Polycystic ovary syndrome (PCOS) is an endocrine (hormonal) condition in women that can affect overall health, appearance, and fertility. If you have a diagnosis of PCOS, making changes to your diet may help manage symptoms.
What is PCOS?
PCOS is a condition characterized by symptoms including hormonal imbalance, menstrual irregularity, insulin resistance, and more. These symptoms vary based on genetic and environmental factors.
What role does nutrition play in PCOS?
People with PCOS often show higher all-over inflammation in the body, which is associated with an array of health conditions. Along with this, insulin resistance, or a poor ability to process glucose (carbohydrates) is common. Lastly, several nutrient deficiencies are linked with PCOS including vitamin D, calcium, magnesium, and potassium.
Therefore, the goal of the PCOS diet is to reduce inflammation, balance blood sugar levels, and provide adequate nutrients for optimal functioning of the body.
How to manage PCOS symptoms through your diet
Although there is no “perfect” diet for PCOS, these steps can be taken to help improve your nutritional status and manage symptoms:
Adequate protein intake- higher protein intake may help balance hormones, control blood sugar and hunger levels, and reduce cravings throughout the day. Focus on including at least one source of protein with each meal; foods high in protein include lean meats, eggs, dairy, beans, and soy.
Fiber- fiber helps slow digestion leading to better blood sugar balance, and improves gut health which may reduce inflammation. Foods high in fiber include fruits, veggies, whole grains, beans, nuts, and seeds.
Unsaturated fats & omega 3s- “healthy” fats called unsaturated fats (found in foods like nuts, seeds, avocados, and olives) will help slow down the rate at which food is digested, leading to lower blood sugar spikes and improved blood sugar balance. Another type of healthy fat to include in your PCOS diet, omega 3s, help to reduce inflammation and can be found in foods such as salmon, eggs, and walnuts.
Whole foods (minimally processed)- aim to consume foods as close to their original source as possible (most of the time). This will more likely provide you with adequate nutrients than a highly processed food diet.
Antioxidants- antioxidants found in berries, dark leafy veggies, and cocoa, provide a “shield” to your body against harmful molecules called free radicals. This may lead to less inflammation and improved insulin resistance.
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