Updated: Mar 22, 2019
Polycystic Ovarian Syndrome (PCOS) is something that affects 1 in every 10 women of childbearing age in the United States. There is no cure, but diet, exercise, and sometimes medication can help alleviate the symptoms. Read on to learn more PCOS nutrition and health tips.
What Is PCOS?
PCOS is a condition that affects the hormones in the body. It can cause cysts on the ovaries (but many women do not have this symptom), infertility, weight gain, acne, and other symptoms.
These hormone fluctuations mess with your metabolism.
How Do I Ease My Symptoms?
The symptoms can be controlled with proper PCOS nutrition, exercise, and supplements or medications.
PCOS can raise insulin levels in the body. To help alleviate this side effect, there are some changes you can make to your diet. Clean eating can help your symptoms. Check out my blog on clean eating HERE.
Ok, there really are no “good” carbs or “bad” carbs. At their essence, carbs are carbs no matter what you eat, however, there are some intricate details between different types of carbs that you should pay attention to.
When people say “good” carbs, they are talking about unrefined carbohydrates. These usually contain quite a bit of fiber, which is essential to the body when it comes to insulin production.
Fiber will slow the absorption of carbohydrates so that you do not have spikes in your blood glucose levels. Spikes in blood glucose levels will increase the amount of insulin your body makes.
An increase in insulin will make you hungry, you will eat more than you actually need, and you will gain weight. This will make it more difficult to control your PCOS nutrition levels.
Fresh Fruits and Vegetables
Fruits and veggies also contain a lot of fiber, but they have vitamins and minerals to keep you healthy and get you going as well. There is some truth to the old saying, “An apple a day keeps the doctor away.”
In dietetics we like to say, “eat the rainbow.” If you eat fruits and veggies in each color of the rainbow (or as many colors as you can) each day, you can get your daily recommended intake of most vitamins and minerals.
Fish and other Proteins
Fish and plant-based proteins are best for PCOS nutrition. Chicken, pork, and red meat can cause inflammation, which is bad for metabolic disorders.
According to Healthline, “Many experts agree that at least 150 minutes per week of exercise is ideal” for women suffering from PCOS. That’s only 30 minutes, 5 days a week.
Walking is great exercise. Jog if you want. Do whatever activity you like. Even playing outside with the kids or the dogs.
The previous paragraphs discussed ways to deal with the metabolic issues that arise with PCOS, but what about fertility?
According to CCRM, “PCOS negatively impacts fertility because women with the condition do not ovulate, or release an egg, each month due to an overproduction of estrogen by the ovaries.”
Estrogen prevents you from ovulating. If you’re not ovulating, there is no chance of getting pregnant.
Other Health Issues
Women with PCOS can have a higher chance of getting uterine cancer later in life. The high levels of estrogen contribute to this. Also, the build-up of the lining of the uterus (from lack of menstruation) can lead to malignant tumors forming.
To help with the symptoms of PCOS, try the tips I’ve mentioned today. You can also talk to your doctor about other treatments. If you’re looking for something natural to help, try Bioterra Herbs’ Female Fertility formula.
It’s not just for fertility! You can take it even if you’re not trying to have a baby right now. This formula has been known to help women with PCOS symptoms, so try it out. It’s completely natural, made with herbs from Traditional Chinese Medicine.