Polycystic Ovarian Syndrome (PCOS) Explained

May 28

Polycystic Ovarian Syndrome (PCOS) is a metabolic and hormonal condition that affects women. It’s characterized by:

Acne
Weight gain
Hair loss/male patterned baldness (on your head)
Hair growth (on your chin, chest, neck, and abdomen)
Irregular or missed cycles
Painful PMS
Infertility
Ovarian cysts

Women with PCOS may have a few or large multitudes of these symptoms. It’s different for everyone and really depends on what’s going on underneath the surface for you. It’s also important to note that it can be tough to get an official diagnosis of PCOS, as it requires an ultrasound to confirm the presence of cysts on your ovaries, so always talk to your doctor if you suspect you have PCOS and want to look further into it.

The Root Cause(s) of PCOS

Like most chronic health conditions and diseases, PCOS has a root cause; this means there’s an underlying reason that this condition manifests in some women and not in others. And, like most chronic health conditions and diseases, there is a genetic component that predisposes some women to PCOS. However, the severity of their symptoms and whether they actually develop PCOS depends largely on lifestyle factors. This means that even if you have PCOS genetics, you can still reduce and even reverse the severity of your PCOS using the power of proper diet and lifestyle choices. It should be incredibly hopeful and empowering to know that you have control over this chronic health condition.

Some root causes of PCOS are:

1. Insulin Resistance: This means that the body’s cells are less responsive to insulin, leading to elevated levels of insulin (hyperinsulinemia) as the body attempts to compensate. High insulin levels have a direct impact on the ovaries, stimulating them to produce more androgens, particularly testosterone. This excess androgen production is a hallmark of PCOS and leads to symptoms like hirsutism (excessive hair growth), acne, and alopecia (hair loss/male patterned baldness). High insulin levels also interfere with the normal regulation of the hypothalamic-pituitary-ovarian (HPO) axis, meaning that it interferes with how your brain communicates with your ovaries to regulate hormones. This communication disruption contributes to hormonal imbalances and ovulatory dysfunction, leading to irregular periods, PMS, acne, and infertility.

2. Hormonal Imbalance: Women with PCOS usually have elevated levels of androgens (male hormones) such as testosterone. High androgens, combined with insulin resistance, disrupt the normal development of ovarian follicles, leading to anovulation (lack of ovulation) and the formation of multiple ovarian cysts. Additionally, the disruption of the HPO axis leads to imbalances of luteinizing hormone (LH) and follicle-stimulating hormone (FSH). These imbalances contribute to the reproductive abnormalities seen in PCOS, leading to symptoms such as irregular or missed periods, PMS, and infertility.

3. Chronic Inflammation: PCOS is associated with a state of chronic low-grade inflammation. Elevated levels of inflammatory markers like C-reactive protein (CRP) and cytokines are common in women with PCOS. This inflammation is often linked to insulin resistance and excess adipose (fat) tissue, particularly visceral fat, which secretes pro-inflammatory cytokines. Together, these inflammatory processes not only worsen insulin resistance but also contribute to the overall metabolic dysfunction seen in PCOS, creating a vicious cycle that perpetuates the symptoms.

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What to Eat For PCOS

By prioritizing foods that balance blood sugar, reduce insulin resistance, calm inflammation, and reduce androgens, you can greatly reduce your symptoms of PCOS. Eat more of the following foods:

1. Leafy greens + non-starchy vegetables

High in micronutrients and fiber to support hormonal balance and stabilize blood sugar for better insulin sensitivity.

Food sources: Lettuce, kale, spinach, carrots, bell peppers, cucumbers, eggplant, onions, tomatoes, collard greens, etc.

2. Protein

Supports muscle health and increases satiation, which has shown to help stabilize blood sugar, reduce insulin resistance, and reduce androgens in women with PCOS.

Food sources: A combination of animal protein (meats/fish/eggs/dairy) and plant proteins (beans/legumes/soy/whole grains).

3. Healthy fats

Fats support healthy hormone production and blood sugar balance to reduce insulin resistance. Omega-3 fatty acids are also anti-inflammatory.

Food sources: Salmon, avocado, sardines, mackerel, olive oil, coconut, walnuts, hemp hearts, flax, and chia seeds.

4. Anti-inflammatory foods

These help reduce chronic inflammation associated with PCOS.

Food sources: Berries, chia seeds, hemp hearts, salmon, green tea (including matcha), and spices such as ginger, cinnamon, and turmeric with black pepper.

5. Fermented foods

Probiotics from these foods contribute to a robust microbiome, which is essential for nervous system, hormonal, and immune system support - all important systems involved in the symptoms of PCOS.

Food sources: Yogurt (dairy or non-dairy), sauerkraut, kimchi, and miso.

Foods to Avoid for PCOS

1. Sugar + refined carbohydrates

High-sugar foods like treats, pastries, candy, white rice, bread, pasta, and quick-oats will spike your blood sugar, contributing to insulin resistance and excess androgens. Excess sugar is also pro-inflammatory. I’m not saying you can’t ever have treats, but these foods should not be the main character in your life while you’re managing symptoms.

2. Ultra-processed foods

These foods are low in nutrition and high in inflammatory, gut-disturbing additives. Ultra-processed foods will deplete your essential nutrients & wreak havoc on your hormones.

3. Caffeine + alcohol

In excess, these can increase cortisol levels and inflammation, which are already high in women with PCOS and can interfere with hormonal regulation. Opt for low-caffeine and non-alcoholic alternatives while you get your PCOS under control. Matcha is a great coffee alternative here because not only does it avoid a cortisol and blood sugar spike that coffee often delivers, but matcha is also high in potent antioxidants and anti-inflammatory compounds to help mediate PCOS symptoms.

Lifestyle & Exercise Tips for PCOS

Managing PCOS doesn’t just stop at what you eat. You can also incorporate daily habits into your routine to target the root causes and mediate symptoms. Here are a few key lifestyle tips for managing PCOS:

1. Lift weights

By lifting heavy weights regularly (3-4x/week), you increase your muscle mass, which increases your insulin sensitivity, thus reducing insulin resistance associated with PCOS. Studies have also shown that regular weight lifting helps lower androgens in women with PCOS, helping you achieve hormonal harmony. If you’ve never done any sort of weights, trying pilates is a great place to start, but you’ll want to work your way up to heavier weight lifting in the gym a few times a week for best results. As part of my 1:1 work with women, I use my background in Kinesiology to help them create the right exercise regime for their unique needs.

2. Walk after meals

Moving your body for 15-20 minutes after eating increases your body’s demand for glucose, which helps reduce glucose spikes and keeps your blood sugar nice and steady. Keeping blood sugar steady is essential for reducing insulin resistance, calming inflammation, and achieving hormonal balance. After you finish your meal, go for a quick walk around the block.

3. Manage stress + increase resilience

Stress increases cortisol, a hormone that can disrupt the balance of all other hormones in the body when left unchecked. Chronic stress contributes to chronic inflammation, gut health problems, and hormonal imbalances; these are all key contributors to the symptoms of PCOS. Protect your peace where you can and increase your resilience to stress by prioritizing whole foods nutrition, exercising regularly, working on thought reframing, and deep breathing exercises.

Summed Up

To summarize, PCOS can be extremely debilitating and scary if you feel like you don’t have control over your health. I want you to know there’s so much we can do to support your body using proper nutrition and lifestyle choices and that many of these symptoms can be reduced or even reversed.

You don’t need to be a slave to your body’s symptoms.

If you’re suffering from PCOS, book a free call with me to chat about how we can start reversing your symptoms through nutrition and lifestyle.

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