PCOS and Nutrition

Author: Sophia Zheng, Registered Dietitian

Disclaimer: The opinions expressed in this article are those of the authors and does not necessarily reflect those of Foodoc.

PCOS is short for Polycystic Ovary Syndrome. It is diagnosed when two out of the following three symptoms are present:

1. Irregular periods
2. High androgen levels (aka male hormone), which often cause acne and excess hair growth
3. Cysts or follicles in ovaries found through ultrasound

According to Dr. Prati Sharma from CReATe Fertility Centre, in people with PCOS, the high male hormones is preventing follicles from developing normally, causing irregular ovulation and therefore irregular period. This is why women with PCOS often have challenge conceiving.

It is particularly important for people with PCOS to adopt a better lifestyle through proper nutrition, exercise and stress management. This is not only to deal with current struggles like excess hair or reproduction, but also to prevent chronic illnesses like diabetes, heart disease and cancer in the long term as the population is at a much higher risk of developing these diseases.

For those that are overweight or obese, you might have heard that weight loss has a significant impact on restoring your cycles. However, weight loss is easier said than done, particularly in the context of high insulin levels that is driving up appetite as well as higher stress levels. Instead, it might be a better idea to shift your focus from number on the scale to actual foods and delete the word "diet" from your dictionary. When we improve our lifestyle and practice mindful eating, weight loss will follow.

The following are some suggestions:

Low GI, high fiber carbs

Note that it does not mean low carb. Moderate quantity of high quality carb is key. Consuming low Glycemic Index (GI) carbs does not raise blood glucose as much, therefore improving insulin response. Meanwhile, fiber keeps you full for longer. Imagine feeling hungry closer to dinner time: would any afternoon snack still be necessary? Good carbs to have include minimally processed whole grains, fruits, beans, peas and lentils.

High quality protein

Make sure there is some protein at every meal. Just like fiber, protein slows down digestion of carbs and allows your body to slowly release glucose, therefore makes you feel less hungry and more energetic throughout the day. Examples of high quality protein include seafood, egg, legume and Greek yogurt.

Healthy fat

It might be obvious to reduce consumption of fried foods, one common mistake people make is using a lot of "healthy oil" in cooking. While it is definitely a good idea to replace corn oil with avocado oil, fat is still fat and that provides tons of calories. It is a good idea to minimize oil in cooking, and consume whole foods rich in healthy fats, such as nuts and seeds, avocado and oily fish. Replacing regular eggs with omega-3 eggs is also easy and effective.

Physical activity

Physical activity lowers risks of numerous diseases, improves mental health and helps control weight. If you already exercise regularly, that is awesome and keep it up. However, if you are like most people, you probably have not been committed to it. You likely tried many times to have a workout routine but it always end up nowhere. When you are ready to start again, keep in mind that going to the gym many times a week and work out on a machine is not the only option. For many people, walking after dinner, joining a dance class, or following a workout video on Youtube at home is much easier to stick to.

Vitamin D

About a third of Canadians have insufficient vitamin D status and some found the percentage is much higher in people with PCOS. We haven't come to the conclusion about whether there is any causality between vitamin D deficiency and PCOS yet, but ensuring adequacy provides only benefits. Foods rich in vitamin D include fatty fish, cow's milk and fortified plant milk, yogurt as well as egg. If you could not commit to these foods regularly yet, it could be a good idea to start with a supplement.

Stop yo-yo dieting

When you are thinking this must be THE diet that finally helps you to shed pounds and stay lean, it probably isn't. How many times have you or your friend lost a bunch of weight while on a diet, and gained it back when you stopped dieting? Dieting does not work, and could even worsen PCOS. When it comes to weight management and lifestyle change, patience and persistence is essential. Give yourself a year or two to slowly get into new habits. There are reasons why you eat the way you do now and there is always going to be resistance when you want to change yourself, not to mention drastic change in a short period of time.

Stress management

Self care is extremely important. Chronically high stress level is not only related to weight gain, but also inflammation, both of which could lead to chronic illnesses. While taking a less stressful job does not sound realistic, having a massage, reading a book, getting a spa, having a movie night or getting psychotherapy definitely does.