If you are here, then I’m guessing you either suspect you have PCOS or you’ve been already diagnosed with polycystic ovary syndrome (also known as PCOS). Let’s explore together what is PCOS, how do you know if you have it and what can you do to manage PCOS symptoms.
What is PCOS?
PCOS is a common endocrine disorder, affecting how an individual’s ovaries work, impacting a range of hormones. Hormones are chemical messengers that travel in the bloodstream to different parts of the body. In people with PCOS, insulin, one hormone, and androgens a group of male hormones, but present in people of all gender, are produced in higher quantities. I will explain later what are the outcomes of this hormonal imbalance.
Are you wondering how common it is? Well, PCOS affects 1 in 10 people with ovaries in the UK (1). Unfortunately, it is an underfunded, underdiagnosed and undertreated condition.
What are the main characteristics of PCOS?
The top characteristics to know about PCOS are:
- irregular periods – the ovaries do not release eggs (ovulation) regularly
- excess androgen – there is an excess of “male hormones” resulting in excess facial and body hair
- polycystic ovaries – the ovaries are enlarged and contain numerous sacs filled with fluid (follicles) surrounding the eggs.
How is PCOS diagnosed?
In 2004, the America Society for Reproductive Medicine came to the conclusion that, to be diagnosed with PCOS you must meet at least 2 of the following criteria (2):
Irregular Periods
If you have irregular periods (described as less than 6-8 periods per year) or a complete absence of periods it means that you may not be ovulating regularly. This diagnosis can be done with a conversation with your doctor.
Signs of High Testosterone
Excessive levels of testosterone can be determine via blood tests, but can be also seen clinically via visual symptoms like excessive hair growth, alopecia, acne and/or oily skin.
Polycystic Ovaries
An important thing to know is that you don’t need to have polycystic ovaries to be diagnosed with PCOS, despite the name of the syndrome. With an ultrasound it can be seen if there are “cysts” on your ovaries. You must have 12 or more follicles, which are cyst-like areas, on one or both ovaries.
What are common symptoms of PCOS?
PCOS is a syndrome, which means it is a collection of symptoms that tend to begin during puberty, although this is not the case for everyone.
Symptoms can vary between individuals – some people may experience them, other may not even have them and this is why it takes on average over 2 years to be diagnosed (3).
PCOS symptoms include:
- irregular periods;
- infertility;
- excessive hair growth
- weight gain and insuline resistance
- thinning hair on the head
- acne;
- inflammation.
PCOS management
Unfortunately, the exact cause of PCOS is unknown and, therefore, there is no “cure”. There are multiple ways to manage PCOS symptoms.
The first thing to do is talk with your doctor, who should be able to advise you of potential medication that could improve your symptoms (such as Metformin, anti-androgens and hormonal birth control).
Finally, think about lifestyle modification, such as dietary changes, movement, stress management and sleep. Continue reading for some tips on how to bring in some gentle nutrition into your life.
Dietary recommendation for PCOS
If you can try to include all key macronutrients (carbohydrates, protein and fat) at every meal. This helps to stabilize blood glucose levels and manage insuline resistance – plus, it keeps you satisfied for longer.
Some evidence suggest choosing more wholegrain carbohydrates and reduce consumption of white carbohydrates. Consuming more whole grains will increase the amount of fibre in your diet and this has been found to improve fasting insuline and glucose, as well as having a positive effect on insuline resistance and sensitivity.
Another helpful dietary recommendation is to add more food rich in omega-3 to your diet, such as salmon, flaxseeds, walnuts and chia seeds. They have been found to reduce chronic inflammation linked to PCOS.
Think about your eating habits
What you eat but also the way you eat can support both your mental and physical health, which are crucial for managing PCOS symptoms. The aim when it comes to managing PCOS is to regulate blood sugar levels and reduce inflammation.
Let’s see how:
- Firstly, try to eat regularly. This will ensure you stabilize your blood sugar levels and it helps with insulin resistance and maintaining energy levels stable. It can also help two reduce eventual cravings. Try to eat every 3-4 hours when possible.
- Secondly, be sure to eat enough. Most of the time we tend to restrict our food intake which can result in increased levels of cortisol (the stress hormone), contributing to chronic inflammation. You can see how we enter into an endless cycle.
When trying to approach dietary changes, try to be flexible and think about small steps and sustainable ways to do it. Find changes that work best for you and make you feel good.
As there is no one size that fits all approach, if you need personalised support, I can help. Contact me via email francesca@fsnutritionist.com or book a discovery call with me here.
