Using Food as Medicine to Manage Polycystic Ovary Syndrome
Polycystic Ovary Syndrome (PCOS) is a common hormonal imbalance affecting 1 in 10 women of childbearing age. It disrupts ovulation and can cause irregular periods, infertility, and the development of cysts in the ovaries.
While PCOS has no single cure, there is one thing you can do to manage its symptoms, and that’s using food as medicine. This means adopting an anti-inflammatory, whole-food diet rich in specific nutrients to promote hormonal balance and overall well-being.
But first, let’s understand what exactly PCOS is and what the symptoms may present as.
Understanding Hormones and PCOS
Here are some of the hormones at play:
- Androgens, often referred to as male hormones, are normal in women, too, but can be elevated in PCOS, leading to unwanted hair growth and difficulty getting pregnant.
- Insulin, responsible for regulating blood sugar, may not do its job well in women suffering from PCOS, leading to insulin resistance.
- Progesterone, crucial for regulating the menstrual cycle, might also be deficient, causing irregular or missed periods.
Though the exact cause of PCOS is yet to be determined, it’s thought that genetics may play a role. The good news is that your lifestyle can have a significant impact on the condition and how the symptoms are managed.
But before we do this, lab tests must be done to help determine an individual’s specific hormonal imbalances. Based on this information, a personalized treatment plan can be developed.
Symptoms of PCOS
Wondering if you may be suffering from PCOS? Here are the common symptoms to look out for:
- Irregular periods. This can manifest as infrequent periods (less than eight per year), prolonged periods (lasting longer than seven days), or unpredictable periods with no clear pattern.
- Excess Androgens. This can lead to unwanted hair growth on the face, chest, abdomen, or back. You might also experience male-pattern baldness or thinning hair on the scalp.
- Androgen excess can contribute to acne breakouts on the face, chest, and upper back.
- Ovulatory dysfunction. PCOS can disrupt ovulation, making it difficult to get pregnant.
- Multiple cysts on both ovaries. While not all women with PCOS have cysts on their ovaries, small fluid-filled sacs may be present on ultrasound scans.
- Weight gain that you just can’t seem to shake. Insulin resistance, common in PCOS, can lead to weight gain and difficulty losing weight despite efforts.
- Skin tags and dark patches on your body appearing on your body. These may be caused by Acanthosis Nigricans, characterized by dark, velvety patches of skin. These may appear on the neck, armpits, groin, or under breasts in some women with PCOS.
Fighting PCOS with Food as Medicine
If you want to fight PCOS with food, here are some points to keep in mind.
Fiber is Your Friend
Fiber plays a vital role in managing PCOS. High-fiber foods like organic fruits (berries, stone fruits) and vegetables (cruciferous veggies, leafy greens), legumes (lentils and beans), and whole grains (quinoa, brown rice) help combat insulin resistance by slowing down digestion and regulating blood sugar levels.
Embrace Gluten-Free Whole Grains
Aim for at least half a cup of gluten-free whole grains daily. Options like quinoa, buckwheat, split peas, and oats promote blood sugar balance, support hormonal regulation, and keep PCOS symptoms at bay.
Prioritize Lean Protein
Include high-quality protein sources in your diet every day. Opt for organic, wild-caught, or pasture-raised chicken, fish, and eggs. Protein helps with satiety, promotes cell growth, and supports hormone production.
Healthy Fats are Essential
Don’t shy away from healthy fats. Sources like avocado, nuts and seeds, wild-caught fish, grass-fed butter, ghee, coconut oil, and olive oil are packed with nutrients and heart-healthy omega-3s.
These fats reduce inflammation, improve hormone function, regulate blood sugar levels, and can potentially make your menstrual cycle more regular.
Spice Up Your Life with Anti-Inflammatory Spices
Inflammation is linked to hormonal imbalances in PCOS. Including anti-inflammatory spices like cinnamon (known to stabilize blood sugar and support ovulation) and turmeric (a powerful detoxifier) in your meals can significantly reduce its associated symptoms.
Apple Cider Vinegar
Consider taking a shot of apple cider vinegar diluted in water in the morning or before meals. It’s a hard pill to swallow, but it may improve insulin sensitivity, aid digestion, regulate blood sugar, and potentially promote hormonal balance.
Bone Broth for Gut Health
Drinking bone broth can improve gut health, which in turn reduces inflammation. A healthy gut lowers the stress hormone cortisol, which plays a huge role in our overall wellness and regulating other hormones. Aim for a mug of bone broth a few times a week to support gut health and well-being.
Food can be magical when it comes to managing PCOS. By adopting an anti-inflammatory diet rich in whole, fresh foods, fiber, lean protein, healthy fats, and beneficial spices, you can create a balance of hormones in your body and improve your PCOS symptoms.
Want to learn more about fighting hormonal imbalances through nutrition? Get in touch with us for expert advice.