The Mediterranean diet is recognized for its ability to help you maintain heart health and reduce heart disease risk, notes MayoClinic.com. This diet also reduces your chances of health problems associated with polycystic ovary syndrome. According to WomensHealth.gov, women with PCOS are at greater risk for developing high blood pressure, high cholesterol and metabolic syndrome due to lifestyle contributors such as poor dietary habits. Following your physician's treatment plan and incorporating a Mediterranean-style diet may help you manage PCOS symptoms.
PCOS, Pregnancy and Health
Women with PCOS produce higher levels of the androgen hormones, causing irregular menstrual cycles and problems with ovulation. Excessive insulin, a naturally produced hormone that aids in converting glucose to energy, is implicated in causing the rise of androgen hormones. The American Pregnancy Association notes that women with PCOS also experience ovarian cysts, pelvic pain and excessive hair growth. In addition, PCOS causes problems in getting pregnant, as well as complications if pregnancy is achieved. Women with PCOS have a higher incidence of miscarriage, gestational diabetes and premature or high-risk delivery. PCOS also increases your risk of diabetes, heart attack and conditions related to cardiovascular complications, like hypertension and arterial plaque buildup. Following a heart-healthy diet plan, like the Mediterranean diet, is important for lowering your risk of health complications related to PCOS.
Mediterranean Diet Benefits
The Mediterranean diet emphasizes heart health by replacing high-saturated-fat foods with healthier foods containing unsaturated fats. Consuming more daily servings of fresh plant-based foods and using herbs, spices and olive oil instead of butter are significant components of this diet plan. Exercise and drinking red wine are also suggested with the Mediterranean diet; however, MayoClinic.com notes that individuals with an existing alcohol use problem are not advised to drink any alcoholic beverages. Women with PCOS benefit from changing unhealthy diet habits and instead eating fresh produce; increasing intake of fibrous foods like broccoli, whole grains or bran; and avoiding foods with added sugar, all of which are emphasized in the Mediterranean diet.
Mediterranean Food Groups
The bulk of your Mediterranean diet comprises plant-based foods, including produce, grains, beans and nuts, as well as seeds, spices and olive oil. Eat plant-based foods daily with every meal or snack. Fish like mackerel, salmon or tuna is suggested at least twice a week as a fat and healthy protein source. Limit or avoid red meats. Incorporate poultry, eggs and dairy into your diet at least once a day. A healthy balance of unsaturated fats, complex carbohydrates and protein helps your body to absorb nutrients, sustain energy and maintain adequate insulin levels for decreasing menstrual disturbance caused by PCOS.
Meal Ideas
Consume three small meals and two or three small snacks a day. A breakfast containing one boiled or scrambled egg, strawberries or apples and one slice of whole wheat toast give you protein, fruit and complex carbohydrates. Between meals, snack on 1 cup of carrots or celery, grapes or a small handful of walnuts. Create lunches and dinners that include a small salad, brown rice or wheat pasta and 3 oz. of chicken or baked salmon. Drink plenty of water throughout the day, as well as one glass of low-fat milk or whole fruit juice. Use garlic and spices instead of salt to flavor foods or add olive oil to your breads and salad instead of store-bought dressing.
References
- MayoClinic.com: Mediterranean Diet
- Center for Young Women's Health: PCOS Sample Menus
- American Pregnancy Association: Polycystic Ovarian Syndrome
- "European Journal of Endocrinology"; Metabolic Syndrome in Polycystic Ovary Syndrome: Lower Prevalence in Southern Italy Than in the USA and the Influence of Criteria for the Diagnosis of PCOS; E. Carmina et al.; 2006
- WomensHealth.gov: Polycystic Ovary Syndrome
- American Heart Association: Metabolic Syndrome
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