The Power of Nutrition in PCOs: Nourish Your Way to a Better Reproductive Health

Polycystic Ovarian Syndrome (PCO) is an endocrine disorder that affects many women worldwide, with symptoms such as irregular menstrual cycles, ovarian cysts, acne and weight gain, male pattern baldness, hirsutism, etc. (1). Medication is the choice of treatment, but the dietary modifications play the most important role. Hormonal imbalances and weight gain are the symptoms that are directly altered by eating the right foods (2).

Understanding the Impacts of PCOs

Insulin resistance occurs in a female with PCOs due to hormonal disturbances, which means that the body is not using the insulin hormone efficiently. This results in increased blood glucose levels, leading to other metabolic disorders and weight gain (3, 4).

How does Diet affect PCOs?

People with High Body Mass Index (BMI) tend to have increased insulin resistance, requiring more effort to lose weight (4). PCO patients face this issue more often. Consuming refined carbohydrates, such as sugary and starchy foods, makes weight loss more difficult.

Change your Food! 

Eating a nutrient-dense diet and avoiding certain ingredients can effectively regularize your periods and acne issues. You should also eat well-balanced whole foods to maintain your blood sugar levels. 

Opt for low Glycemic Index Foods.

Managing PCOs to eat foods with a low glycemic index is crucial so they slowly increase their blood sugar levels. These include the following foods:

• Whole grains
• Nuts
• Non-starchy vegetables
• Brown Rice
• Lentils and legumes
• Sweet potatoes
• Quinoa etc. (5)

Take in Healthy Fats

Omega-3 fats are of particular importance in the class of Healthy fats. During the management of PCOs, their consumption can lead to better hormonal support and reduced body inflammation. They can be accommodating in PCO symptom reduction (6). Omega 3 fatty acids are generally present in the following foods:

• Olive oil
• Avocado
• Flaxseeds
• Walnuts

Focus on the lean Proteins

Lean proteins are responsible for muscle mass buildup, appetite control, and metabolic rate management. Eggs, salmon, fish, tofu, skinless chicken, and meat are good sources of lean proteins.

Increase the Intake of Fiber in your Diet

Fiber helps regulate blood glucose levels and plays a supportive role in maintaining your GUT health. Increasing fiber-rich foods in your Diet helps reduce insulin spikes, thus managing PCOS problems (7). Foods rich in fiber are the following:

• Whole wheat
• Oats
• Legumes 
• Beans
• Fruits and vegetables

Avoid Sugars and Processed Foods

Processed foods and high-sugar items can lead to excessive weight gain due to the insulin resistance they cause (8). They also have a very high caloric content, which, in turn, results in weight gain. The following foods should be avoided:

• Cold drinks
• Sodas
• Sugary Cereals
• Refined Carbs
• Cakes and pastries

Hydration is the Key

Low water levels in the body can lead to many problems and thus aggravate PCO symptoms. Drinking plenty of water can help reduce metabolic toxins and chemicals in the body. This leads to healthy skin and insulin sensitivity, which is essential in PCO management.

Increase the Iron and Magnesium Intake

Some women experience heavy bleeding, which results in iron deficiency anemia. For this, consult the doctor for iron supplements or increase the intake of iron-rich foods, which include eggs, spinach, red meat, beans, sweet potatoes, peas, etc. 

Magnesium is an essential nutrient for PCO management. It is mainly found in almonds, cashews, bananas, dark chocolate, and black beans. 

Importance of Zinc in PCOs

 Zinc plays a vital role in regulating hormonal levels such as androgens (male hormones), which are elevated in individuals with Polycystic Ovarian Syndrome.

The increased testosterone levels in females with PCOs can lead to symptoms like excessive hair growth, acne, hair thinning, etc.

Zinc, when used in conjunction with other management strategies, can reduce the condition of ovarian cysts. Adequate levels of zinc maintain the health of the follicles, thus optimizing ovulation. 

A common feature of PCOs is insulin resistance; zinc helps increase insulin sensitivity and, thus, effectively manage blood sugar levels (9).

It would help if you opted for the optimal sources of zinc, which include:

• Whole grains
• Shellfish
• Nuts and seeds
• Legumes and beans
• Meat such as chicken and Beef
• Milk and cheese

Nutritional Supplementation for PCOs

Certain nutritional supplements can help treat or reduce PCOs by treating insulin sensitivity, hormonal regulation, and inflammation. However, supplementation should not be consumed without a medical practitioner’s prescription. 

Chromium

Chromium supplements improve body mass index and help regulate blood sugar levels in PCOs (10).

Evening Primrose Oil

Oxidative stress, inflammation, and higher cholesterol levels are the problems linked with PCOs. Evening Primrose oil is an effective supplement to reduce these factors, thus managing menstruation irregularity and period pain (11).

Turmeric

Curcumin is an active ingredient in turmeric. It has strong anti-inflammatory properties and decreases insulin resistance, so it can be effectively used in PCOs (12).

