Polycystic Ovary Syndrome (PCOS) is a ubiquitous hormonal disorder that afflicts women of reproductive years. It typically manifests during pubescence, but symptoms can fluctuate over time.
PCOS can induce hormonal imbalances, erratic menstrual cycles, excessive androgen levels, and ovarian cysts. Irregular periods, often with anovulation, can impede conception. PCOS is a principal cause of infertility.
PCOS involves hormonal imbalances and metabolic disruption. It affects 5–10% of females aged 15–44.
These changes can result in :
- ovarian cysts or growths
- reduced or no menstruation
- an increase in androgen hormones
Polycystic Ovary Syndrome (PCOS) can lead to other serious health challenges, such as diabetes, cardiovascular problems, depression, and a higher risk of endometrial cancer. Some research has suggested that certain dietary choices can help reduce the impact of PCOS.
How does diet affect PCOS?
Diet could be a factor in breaking this cycle and reducing the impact of PCOS. It could also help reduce the risk of complications such as diabetes and cancer.
Over half of those with PCOS develop diabetes or prediabetes before the age of 40. Diabetes stems from how the body processes insulin. Taking dietary measures to prevent diabetes can be a significant step toward living well with PCOS.
There is currently no standard diet for PCOS, but various approaches appear likely to benefit people with this condition.
Also Read: 5 tips to control PCOS
Foods to eat
Examples of foods to include in a PCOS-friendly diet include:
- unprocessed foods
- high fiber foods
- fatty fish, including salmon, tuna, sardines, and mackerel
- kale, spinach, and other dark, leafy greens
- dark red fruits, such as red grapes, blueberries, blackberries, and cherries
- broccoli and cauliflower
- dried beans, lentils, and other legumes
- healthy fats, such as olive oil and avocados
- nuts, including pine nuts, walnuts, almonds, and pistachios
- dark chocolate in moderation
- spices, such as turmeric and cinnamon
Foods to avoid
People with PCOS can benefit from avoiding foods that increase the risk of diabetes, cardiovascular disease, obesity, and other common health issues.
These include:
- refined carbohydrates, such as mass-produced pastries and white bread
- fried foods, such as fast food
- sugary beverages, such as sodas and energy drinks
- processed meats, such as hot dogs, sausages, and luncheon meats
- solid fats, including margarine, shortening, and lard
- a high intake of red meat, such as steaks, hamburgers, and pork
- foods with high levels of added salt or sugar
- other highly processed foods
There is currently no cure for Polycystic Ovary Syndrome (PCOS), but diet and medical treatment can help manage weight, glucose levels, and other features and complications.
Opting for healthy fats, lean proteins, whole grains, and plenty of fresh fruits and vegetables may help reduce the risk of Polycystic Ovary Syndrome (PCOS) or manage its symptoms. Meanwhile, it is best to avoid highly processed foods and those containing high levels of fat, added sugar, and salt.