If you’ve been diagnosed with Polycystic Ovary Syndrome (PCOS), you may feel uncertain or overwhelmed by the lack of a cure. But there’s good news—you can manage the symptoms with small but impactful lifestyle changes. In this article, I’ll walk you through some dietary tips that can help you manage your symptoms in the long term.

What is PCOS in a nutshell?

PCOS is a common hormonal disorder in women of childbearing age. It affects ovulation, due to high androgen hormone (male hormone) levels, and leads to the formation of many small cysts on the ovaries. This hormonal imbalance disrupts reproductive health.

PCOS Symptoms

As with most conditions, PCOS symptoms vary from person to person, so does the severity of the symptoms. Not everyone with PCOS will experience all of these symptoms, but you need to have at least two of the below to have been diagnosed. 

• Irregular periods—Ovaries do not regularly ovulate (release egg).
• Excess androgen levels—Evident in physical symptoms like increased facial or excess body hair, also known as hirsutism, acne and oily skin.
• Polycystic ovaries—Enlarged ovaries with many fluid-filled sacs (follicles) that surround the eggs.

Other symptoms can include:

• Weight gain or Obesity
• Hair thinning or loss (alopecia)
• Depression and poor mental health

Is there a cure for PCOS?

Unfortunately, there’s no permanent cure for PCOS as yet, but the good news is that PCOS symptoms can be treated and managed with lifestyle changes.

Don’t underestimate the power of lifestyle changes. Making healthy choices and bringing positive changes to your lifestyle can create a major difference in your symptoms, allowing you to control them and improve your quality of life.

PCOS and its Link to Diabetes & Heart Disease

Scientists report the why and how of this condition is not yet fully understood, but insulin resistance in PCOS seems to play a vital role in increasing the risk of other diseases like obesity, type 2 diabetes, heart diseases, depression and anxiety.  Around 75% of women with PCOS experience insulin resistance, which underscores the importance of lifestyle interventions.in resistance.

Effective Dietary Tips for Managing PCOS Symptoms

1. Lose Some Excess Weight: The most common symptom of PCOS is weight gain, and research shows that even a 5% weight loss can significantly improve other symptoms of the disorder, including irregular periods and infertility. Since insulin resistance is common, a slow, steady weight loss plan guided by a nutritionist can be beneficial.
2. Cut Out on Ultra-Processed Food: Almost all food is processed to some extent to make it edible. But ultra-processed food (UPF) is very different. It contains industrial substances that you won’t find in your kitchen, along with additives to make them taste good. For instance Soda, Breakfast cereal, Instant noodles, flavoured milk and flavoured yoghurt. There is strong evidence that reducing these foods significantly reduces insulin resistance and, consequently, your symptoms.
3. At Least Half of Your Grains Should Be Whole Grains: Whole grains are made from the entire kernel and include the germ, bran and endosperm. Whole grains offer a “complete package” of health benefits, unlike refined grains, which are stripped of valuable nutrients in the refining process. Example: brown rice, bulgur, millets, quinoa, rolled oats, whole-wheat, wild rice, popcorn and whole wheat pasta, bread or crackers.
4. Consume 3-5 cups of fruits and vegetables daily: An analysis from Harvard indicates that a total of five servings per day of fruits and vegetables offers the strongest health benefits. The most effective combination of fruits and vegetables among study participants was two servings of fruits plus three servings of vegetables per day, for a total of five servings daily.
5. Limit Salt and Fat: In addition to managing your carbohydrate intake, it’s equally important to regulate your fat and salt consumption. Aim to limit your daily salt intake to a maximum of 2,300 mg, which is about 1 teaspoon of added salt. When it comes to fats, focus on reducing poor-quality saturated animal fats and instead incorporate healthier fats rich in omega-3 fatty acids. Include nuts, seeds, and healthy oils like olive oil, peanut oil, and sesame oil in your daily diet. However, be mindful of the total quantity to avoid excessive calorie intake. Balance is key!
6. Exercise is a Magic pill: Like losing weight, exercise increases metabolism and may help to improve many of your symptoms. When exercising, the main goal is to reduce fat and improve muscle mass. This will help support your endocrine system, which secretes and regulates your hormones. Start slowly if you’re new to regular exercise, gradually increasing your workouts to at least 150 minutes per week as you become more comfortable with it. Cardio is great for heart health, with things like walking, cycling, swimming, hiking and running great for getting a sweat on. Weight training and resistance training can help you to build muscle and strength, boosting your metabolism and helping to keep the weight off. Yoga and pilates can be great forms of gentle resistance training and helps improve balance and flexibility.
7. Try a Mediterranean diet: Research strongly recommends that the Mediterranean diet reduce insulin resistance and associated inflammation along with improving symptoms of PCOS like weight gain and irregular periods, not to mention reducing the risk of diabetes and heart disease. A Mediterranean diet is comprised of whole grains, vegetables, fruits, beans, nuts, milk, and extra virgin olive oil is the main source of fat. Little or no red meat, choosing poultry, fish or beans instead of red meat and Little or no sweets, sugary drinks or butter.

Don’t Give Up!

Managing PCOS is a gradual journey, but every positive change brings you closer to a healthier life. Stay motivated and proactive in your approach, and remember that while PCOS can’t be cured, it can be effectively managed. You’ve got this!

I recommend reading my book, Lifestyle Prescription for Diabetes and Prediabetes, available on Amazon if you want to learn more.

Dr. Sadiya PhD

Lifestyle Nutritionist