\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/portfolio.zenkoders.com\/ai-powered\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/portfolio.zenkoders.com\/ai-powered\/wp-json\/wp\/v2\/comments?post=803"}],"version-history":[{"count":3,"href":"https:\/\/portfolio.zenkoders.com\/ai-powered\/wp-json\/wp\/v2\/posts\/803\/revisions"}],"predecessor-version":[{"id":806,"href":"https:\/\/portfolio.zenkoders.com\/ai-powered\/wp-json\/wp\/v2\/posts\/803\/revisions\/806"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/portfolio.zenkoders.com\/ai-powered\/wp-json\/wp\/v2\/media\/837"}],"wp:attachment":[{"href":"https:\/\/portfolio.zenkoders.com\/ai-powered\/wp-json\/wp\/v2\/media?parent=803"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/portfolio.zenkoders.com\/ai-powered\/wp-json\/wp\/v2\/categories?post=803"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/portfolio.zenkoders.com\/ai-powered\/wp-json\/wp\/v2\/tags?post=803"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}What Is PCOS?<\/h2>\n<\/div>\n
\n
\n
How Weight Affects PCOS<\/h2>\n<\/div>\n
\n
\n
The Role of Diet in PCOS<\/h2>\n<\/div>\n
High Fiber Foods<\/h3>\n
Healthy Fats<\/h3>\n
Lean Protein<\/h3>\n
What to Avoid<\/h3>\n
Lifestyle Changes for Managing PCOS<\/h2>\n<\/div>\n
Physical Activity<\/h3>\n
Sleep<\/h3>\n
Stress Management<\/h3>\n
Takeaways<\/h2>\n<\/div>\n