Managing Polycystic Ovarian Syndrome (PCOS)
Polycystic ovarian syndrome (PCOS) is diagnosed when two of the following three criteria are met:
Irregular menstruation or no menstruation (oligo-anovulation / anovulation).
Elevated androgen hormone levels (hyperandrogenism), which can be measured through a blood test, or demonstrated by symptoms including hair loss on the head, excess growth of hair on the face or body, and acne.
Multiple cysts found on ovaries through ultrasound.
It is important to see your GP for referral and diagnosis.
Altered hormone levels can lead to the following common signs and symptoms:
- Irregular periods.
- Hair growth on the face and chest.
- Acne.
- Thinning hair.
- Weight gain.
- Fatigue.
- Challenges with fertility.
- Elevated cholesterol levels.
PCOS is a condition fuelled primarily by insulin resistance. This is where the cells in our body do not readily take up available glucose (energy source) from our bloodstream, which can lead to elevated blood sugar levels.
If you have been diagnosed with PCOS, the following tips may help to support you:
Reduce your intake of carbohydrate-rich foods, particularly highly processed carbohydrates such as white bread, rice, and pasta, which will further spike your blood sugar levels.
Consider the order of eating your meals. Choose to eat your non-starchy fibrous vegetables first (e.g. broccoli, cauliflower, asparagus, cabbage, carrots, cucumber, and green leafy vegetables), you are your protein and fats, and carbohydrate-rich foods last. This will help to slow down the digestion of the carbohydrates to glucose, therefore support a reduction in the spike in your blood sugar levels.
Include a source of protein with all meals and snacks. This could be eggs at breakfast, a tin of salmon or chickpeas with your lunch, and nut butter or high protein Greek yogurt with your snacks. Again, the inclusion of protein will slow down the digestion of carbohydrates to glucose, and the absorption into your bloodstream.
Regular exercise or movement can help improve insulin resistance and PCOS symptoms. Having a short, brisk 10-minute walk after meals can help with regulating blood sugar levels.
There are also a range of nutritional supplements that can support the management PCOS. Always consult with your healthcare practitioner to check that supplementation is right for you.
If you have been diagnosed with PCOS and would like additional support to help you to manage it, why not book in a 1:1 Clinical Nutrition consultation, where a thorough health history can be taken, and a personalised treatment plan can be developed for you with dietary and lifestyle modifications, and practitioner-only supplement recommendation.
The information provided in this blog is for your personal or other non-commercial, educational purposes. It should not be considered as medical or professional advice. We recommend you consult with a GP or other healthcare professional before taking or omitting to take any action based on this blog. While the author uses best endeavours to provide accurate and true content, the author makes no guarantees or promises and assumes no liability regarding the accuracy, reliability or completeness of the information presented. The information, opinions, and recommendations presented in this blog are for general information only and any reliance on the information provided in this blog is done at your own risk.