Polycystic Ovary Syndrome & Diet: What You Need to Know

First a few facts about Polycystic Ovary Syndrome

• It affects as many as 15-20% of women, depending on diagnostic criteria.The condition tends to run in families. Pay attention if women in your family have problems with irregular periods, acne past adolescence, excessive facial hair or diabetes.
• Forty percent of women diagnosed with PCOS are thought to have infertility problems.PCOS is caused by an imbalance of hormones—especially insulin—which leads to an overproduction of male sex hormones (or androgens). This can lead to small benign cysts on the ovaries.
• It can cause irregular, heavy or no periods, acne and excessive hair growth on the face and body (hirsutism).
• Many women with PCOS are overweight, but you can be of normal weight and still have it.
• Issues with body image and self-esteem as well as problems with depression, anxiety, eating disorders and bipolar disorder are more common in women with Polycystic Ovary Syndrome.
• If Polycystic Ovary Syndrome is left untreated, it can lead to diabetes and heart disease.

Other symptoms of Polycystic Ovary Syndrome may include:

• Unexplained fatigue
• Low blood sugar (hypoglycemia) after meals. Symptoms include light-headedness, sweating, sudden fatigue or urge to eat
• Mood swings
• Hot flashes
• Recurrent spontaneous miscarriages
• Rough or velvety dark skin in skin folds, such as the neck, armpits, thighs (also called Acanthosis Nigrigans or AN)
• Sleep disorders including sleep apnea

Treating PCOS

Treatment for PCOS includes weight loss, physical activity, a low glycemic index diet and treatment with a medication to improve insulin sensitivity (such as metformin). Because depression and low self-esteem can go hand-in-hand with it, spending time with a therapist is often helpful. If you suspect you have PCOS, speak with your health care provider about it and seek help from a registered dietitian familiar with it, who can individualize a diet that will help with weight loss and help normalize insulin levels. According to Angela Grassi MS, RD, author of The PCOS Workbook: Your Guide to Complete Physical & Emotional Health, a healthy eating plan for PCOS often includes:

• A diet with a lower intake of carbohydrates (but not a “low-carb” diet)
• Eating more lean protein and monounsaturated fats
• Eating mostly whole grains
• A minimum of 25 grams of fiber per day
• Avoiding of sweet beverages including juice, juice drinks and soda
• Daily physical activity
• Vitamin D supplementation

If you suspect you have PCOS:

Consult with your health care provider or gynecologist, who may refer you to an endocrine specialist. Also try these tips:

1. Manage Your Weight—managing insulin resistance with medication is also a common approach.
2. Eat a “Smart Carb” Diet with high fiber and low glycemic index foods at every meal. Check out a full discussion of the glycemic index in my post here.
3. Move More—try two 15 minutes walking breaks at work. Build up to an hour or more of moderate to vigorous exercise every day.
4. Lower Your Stress—too much can affect hormone and blood sugar levels and can also lead to unhealthy binges of food or alcohol.

While it’s easy to get discouraged, know that many women with PCOS do become pregnant, sometimes with medical intervention. Stay tuned for more posts on the subject!

For more information:

• PCOSnutrition.com
• Polycystic Ovary Syndrome Association: PCOSupport.org
• The PCOS Network: pcosnetwork.com
• PCOS at Northwestern University: pcos.northwestern.edu
• Project PCOS: projectPCOS.org
• The PCOS Challenge: pcoschallenge.com
• soulcysters.com