Calcium and vitamin D

Combined calcium and vitamin D supplementation helps reduce menstrual irregularity and improve ovulation (13).

Inositol

Inositol supplementation can solve many infertility issues, as it’s effective in resolving insulin resistance (14). 

Probiotics

Probiotic supplements have a substantial impact on gut health. They can be crucial in treating PCOs, reducing inflammation, and regulating sex hormones (15).

Conclusion

Nutritional therapies for the treatment and management of Polycystic Ovarian Syndrome (PCOS) should be individualized based on the severity of the condition. Collaborating with a healthcare provider and a registered dietitian can provide personalized guidance tailored to your unique health needs and lifestyle.

If you’re seeking a comprehensive guide to managing PCOS through diet, I highly recommend my book on nutrition therapy for PCOS. It not only includes healthy recipes specifically designed for those with PCOS but also offers practical tips and insights to help you effectively manage your symptoms through dietary changes. This book can be an invaluable resource for anyone striving to find the right balance in their diet and improve their overall well-being.

References:

1. Xu, Y., & Qiao, J. (2022). Association of insulin resistance and elevated androgen levels with polycystic ovarian syndrome (PCOS): a review of literature. Journal of Healthcare Engineering, 2022(1), 9240569.
2. Neves, L. P. P., Marcondes, R. R., Maffazioli, G. D. N., Simões, R. S., Maciel, G. A. R., Soares Jr, J. M., & Baracat, E. C. (2020). Nutritional and dietary aspects in polycystic ovary syndrome: insights into the biology of nutritional interventions. Gynecological Endocrinology, 36(12), 1047-1050.
3. Zhang, H., Wang, W., Zhao, J., Jiao, P., Zeng, L., Zhang, H., … & Qiao, J. (2023). Relationship between body composition, insulin resistance, and hormonal profiles in women with polycystic ovary syndrome. Frontiers in Endocrinology, 13, 1085656.
4. Cai, Y., Liu, P., Xu, Y., Xia, Y., Peng, X., Zhao, H., & Chen, Q. (2023). Biomarkers of obesity-mediated insulin resistance: focus on microRNAs. Diabetology & Metabolic Syndrome, 15(1), 167.
5. Begum, S., Miraj, S., Jan, A., Shah, S., Ali, F., & Zeb, F. (2023). Polycystic Ovarian Syndrome (PCOS) and Low Glycemic Diet-An Updated Review of literature. Journal of Food and Dietetics Research, 3(1), 1-4.
6. Huang, Y., & Zhang, X. (2023). Meta-analysis of the efficacy of ω-3 polyunsaturated fatty acids when treating patients with polycystic ovary syndrome. Medicine, 102(39), e35403.
7. Cai, Q., & Chen, T. (2023). Association between dietary fiber and female fertility: a NHANES-based study. Reproductive Sciences, 30(5), 1555-1564.
8. Harb, A. A., Shechter, A., Koch, P. A., & St-Onge, M. P. (2023). Ultra-processed foods and the development of obesity in adults. European Journal of Clinical Nutrition, 77(6), 619-627.
9. Dhar, S., Yadav, R., & Tomar, A. (2024). Serum zinc levels in women with polycystic ovarian syndrome are lower as compared to those without polycystic ovarian syndrome: A cohort study. Journal of Human Reproductive Sciences, 17(1), 25-32.
10. Pouraghajan, K., & Mohamadpour, M. (2023). The potential effects of magnesium, chromium, vitamin C, and metformin on inflammatory, hormonal, and metabolic factors of women with polycystic ovary syndrome (PCOS).
11. Ghavi, F., Shakeri, F., Farahnaz, H., & Abdolahian, S. (2023). Comparison of the effect of fennel and evening primrose oil on menopausal problems and hormonal levels: A randomized controlled trial. Iranian Journal of Nursing and Midwifery Research, 28(4), 430-435.
12. Kundarti, F. I., Komalyna, I. N. T., & Riyadi, B. D. Effect of Turmeric Herbal on Polycystic Ovary Syndrome: A Systematic Review.
13. Ahmed, A., Saleem, M. A., Saeed, F., Afzaal, M., Imran, A., Akram, S., … & Al Jbawi, E. (2023). A comprehensive review on the impact of calcium and vitamin D insufficiency and allied metabolic disorders in females. Food Science & Nutrition, 11(9), 5004-5027.
14. Greff, D., Juhász, A. E., Váncsa, S., Váradi, A., Sipos, Z., Szinte, J., … & Horváth, E. M. (2023). Inositol is an effective and safe treatment in polycystic ovary syndrome: a systematic review and meta-analysis of randomized controlled trials. Reproductive Biology and Endocrinology, 21(1), 10.
15. Li, Y., Tan, Y., Xia, G., & Shuai, J. (2023). Effects of probiotics, prebiotics, and synbiotics on polycystic ovary syndrome: a systematic review and meta-analysis. Critical Reviews in Food Science and Nutrition, 63(4), 522-538.