Simple Diet Rules for PCOS

PCOS (Polycystic Ovary Syndrome) affects approximately 10% of pre-menopausal women. The condition has become better understood in recent years but there is still no cure for the condition. There are, however, several ways to control the symptoms and in some cases reverse them. Diet is one of the most important factors in controlling the severity of symptoms.

PCOS is a condition caused by a hormone imbalance and insulin resistance which can lead to symptoms such as weight gain, excess body hair, acne, absent or irregular periods. Symptoms and severity differs from person to person and you do not have to have the presence of ovarian cysts to have the syndrome.

I was diagnosed with PCOS five years ago. I do not have ovarian cysts but do display the hormone imbalance. I am lucky. My symptoms are fairly mild but I do suffer from changes in weight  (I only need to think about a cake to put on 5 pounds) and irregular periods which have previously been absent.

I have managed to restore my menstrual cycle to a relatively regular pattern through losing weight and changing my diet. Changing my diet has also meant that I have managed to keep the weight off.

Everything we eat provokes a hormonal reaction in all of us. Seeing as PCOS is linked to hormonal imbalances and insulin resistance, food can be the cheapest medicine on the market. You can eat in a way that will make your cells less resistant to insulin and more responsive. This in turn will reduce the amount of male hormone (androgens) released by your ovaries. Excess androgens cause your ovaries not to release eggs which can cause absent or irregular periods.

There are a plethora of diets available claiming to help women with PCOS. The Atkins Diet, Low GI Diets, Low Carbohydrates Diets. I lost three stone through following a low GI diet with Tesco. It was easy to follow. I didn’t have to cut anything out of my diet completely. I could still drink alcohol, eat chocolate and live a relatively normal life. This diet really did work for me and I lost around 2 pounds per week. However, you can’t stay on a diet forever and once the weight is off, keeping it off is the real battle that has to be faced day to day.

Below are 5 simple rules that you should apply to your eating, which will hopefully help you to maintain your weight and control the PCOS symptoms.

Drink more water

Drinking plenty of water is crucial if you have PCOS. It helps to keep hormone systems working. Water helps to lubricate parched tissue and helps fibre in your food swell and perform its function. It helps your liver to break down and excrete toxins and for your glands to secrete the correct balance of hormones. Drinking more water will also stop your body from retaining it thus reducing abdominal bloating. Try to drink 6 to 8 glasses a day.

Drink less alcohol

This is an obvious piece of advice. There is no need to cut it out of your life completely but if you can limit your intake to 5 units per week you will be greatly reducing your intake of excess calories and excess sugars which will cause your cells to release more insulin to break down.

Reducing your alcohol content will also improve your chances of conceiving if you are trying for a baby with PCOS.

Stick to foods with a low glycemic index

Foods with a low glycemic index will ensure that sugars and released into your system slowly which will sustain your energy levels but will also regulate the amount of insulin your cells produce. Low glycemic index foods also tend to be lower in fat and consist of whole grains, vegetables and fruit so they are more likely to help you lose weight. It is relatively easy to find low glycemic foods by typing in the term through any search engine

Eat 4 times a day

Eating little and often can help you not to feel hungry all of the time. If you have a long gap between meals your blood sugar levels will drop. Give your body food every few hours to increase your metabolic rate and maintain your blood sugar levels. If you eat smaller meals more often, it is also easier for your body to digest these.

Eat protein for breakfast (more importantly eat breakfast!)

It is true that breakfast is the most important meal of the day. If you don’t eat breakfast this will slow down your metabolic rate and your body will start to store fat. Women with PCOS are very proficient at storing fat and because of insulin resistance you will burn calories more slowly. Eating breakfast will kick start your metabolism. Make sure that you eat some sort of protein for breakfast, or something high in fibre. Protein will release energy into your system more slowly meaning that you will feel fuller for longer and less likely to reach for that chocolate bar!

Living with PCOS is not easy. Research is still ongoing to the causes and potential cures for the condition. I guess our bodies haven’t quite caught up with the lifestyle we lead and the diets we subject ourselves to. If you stick to these simple things, hopefully you can manage your weight and some of the symptoms related to PCOS.

There are many support groups out there for women with PCOS which are a good source of information as sometimes medical advice from your doctor can be varied and scant.

Quite often you will be advised to take the contraceptive pill to treat symptoms and offered little else until you decide that you want to start a family. Don’t feel pushed into doing this unless your symptoms really are severe or if that is your prefered contraceptive method. I have found that I am able to control the condition far better if I know what my body is doing rather than relying on chemical cover ups.