“I have PCOS, How Should I Eat?”

Is there a special diet for women with PCOS?

courtesy photo

Yes, you need to eat a healthy balanced diet when you have Polycystic Ovarian Syndrome, (PCOS). There’s no shortcut about it.

What’s PCOS?

PCOS, an endocrine disorder is becoming more common in women of reproductive age. It is characterized by amenorrhea or menstrual irregularities, anovulation, enlarged ovaries with multiple cysts or follicles, and in extreme cases infertility.

Common symptoms of PCOS

The most common symptoms of PCOS include Excessive hair growth (hirsutism), acne, male pattern baldness, sleep apnea, and obesity. If PCOS is not well managed can result in someone developing insulin resistance, heart diseases, endometrial cancer, depression, and infertility.

HOW IS DIET RELATED TO PCOS THEN?

Nowadays, the majority of women are so deep into their daily ‘hustles’ and tend not to create time to cook their own meals or even to make the right choice of food. Studies have shown there’s an association between diet, physical activity, and PCOS.

A diet that is rich in animal proteins and saturated fats, and cooked at high and dry heat such as broiling, grilling, frying, and roasting tends to be the richest dietary sources of Advanced Glycation End-Products (AGEs) glycotoxins. AGEs contribute to the etiology of PCOS and infertility. Boiling, baking, and stewing your meals are the preferred most methods of cooking as it produces very minimal amounts of AGEs.

Women with PCOS and consuming refined carbohydrates or starchy foods with high glycemic indexes have high insulin levels (not necessarily diabetic). Too high insulin increases ovaries’ production of androgens i.e. testosterone – the male dominant hormone. Such women will end up developing insulin resistance, gaining more weight, and may require surgery.

What should I include more?

Eating a high fiber diet from varieties of fresh vegetables and fruits, whole grains and nuts, seeds, and including healthy fats and oils in your diet will improve PCOS symptoms. Some herbs have been demonstrated to have benefits when incorporated in PCOS treatment such as marjoram. Having a cup or two daily of marjoram tea or including it in your vegetable and fruit salads on regular basis will have a tremendous effect on your treatment outcome.

marjoram tea

IS THERE ANYTHING ELSE I SHOULD DO APART FROM EATING A HEALTHY BALANCED DIET?

Most women with PCOS tend to have Vitamin D insufficiency or deficiency. I recommend you check your vitamin D levels and start getting enough sunshine exposure. Supplementation with Vitamin D is also important in your treatment.

Maintain a healthy weight. If you have PCOS and you’re gaining weight, you need to talk t your dietitian and be directed on how to eat well and lose weight. Losing just 10 -15% of your current weight will have a positive impact on your treatment outcome. Start exercising as tolerated, don’t go and kill yourself in the gym.

Avoid stress. High stress levels can lead to the overproduction of cortisol that will contribute to insulin resistance. Yes, you are trying to eat the healthiest meal on earth, but are you controlling your stress levels? Such things will nullify your efforts in PCOS treatment.

Schedule an appointment with a gynecologist and a dietitian. Copying with PCOS can be frustrating, taking steps regarding your health can improve your mood as well as reduce the symptoms. You can reach me directly via phone at +254715925445 or email me @ stevenayere@gmail.com.

DO NOT SUFFER IN SILENCE!