Things you can do today to help manage your PCOS
Polycystic Ovarian Syndrome (PCOS) is a complex endocrine condition that affects between 5-20% of reproductive aged women. Women with PCOS have an imbalance in their reproductive hormones and metabolism which causes problems with ovulation and blood sugar control. There are other farther-reaching effects such as changes in appearance or infertility.
The exact cause of PCOS has been linked to many factors which include genetics, chronic inflammation and gut dysbiosis. Most women who have PCOS also have a higher degree of insulin resistance compared to their peers. Insulin resistance can make them more susceptible to prediabetes or diabetes, make weight loss more difficult and contribute to gut microbiota imbalances. Insulin dysregulation can also shut down ovulation and increase masculine hormones called androgens, i.e. testosterone. As a result, women with PCOS often have very long cycles (i.e. longer than 35 days), irregular cycles and may notice increased facial hair, hair loss and/or acne.
Since PCOS affects many body systems and stages of life, it is important to be properly diagnosed and treated by a licensed healthcare provider. In addition, there are several things you can do now to start yourself on a good path to managing your PCOS.
Eat a whole foods diet and ditch the processed foods. Emphasize soluble fiber, increase omega 3 fatty acids which can improve insulin sensitivity (i.e. cold water fish, flax, chia, nuts, seeds), increase non-starchy vegetables, protein with every meal (around 20-30% of total calories), include resistant starches (i.e. cooked and cooled potatoes, sweet potatoes and rice, green bananas (I like them boiled and eaten with a protein or curry) and plantains.
Exercise moderately and regularly. Research has shown that for women with PCOS moderate intensity exercise has the greatest benefit. It can help with weight loss, improve insulin sensitivity and decrease inflammation and stress. Aim to keep your heart rate between 70-85% of your max heartrate for 30-45 minutes and to include both strength and cardiovascular workouts 4-5 times per week.
Take it slow. Many women with PCOS also have higher levels of adrenal dysregulation. This leads to difficulty handling stress, which can increase blood glucose and insulin resistance, so it is important to take time for appropriate self-care. You can consider adding meditation and/or yoga to your routine, which have been shown in research to improve symptom management in PCOS.
**Medical Disclaimer** Please note that the information provided in this blog post is for educational and informational purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this blog post.