1. Balancing Blood Sugar Levels
Balancing blood sugar is fundamental in managing PCOS as it helps reduce insulin resistance, which is ofen a key factor with this condition. By incorporating a portion of protein and some healthy fats with each meal, you can slow glucose absorbtion, which prevents blood sugar spikes and supports sustained energy levels. Choosing low-glycaemic-index (GI) foods like leafy greens, berries, and whole grains helps prevent blood sugar fluctuations too. Focus on increasing fibre intake through vegetables, legumes, and whole grains also aids digestion and glucose control. Shifting carb intake to later in the day, such as star ng with a grain-free breakfast, may also help improve insulin sensitivity throughout the day, easing PCOS symptoms.
2. Supporting Ovulation
Supporting ovulation is vital, especially as many with PCOS experience irregular cycles or anovulation (lack of ovulation). One study highlighted the role of increasing plant-based protein to support ovulation. This will also help support healthy bowel movements (due to the additional fibre). Consuming legumes, such as chickpeas and lentils, and plenty of nuts and seeds may help reduce the risk of anovulation due to their beneficial fibre and nutrient content. Vitamin C, found in foods like peppers, oranges, kiwi, and berries, is another essential nutrient; it supports healthy progesterone levels, which are crucial for regular cycles and maintaining a pregnancy. Including these foods daily may help support the hormonal processes involved in ovulation and maintain a balanced cycle.
3. Increasing Anti-Inflammatory Foods
An anti-inflammatory diet, such as the Mediterranean diet, is ideal for managing PCOS because inflammation is often elevated in those with the condition. Omega-3-rich foods, such as oily fish like salmon, and seeds including chia seeds and flaxseeds, have an inflammatory proper es and help balance hormones. An oxidant-rich foods like berries, dark leafy greens, açai, and nuts combat oxidative stress, supporting overall health and reducing PCOS-related inflammation. Using olive oil with every main meal and limiting refined sugars, processed foods, and refined carbohydrates also reduces inflammation. This dietary approach can also help improve insulin sensitivity and support hormonal balance.
4. Movement
Exercise is beneficial for PCOS, as it improves insulin sensitivity and reduces inflammation. Weight-bearing activities like strength training support muscle growth, which is critical for blood sugar regulation and metabolism. Low-impact exercises such as walking or using a cross-trainer can improve cardiovascular health without stressing the body, while restorative practices like yoga reduce cortisol levels and combat stress, which can exacerbate PCOS symptoms. Regular, varied exercise can support energy levels, reduce stress, and contribute to balanced hormonal health.
5. Testing to Consider
Regular testing can provide valuable insights and help tailor a PCOS management plan. Low vitamin D levels are common in those with PCOS, so checking levels and supplementing if needed may improve insulin sensitivity and ovulation. Thyroid function testing is also crucial, as PCOS and hypothyroidism often coexist. An underactive thyroid can worsen PCOS symptoms, so addressing any thyroid imbalances through targeted treatment can support metabolism, energy levels, and menstrual regularity. Working with a nutritional therapist or healthcare provider to monitor these levels can help address deficiencies and imbalances, optimising health, and fertility.
 Study mentioned: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3066040/
Bình luáºn