Polycystic ovary syndrome, or PCOS, is a health problem that can affect a woman's hormones, blood vessels, heart, menstrual cycle, ability to have children and appearance. Women with PCOS typically have small cysts in their ovaries and high levels of androgens, which are often referred to as male hormones, and an excess can lead to acne, excessive hair growth, weight gain, and ovulation problems. Eating a healthy, whole foods diet, may help manage and reduce PCOS-related symptoms.
Eat an Insulin Friendly Diet
According to womenshealth.gov, researchers believe that too much insulin may be linked to PCOS. Insulin is a hormone responsible for changing sugar, starch and other foods into energy for the body to use or store. It also controls blood sugar levels in the body and in excess, it appears to increase the production of androgen hormones. Diet plays a big role in managing insulin levels and you can reduce your insulin naturally by limiting your consumption of processed and refined foods. Also eliminate the consumption of all simple sugars including honey, molasses, maple syrup, cane sugar, brown sugar, white sugar and high fructose corn syrup, as well as foods with these sugars added to them. Obgyn.net recommends also combining carbohydrate-rich foods with either a healthy fat or protein food because this will reduce insulin and blood sugar surges.
Foods to Emphasize and Limit
The Canadian School of Natural Nutrition recommends eating a whole foods diet high in vegetables and whole grains, low in fat and moderate in protein. Limit your consumption of animal products because they contain a substance called arachidonic acid, which promotes inflammation and may aggravate PCOS symptoms. Emphasize vegetable protein sources and cold water fish such as salmon, trout, mackerel, tuna and sardines. Aim to consume 2 to 3 serving a week of these fish because they are high in essential fatty acids, which aid in regulating hormones.
Increase Your Fiber Intake
Fiber is especially important as it promotes regular elimination and reduces toxins in your body. More importantly perhaps, it binds to excess hormones and helps eliminate them. Foods, such as bran cereal, whole grain breads without additives and brown rice, are great sources of fiber. CSNN suggests aiming for a total intake of 30 to 50 g of fiber daily and taking a fiber supplement to help you obtain that intake. All fiber supplements contain different nutrients and produce slightly different mechanisms of action in the digestive system. As such, consider combining flaxseed, oat bran, pectin, psyllium and guar gum to obtain 5 g of fiber. You can take this combination three times daily.
Lose Weight if Necessary
Obgyn.net says that 50 to 60 percent of women with PCOS are obese. If you are overweight, losing just 5 percent of your body weight can lead to a decrease in insulin and an improvement in skin tone and menstrual regularity. To lose one pound a week, subtract 500 calories from your current daily caloric intake. Finally, drink at least 8 cups of purified water daily, to help to manage your appetite and cleanse your body.
References
- Womenshealth.gov: Polycystic Ovary Syndrome (PCOS)
- "Pathology and Nutrition"; The Canadian School of Natural Nutrition; 2008
- Obgyn.net: PCOS & Diet
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