Polycystic Ovary Syndrome (PCOS)
March 22, 2025
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Polycystic Ovary Syndrome (PCOS) is a highly variable condition, and its symptoms and severity can differ from one person to another, it’s a common endocrine disorder affecting up to 13% of women. Lifestyle interventions are first-line treatments, however attrition in women with PCOS is high. Physical capability for lifestyle changes may be impacted by altered gut hormone regulation and energy expenditure in PCOS. This may contribute to difficulties with weight management. The higher prevalence of eating disorders, disordered eating, fatigue and sleep disturbances are further barriers. Lifestyle modification is widely considered to be the cornerstone of polycystic ovary syndrome treatment. However, 45% of women with PCOS have reported that they have never been provided information about lifestyle management.
PCOS is associated with a range of symptoms, including irregular menstrual cycles, hirsutism (excess hair growth), depression, weight management challenges, hormonal imbalance, infertility, obesity, metabolic dysfunction, impaired glucose tolerance (IGT), insulin resistance (IR) and increased risk of cardiovascular disease (CVD).
Here are some lifestyle risks for developing PCOS and recommendations to avoid PCOS :
1. Obesity and Overweight:
Obesity, particularly abdominal obesity, is a major risk factor for PCOS. Excess fat tissue can lead to insulin resistance, a condition where the body's cells become less responsive to insulin, resulting in elevated blood sugar levels. Insulin resistance can further lead to hyperinsulinemia (excess levels of insulin), which stimulates the ovaries to produce more androgens (male hormones), exacerbating the hormonal imbalance seen in PCOS.
Recommendations:
- Healthy Eating: Focus on a diet rich in whole foods such as vegetables, fruits, lean proteins, whole grains, and healthy fats. Avoid processed foods, sugary drinks, and high-fat foods.
- Portion Control: Be mindful of portion sizes to avoid overeating.
- Regular Monitoring: Keep track of your weight and body measurements to stay aware of changes and adjust your lifestyle accordingly.
- Professional Guidance: Consider working with a nutritionist or dietitian to develop a personalized meal plan.
2. Diet:
Diet plays a crucial role in managing insulin levels and overall hormonal balance. Diets high in refined carbohydrates and sugars can cause rapid spikes in blood sugar and insulin levels, promoting insulin resistance. Unhealthy fats, such as trans fats and saturated fats, can also contribute to inflammation and exacerbate PCOS symptoms.
Recommendations:
- Low Glycemic Index (GI) Foods: opt for low-GI foods that cause a slower, more gradual rise in blood sugar levels. Examples include whole grains, legumes, nuts, seeds, and non-starchy vegetables.
- Balanced Macronutrients: Ensure a balance of carbohydrates, proteins, and fats in each meal. Healthy fat sources include avocados, olive oil, nuts, and fatty fish.
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