Are you struggling with PCOS and trying to get your hormones in balance? Discover how nutrition can help restore hormonal balance and manage PCOS symptoms.
What is PCOS?
PCOS, or Polycystic Ovary Syndrome, is a common hormonal disorder that affects women of reproductive age. The disorder affects approximately 8%-13% of women of reproductive age and is undiagnosed in 70% of cases. There is a higher incidence of PCOS among members of some ethnic groups and these groups often suffer from more complications, particularly metabolism-related issues such as obesity, diabetes and high cholesterol.
It is characterized by imbalances in hormones such as insulin, estrogen and progesterone, leading to a range of symptoms including irregular periods, weight gain, acne, excessive hair growth and fertility issues. The biological and psychological effects of PCOS, particularly those related to obesity, body image and infertility, can lead to mental health challenges and social stigma.
If you're one of the many women living with PCOS, you know how frustrating and challenging it can be to manage these symptoms on a daily basis.
The role of nutrition & lifestyle in managing PCOS symptoms
Nutrition plays a crucial role in managing PCOS symptoms. Certain foods can worsen hormonal imbalances, while others can help restore balance and improve overall health. A balanced diet that includes a variety of nutrient-dense foods can help regulate hormone levels and improve reproductive function.
Regulating insulin levels
One of the key benefits of a balanced diet for PCOS is its ability to regulate insulin levels. Insulin resistance is a common issue in PCOS, where the body becomes less responsive to insulin, leading to higher levels of insulin in the blood. This can contribute to weight gain, difficulty losing weight and hormonal imbalances.
Promoting weight loss/management
Another significant benefit of a balanced diet for PCOS is its ability to promote weight loss. Many individuals with PCOS struggle with weight gain or find it difficult to lose weight, which can worsen PCOS symptoms and increase the risk of developing other health conditions. A balanced diet that is low in processed sugars and refined carbohydrates and high in fiber, lean proteins and healthy fats can help support weight loss.
High-fiber foods can help you feel fuller for longer, reducing the likelihood of overeating or snacking on unhealthy foods. Lean proteins can help build muscle mass, which can increase your metabolism and aid in weight loss. Healthy fats, such as avocados and nuts, can provide satiety and support hormone production.
By following a balanced diet and making healthy food choices, you can create a calorie deficit and promote weight loss. Losing even a small amount of weight can have significant health benefits for individuals with PCOS, including improved insulin sensitivity, reduced inflammation and increased fertility.
Improving fertility
For individuals with PCOS who are trying to conceive, a balanced diet can also have a positive impact on fertility. PCOS is often associated with irregular menstrual cycles and ovulation issues, which can make it difficult to get pregnant. Consuming foods rich in antioxidants, such as fruits and vegetables, can help reduce oxidative stress and support egg quality. Including foods that are high in omega-3 fatty acids, such as salmon and chia seeds, can also promote fertility.
Conclusion
In conclusion, a PCOS-friendly diet is an important tool in managing PCOS symptoms and supporting hormonal health. Our team of registered dietitians and diabetes educators at Northside Hospital Diabetes & Nutrition Education Center will work closely with you to understand your specific symptoms, goals and challenges, and create a personalized plan that addresses your individual needs. During these consultations, we will assess your unique needs, answer any questions you may have and provide valuable tips and strategies to manage stress, improve sleep quality and incorporate healthy diet and exercise into your lifestyle.
Find more nutrition support for PCOS through Northside's Diabetes & Nutrition Education Programs.
