Diet and PCOS: Here’s what can help progression and symptoms

Polycystic ovary syndrome (PCOS) is a common hormonal condition that affects women of reproductive age. It usually starts during adolescence, but symptoms may fluctuate over time.

PCOS can cause hormonal imbalances, irregular periods, excess androgen levels and cysts in the ovaries. Irregular periods, usually with a lack of ovulation, can make it difficult to become pregnant. PCOS is a leading cause of infertility.

While there is no cure for PCOS, there are lifestyle modifications that can help in managing the condition progression and symptoms.

Women diagnosed with PCOS typically have many partially formed follicles, containing an egg that rarely reaches maturation or can be fertilised. While the exact mechanism of onset has not been determined yet, it is speculated that insulin resistance may drive this condition.

PCOS has some similarities to Endometriosis and is also different in many ways. If you wish to read more about Endo, have a read of one of my previous posts, ‘What’s the Go with Endo?’.

What are the key symptoms to look out for?

• Irregular menstrual cycles,

• Excessive facial or body hair,

• Hair loss,

• Issues with fertility, as well as,

• Depression and anxiety.

How can nutrition help?

Eating an anti-inflammatory diet has been shown to have therapeutic effects on the progression and symptoms of these conditions.

Here are the top 5 elements of this style of eating.

1. Fibre

It is the indigestible part of plants that promotes bowel movements, which ultimately stimulates the excretion of oestrogen. It can be found in fruit, vegetables, whole grains, cereals, nuts and seeds. The skin and husk of these foods is where most of the fibre is contained, so opting for unpeeled and whole grain varieties is best when possible!

2. Fruits and Vegetables

Enjoying a variety of fruit and veggies boosts the nutrient density of your diet to support your immune function to fight inflammation. Aim for a rainbow of plant-based foods to gain the benefit of all the different nutrients. The most vibrantly coloured fruits and vegetables usually are the richest in vitamins, minerals, fibre and antioxidants for good health. Red and orange vegetables are loaded with Vitamin C for wound healing and immune function. Dark green leafy vegetables tend to be higher in iron and antioxidants to reduce inflammation, as well as your risk of cardiovascular diseases and cancer. Blue and purple plant foods contain rich sources of anthocyanins, which are powerful antioxidants that support anti-inflammation and blood pressure.

We all know that fruit and vegetables are essential for our health, but the pesticides and dioxins found on the outside of them have been linked to endometriosis and its symptoms. Rinsing under plain running water is the most effective way to sanitise fruits and vegetables.

3. Antioxidants

Consuming a colourful diet with a focus on antioxidant-rich foods, such as fatty fish, berries, leafy greens, and healthy fats like extra-virgin olive oil, helps to protect the body from damaging free radicals that cause inflammation.

Antioxidants work to neutralise free radicals in the body, which helps to reduce the damage caused by oxidation and protect the structural integrity of cells and tissues.

4. Healthy Fats

Omega-3 fatty acids are particularly beneficial not only in anti-inflammatory processes, but also in egg health. Aim to include generous amounts of nuts, seeds, extra-virgin olive oil and fatty fish like salmon in the diet.

5. FODMAP’s

FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols, which are short-chain carbohydrates (sugars) that the small intestine absorbs poorly.

Some people experience digestive distress after eating them, such as constipation and/ or diarrhoea, abdominal pain, bloating, gas and flatulence.

More recent studies have found that a low FODMAP diet may have therapeutic effects on the progression of Endometriosis. Trialling the reduction of fermentable carbohydrates with the assistance of an Accredited Practising Dietitian may help relieve some gut symptoms associated with this condition.

Need more individualised help with a FODMAP-trained dietitian?

Get in touch with Kerri to create a personalised plan that helps to relieve your symptoms and align with your lifestyle and goals.

For more information, check out these websites:

https://www.qendo.org.au/

https://www.endometriosisaustralia.org/