Optimal PCOS Management: Diet, Lifestyle, and Supplementation

Polycystic ovarian syndrome (PCOS) is the most common hormonal disorder affecting women of reproductive age. It is both a hormonal and metabolic disorder with various underlying factors. PCOS symptoms and severity can vary from mild to severe. Elevated androgen levels, such as testosterone, and a lack of ovulation are commonly associated with PCOS. Some common signs and symptoms include irregular or absent menstrual cycles, acne (especially on the cheek, jawline, chest, or back), hair loss, excess hair growth on the face and body, weight control difficulties, and excess body weight.

While there is no cure for PCOS, effective management can be achieved through dietary, lifestyle, and environmental modifications, along with targeted supplementation. It's important to note that PCOS is also associated with the development of diabetes and heart disease, highlighting the significance of proactive management.

PCOS Types

There are four distinct types of PCOS:

Insulin Resistant PCOS (Type One): This is the most common type of PCOS, characterized by insulin resistance leading to increased androgen production. Blood sugar levels may be normal, but insulin levels are elevated. Managing this type involves consuming adequate protein, reducing refined carbohydrates, regular exercise, and prioritizing sufficient sleep.

Post-Pill PCOS (Type Two): This type occurs when an individual stops taking hormonal birth control, leading to symptoms resembling PCOS. Androgen production increases, insulin resistance worsens, and ovulation is delayed. Fortunately, this type is often temporary, and consuming an appropriate amount of food for the body is crucial for management.

Adrenal PCOS (Type Three): Adrenal PCOS is not caused by insulin resistance but is driven by an upregulation of adrenal androgens and an abnormal stress response. Stress management is vital, and incorporating ample rest and relaxation is essential.

Inflammatory PCOS (Type Four): This type is linked to inflammation, whether internal or external, such as environmental toxins. Inflammation affects hormone receptor function, inhibits ovulation, and increases androgen production. Identifying and addressing sources of inflammation, such as food sensitivities, an inflammatory diet, gut inflammation, or environmental toxins, is key. Adopting an anti-inflammatory diet and addressing the root causes of inflammation are important strategies for managing this type.

PCOS Key Nutrients and Supplements

Supplementation and proper nutrition play a significant role in PCOS management. Nutrient recommendations vary based on the individual and their specific PCOS type. Here are some common nutrients known to support PCOS:

Magnesium

Magnesium is a mineral involved in over 300 chemical reactions in the body. It plays a crucial role in energy production, glucose metabolism, and improving insulin sensitivity in individuals with insulin-resistant PCOS. Food sources of magnesium include dark leafy greens, pumpkin seeds, almonds, Brazil nuts, dark chocolate, and whole grains. Supplementation is often recommended to achieve therapeutic dosages.

Inositol

Inositol is considered a pseudo-vitamin, produced in the body and obtained from foods like beans, peas, brown rice, and almonds. It is particularly beneficial for individuals with insulin-resistant PCOS, as it enhances insulin sensitivity. Inositol supplementation has been shown to improve ovulation, restore ovarian function, regulate menstruation, improve fertility, reduce acne, and alleviate other PCOS symptoms.

Vitamin D

Vitamin D is primarily synthesized through sun exposure, although it can also be found in certain foods. However, obtaining sufficient vitamin D from food alone is challenging. Vitamin D supplementation can be beneficial for individuals with PCOS, as it improves insulin sensitivity, supports healthy maturation of ovarian follicles, and reduces inflammation. It's worth noting that a significant portion of the Australian population is deficient in Vitamin D to some degree.

PCOS Dietary and Lifestyle Advice

When it comes to managing PCOS, lifestyle changes play a crucial role, with diet being a key component. However, determining the best eating plan is highly individualised, and this is where the expertise of a Clinical Nutritionist can make all the difference.

While the optimal PCOS diet has yet to be defined, it is important that any dietary changes made to improve hormone levels and insulin sensitivity do not involve restricting whole food groups.

One beneficial dietary strategy involves incorporating healthy, low-glycemic index (GI) foods that are naturally rich in fiber, while also spreading meals throughout the day. This approach aids in managing insulin resistance. Examples of low-GI foods include oats, beans, lentils, chickpeas, fruits like bananas, oranges, nectarines, wholegrain bread and pasta, as well as basmati or doongara rice.

Implementing small dietary changes that can be sustained in the long term can yield significant health benefits, extending beyond achieving or maintaining a healthy weight.

Exercise is another vital aspect of PCOS management. Regular physical activity not only aids in weight loss (especially targeting abdominal fat, which is associated with higher health risks) but also reduces the risk of heart disease.

Even without weight loss, exercise improves insulin resistance. Simple activities like reaching a goal of 10,000 steps per day using a pedometer can be an effective and affordable way to increase daily activity levels. Exercise also has a positive impact on mood, contributing to overall well-being.

For expert guidance tailored to your specific needs, we invite you to visit our clinic and consult with our dedicated team of PCOS Clinical Nutritionist Specialists.