There are several important considerations related to managing Polycystic Ovary Syndrome (PCOS), including diet and exercise. Women with PCOS often have higher than average levels of insulin in their blood and have a difficult time maintaining a healthy weight. If you have PCOS, you can improve the way you feel by knowing the appropriate foods to eat as well as which foods to limit…
DIET AND EXERCISE
When you eat well and maintain a healthy weight, PCOS symptoms often greatly improve. Developing an exercise program to maintain a more active lifestyle is generally recommended as well. Doctors and nutritionists often recommend up to 150 minutes of moderate to robust physical activity per week.
GOING TO THE SOURCE
The origin of most symptoms associated with PCOS is generally thought to be related to insulin resistance and its long-term health effects. The insulin level in your blood goes up after you eat any type of food, however it goes up the most after eating or drinking something that contains carbohydrates. Exercise brings down insulin levels and it also facilitates weight loss. Exercise can be especially helpful in lowering insulin after a meal; therefore, even a 15-30 minute walk after a meal is extremely helpful. It is important to note that even a 10% reduction in body weight has been shown to decrease insulin.
TREATING PCOS NUTRITIONALLY
If you have been diagnosed with PCOS, your reproductive specialist may suggest meeting with a certified nutritionist to set healthy dietary goals and assist with weight loss if necessary.
Some guidelines that may be suggested include the following:
- Consume 40-50% of daily calories from low-glycemic, complex carbohydrates such as vegetables, fruits, and high fiber grains. Balance carbohydrates throughout the day, eating three regular meals and 2-3 small snacks in between.
- Do not skip meals. Eat every 3-4 hours to decrease the incidence of low blood sugar and to diminish extreme hunger.
- Control portions of high-fat and sugary foods/drinks at each meal, including sodas and other sweetened beverages. Be mindful of portions served in restaurants and fast food establishments, as most are at least 50% more than needed. There is no need to waste the extra restaurant portions; place extra food in a “to go” box at the beginning of the meal to avoid overeating.
- Gradually increase intake of high-fiber carbohydrate foods to enhance blood-glucose regulation.
- Choose organic foods whenever possible.
- To increase the intake of phytonutrients and antioxidants, eat an adequate amount of foods from plant sources, including vegetables, fruits, and whole grains.
- Lean proteins, especially plant-based proteins, should be included in meals and snacks.
- Include fat sources rich in omega-3s, such as salmon, tuna, herring, sardines, mackerel, and halibut. Monounsaturates, such as fish, nuts, seeds, avocado, and oil (olive, sesame, flaxseed, etc.) should be regularly included as well. Saturated fats should be limited.
- In order to get enough calcium, include 2-3 servings of low-fat dairy products daily. Alternative calcium supplements may be needed as well.
- Vitamin D deficiency has been associated with insulin resistance; therefore, depending on blood-test results, vitamin D supplements may be necessary.
- Keep hydrated and consider using filtered water to help eliminate xenoestrogens.
MODERATION IS KEY
Currently there is no scientific evidence to support any one particular diet for PCOS. Focusing on balance and moderation, however, and following these evidence-based recommendations can provide help in managing some of the main symptoms related to Polycystic Ovary Syndrome.
PCOS AWARENESS MONTH
PCOS is one of the most common female endocrine disorders and a common cause of infertility. Because there is no cure for this silent fertility disease, September has been named PCOS Awareness Month to help spread the word about the issues related to PCOS and fertility. There are a variety of fertility treatment options available for PCOS patients today, allowing those patients a greater chance to achieve successful conception.
CORM IS HERE TO HELP
The fertility specialists and professional staff at the Center of Reproductive Medicine (CORM) are well known for treating PCOS and for a high level of success in helping couples to conceive. CORM serves the greater southeast Texas area with three state-of-the-art fertility clinics located in Houston, Webster, and Beaumont. The professional staff at CORM is committed to providing the highest quality reproductive medicine, ensuring outstanding care is given to every patient/couple undergoing fertility treatment.
If you are looking for more information regarding infertility or the psychological impact of infertility, be sure to call the professional staff at the Center of Reproductive Medicine today. CORM serves the greater southeast area of Texas with full-service fertility clinics in Houston, Webster, and Beaumont; the professional staff at CORM uses the latest techniques and procedures to help patients achieve the gift of a new life. The reproductive specialists and experienced staff at the Center of Reproductive Medicine understand the emotional toll that infertility takes on individuals and couples; they will work closely with you to help you find the emotional support that you need during your infertility journey.