Polycystic Ovary Syndrome (PCOS) is the most common hormonal condition to affects women. In this month’s blog, our resident women’s health dietitian Nicole Saliba from our Eatsense by ORS clinic unpacks what PCOS is and what role diet and lifestyle plans play in managing the condition.
What is PCOS?
Polycystic Ovary Syndrome (PCOS) is a common hormonal condition affecting roughly 1 in 10 women. It is associated with increased levels of hormones called androgens (male-type hormones) in the body and often also insulin which causes symptoms such as irregular or absent periods, excessive facial and body hair, pimples and weight gain. It may also increase the risk of developing a range of other health conditions including type two diabetes, high blood pressure, high cholesterol, gestational diabetes, depression and anxiety. PCOS is more common in some high-risk groups, such as Aboriginal and Torres Strait Islander women.
How is it diagnosed?
If you think you may have PCOS and are experiencing symptoms it is important to see a doctor experienced in women’s health. Your doctor will generally order some tests and will need to rule out other potential conditions.
PCOS may be diagnosed if you have 2 or more of the following symptoms:
- Irregular or absent periods – < 21 or > 35 days or < 8 cycles per year
- Polycystic ovaries on ultrasound ((i.e. more than 20 partly-developed eggs are visible on your ovaries or your ovaries are enlarged) or elevated anti-mullerian hormone (AMH) levels
- High levels of androgens either in a blood test or physical signs such as acne, male pattern hair loss, excess body hair Adults: acne, female pattern hair loss and hirsutism. Adolescents: severe acne and hirsutism
What roles do diet and lifestyle play in managing PCOS?
The recently updated international guidelines on PCOS recommend that healthy lifestyle behaviours (healthy eating and regular physical activity) should be recommended in ALL women with PCOS, to achieve and/or maintain healthy weight and to optimise general and metabolic health, and quality of life across the life course.
There are a variety of eating patterns which are beneficial, but some key dietary tips include:
- Eating three regular meals
- Swapping high GI foods such as white bread for low GI options like sourdough or seeded bread
- Reducing the intake of added sugars and saturated fats
- Eating plenty of healthy fats from avocado, nuts, seeds and extra-virgin olive oil
- Including oily fish 2-3x/wk
- Eating plenty of fruit, vegetables and legumes
- Increasing the intake of fibre from plant foods, especially soluble fibres from fruits, oats, barley, legumes and vegetables if cholesterol is elevated
Exercise can also have huge benefits when it comes to supporting mental health, improving energy levels, improving insulin and blood sugar levels and increasing levels of good cholesterol in the body.
How can a dietitian support someone with PCOS?
It is estimated that up to 85% of women with PCOS, including those who are a healthy weight (lean PCOS) have insulin resistance (IR) which means the body blocks glucose (sugar) from going into cells. This causes the body to make more insulin which can drive weight gain and increase sugar cravings in women with PCOS. IR also increases the risk of developing type 2 diabetes. A dietitian can support clients with achieving and maintaining a healthy weight, managing their insulin resistance and reducing their risk of developing type two diabetes. Nutrition plays a crucial role in managing PCOS symptoms including low energy, anxiety, depression, acne, irregular periods and infertility.
Do you have PCOS and feel you may benefit from dietetic input? Book in with one of our experienced ORS dietitians today by calling ORS on 1800 000 677 or our Eatsense by ORS clinic on 02 4311 3623.
