Management of PCOS starts with diet and lifestyle! Personalised dietary advice from an expert Dietitian improves your overall health and reduces your risk of complications.
What is PCOS?
Polycystic ovarian syndrome (PCOS) is a common hormonal condition affecting 8 to 13 percent of females in their reproductive age in Australia. It is more common in Aboriginal and Torres Strait Islander women, where it affects around 1 in 5 women. The name polycystic ovary syndrome describes the numerous small cysts (fluid-filled sacs) that form in the ovaries. However, not all women with PCOS have cysts.
Females with PCOS produce high levels of androgens, male sex hormones that are usually present in women in small amounts. These male hormones affect the menstrual cycle and cause skin and hair changes, as well as cysts on the ovaries. It is one of the leading causes of infertility.
PCOS is diagnosed through blood tests to check your hormones, cholesterol and sugar levels in the blood and an ultrasound to look at the size of the ovaries and see if they have cysts.
What causes PCOS?
The cause of PCOS is unknown, however there are risk factors that can increase the chance of developing it, including:
Genetics and family history. It is estimated that up to a third of women with PCOS have a relative who has PCOS.
Overweight and obese. A heavier weight can increase the hormones responsible for PCOS symptoms.
Insulin resistance. About 85% of women with PCOS have insulin resistance. Insulin is a hormone secreted by the pancreas to help the body use sugar in the blood. Insulin resistance means the body cells do not respond well to insulin, so more of it is needed which triggers the ovaries to produce more male hormones. Because of the insulin resistance, people with PCOS have a 2-3 times greater risk of developing type 2 diabetes or pre-diabetes.
What are the symptoms?
PCOS can cause a wide range of symptoms and look different for everyone. PCOS symptoms include:
Excess hair growing on your face, chest, stomach or back
Acne or oily skin
Thinning of hair or baldness
Irregular periods (occurring less than 8 times per year or less than 21 days apart) or no periods
Weight gain, especially around the belly (abdomen)
Infertility
Mood changes, Anxiety, Depression, Low body image
Insulin resistance
High cholesterol levels
How is PCOS treated?
Treatment involves diet and lifestyle changes as the first approach. Medical treatment involving medications and sometimes surgery is also used.
Treatment with medication cannot cure PCOS, but it helps reduce symptoms and prevent some health problems. The therapy includes:
Oral contraceptive pill
Insulin-sensitizing medicines
Hormone therapies
Antidepressants and anti-anxiety medicines
What is the relationship between the diet and PCOS?
Eating a healthy diet and getting regular exercise can help many of the physical and emotional problems associated with PCOS. A healthy diet and more physical activity can help you maintain a healthy weight and reduce your symptoms. They can also help your body use insulin more efficiently, lower blood glucose levels, and may help you ovulate.
If someone’s weight is affecting their health, losing even a small amount of weight, can help:
regulate your periods
improve your chance of becoming pregnant
reduce your risk of diabetes and heart disease
improve your emotional and mental health
control your blood sugar levels, which can help to reduce insulin resistance.
Common health and dietary problems associated with those with PCOS?
If you have PCOS, you have a higher risk than other females of developing health problems such as:
Type 2 diabetes and gestational diabetes
High cholesterol
Heart disease
Endometrial cancer
Sleep apnoea
Sexual health problems
Dietitian Tips for someone with PCOS
There is no specific diet recommended for women with PCOS. However, lifestyle and dietary changes are the primary treatment approaches for people with PCOS.
So, what is the best way to eat?
Focus on small dietary changes that can be maintained in the long term.
Eat regular small meals including a variety of foods.
Eat plenty of fruits and vegetables and avoid processed snack foods.
Consume low GI (glycaemic index) carbohydrates. Low GI carbohydrate foods release glucose (the product of carbohydrate breakdown) slowly into your blood stream. This prevents rapid spikes in your blood sugars and therefore your insulin is more likely to keep up with the glucose load entering your body. Some examples of low-GI foods include beans, lentils and chickpeas, bananas, oranges, nectarines and many other fruits, wholegrain bread and pasta, long grain rice such as Basmati.
Choose healthy fats such as extra virgin olive oil, avocado, nuts, and seeds.
Be physically active. Australian physical activity guidelines recommend at least 150 minutes of moderate activity or 75 minutes of vigorous activity each week. Exercise is very important for someone who has PCOS. Exercise can help with weight loss (especially by reducing the fat around the abdomen) and reduce the risk of heart disease. Even without weight loss, exercise can improve insulin resistance. Exercise can also have a positive effect on your mood.
Aim for a small and gradual weight loss. Research has shown that even losing 5 to 10 percent of your body weight has positive effects on insulin levels, fertility, mental health and decreases the risk of developing type 2 diabetes and heart disease.
Follow the Mediterranean diet as much as you can. This dietary pattern compromises of:
Extra Virgin Olive Oil (EVOO)
Plenty of vegetables
Fruit
Legumes & lentils
Plenty of seafood
Wholegrains
Nuts & seeds
Moderate amounts of poultry, red meat, eggs
Moderate amounts of fermented dairy (yoghurt & cheeses)
Drink 2L of water
How can a Dietitian help?
Accredited Practicing Dietitians (APDs) are nutrition experts with tertiary qualifications. They can provide you with personalized, easy-to-follow, evidence-based advice. APDs are Australia's most trusted dietetics professionals.
At OSCAR Care Group, our expert Dietitians are available to provide personalized dietary advice to support you in managing PCOS and reduce the risk of complications. Reach out now!
What are the benefits of including a dietitian in your PCOS management team?
Dietary and lifestyle changes can immensely improve your experience with PCOS, enhancing your overall health.
Lowering the risk of Diabetes
A healthy diet plan can ensure that you receive nutrient dense food to meet your requirements while maintaining normal blood sugar levels. A Dietitian will educate you on the portion size of and quality of carbohydrates to improve insulin sensitivity while healthy weight and energy levels. Insulin resistance causes hormonal imbalances and increases the risk of developing diabetes.
Mental health
PCOS is significant associated with mental health disorders, such as depression, anxiety, depression, and eating disorders. Consulting a psychologist is undeniable recommended. However, OSCAR Care Group Dietitians can help to support you to develop a healthy relationship with food and avoid disordered eating.
Hormone balancing
While the optimal diet to manage PCOS has not been determined, personalized dietary advice from an APD can help to improve hormone levels. Excess Androgens causes acne and hair loss which can lower your body image and affects your confidence levels. Remember that hormonal imbalance is a result of insulin resistance. OSCAR Care Group Dietitians offer one on one consultations and provide tailored dietary advice to improve the diet plan focusing on insulin resistance and lowering testosterone.
Preventing weight excess
Eating a healthy diet and increasing your physical activity will help prevent weight gain associated with PCOS. OSCAR Care Group Dietitians thoroughly assess your social and medical history, your weight, your diet history, and blood tests to provide you with tailored advice.
Correcting nutritional deficiencies
OSCAR Care Group Dietitians can help you identify and address any nutrients deficiencies through personalized dietary plans and targeted supplementation. Sometimes people with PCOS experience heavier periods due to delays in the cycle which can lead to a quick decrease in iron, resulting in fatigue, lack in concentration and weakened immune system.
Improving fertility
Dietitians can provide you with guidance to improve your fertility. The Mediterranean diet known for its heart-healthy properties can also promote fertility for women with PCOS.
So, do you really need to see a Dietitian for PCOS?
Well, hopefully after reading this article you are certain that the answer is YES!