What is
Polycystic Ovarian Syndrome?
Polycystic Ovarian Syndrome, or PCOS, is a relatively common hormonal disorder impacting how the ovaries function. You might notice symptoms like irregular or missing periods, elevated androgen levels, which can lead to unexpected issues like acne or excess hair growth, and, in some cases, cysts on the ovaries themselves. PCOS can also be associated with fluctuations in weight and challenges related to fertility.
Underlying issues like insulin resistance and chronic inflammation are recognized as key contributors to the development of PCOS, together with hormonal imbalances. Unfortunately, getting a clear diagnosis for PCOS can be a lengthy process, leaving many women managing symptoms without proper support or guidance. A registered dietitian (RD) can guide you with fundamental PCOS care that you can start today.
PCOS Nutrition:
What to Eat to Support Your Body
Strategic, evidence-based changes in nutrition and lifestyle show a real opportunity in helping manage symptoms and improving overall quality of life.
PCOS Diet Tips From A Dietitian:
- First, prioritize low-glycemic, high-fibre carbs that don’t spike your blood sugars – think oats, quinoa, sweet potatoes. These options help keep your energy levels consistent and your insulin response in check.
- Meal timing matters. Eating at regular intervals helps stabilize blood sugars. When this is challenging due to work schedules, busy lifestyles, and even motivation to prepare meals, a registered dietitian can help with a personalized approach.
- Protein and healthy fats are essential. Include sources like chicken, salmon, tofu, eggs, and avocado to build balanced meals that support your hormonal and blood sugar balance.
- Fibre is your friend! Choose high-fibre vegetables, fruits, legumes, and whole grains to support digestion and overall health.
- Where possible, incorporate foods that help alleviate PCOS-related inflammation, such as berries, olive oil, turmeric, and salmon.
- Limiting processed foods and added sugars can help reduce spikes in blood sugar and manage insulin resistance.
- Maintaining adequate hydration helps stabilize hormones, and if you don’t get enough fluids, symptoms associated with PCOS, like fatigue, breakouts, and hair thinning, can actually become more pronounced.
What’s A Dietitian’s Role In PCOS Care?
Polycystic Ovarian Syndrome (PCOS) impacts roughly 10% of women in their reproductive years, and yet, a significant portion (up to 70%) remain undiagnosed across the globe*. Whether you’ve received a formal diagnosis or are simply noticing ongoing symptoms such as irregular menstrual cycles or weight changes, consulting a dietitian is a practical step. You don’t have to wait for a diagnosis to start managing your symptoms. For those who have PCOS and are overweight, research shows that even a modest weight loss of 5–10% can lead to improvements in menstrual regularity and fertility outcomes**.
A registered dietitian (RD) provides personalized support by assessing your symptoms, eating habits, and labs to develop a plan that addresses inflammation, hormonal balance, and insulin sensitivity. This approach involves food recommendations with specific nutrients, meal plans, optimizing lifestyle factors, and evidence-based supplementation, such as inositol for PCOS management, omega-3s to address inflammation, or iron for those experiencing heavy menstrual bleeding.
Partnering with a dietitian ensures you receive individualized guidance grounded in the latest research and best practices, helping you manage PCOS symptoms and feel your best.
References:
*https://www.who.int/news-room/fact-sheets/detail/polycystic-ovary-syndrome#:~:text=Key%20facts,a%20leading%20cause%20of%20infertility
**https://pmc.ncbi.nlm.nih.gov/articles/PMC4433074/