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Polycystic Ovarian Syndrome (PCOS)

What is PCOS?

Polycystic Ovarian Syndrome (PCOS) is a hormonal imbalance that affects 6 – 10% of all women (1). PCOS is characterized by high levels of androgens (hormones such as testosterone) from the ovaries and is associated with insulin resistance. Tiny cysts (“poly” cysts) may or may not surround the ovaries. These cysts are a result of hormonal imbalances, not the cause of them (2). Dietary intervention is essential to management, treatment and care. PCOS is the most common hormonal disorder among women of reproductive age and is genetically linked.

Women with PCOS may encounter some or all of the following:

  • A 40% higher risk of diabetes by the age of 40
  • Increased cardiovascular risk
  • Increased weight gain and decreased weight loss success
  • Hyperinsulinimia (high levels of insulin)
  • Hypoglycemia (low levels of blood sugar)
  • Hyperlipidemia (high levels of lipids – cholesterol and triglycerides)
  • Struggles with acne and hirsutism (excessive hair growth on the face and body)
  • Cystic ovaries
  • Endometrial cancer
  • Heavy, irregular menstrual cycles
  • Depression
  • Eating disorders
  • Intense carbohydrate cravings
  • Infertility
  • Alopecia (hair loss from the head)

General Nutrition Recommendations

Not all women with PCOS are overweight.  However, the majority of women who have PCOS are overweight or obese, a problem exacerbated by hyperinsulinimia.  Women who are overweight and struggle with PCOS are encouraged to achieve a healthy weight.  Since insulin resistance plays a key role in this disease, a low glycemic diet has been the favored approach to weight loss, instead of commonly recommended approaches, including a low fat, high carbohydrate diet.  It is believed that due to high levels of insulin in the body, carbohydrates (especially refined carbohydrates) are more readily stored as fat.  Complex carbohydrates are believed to be a better choice, especially when combined with a fat or protein, to slow the release of carbohydrate into the blood.

Dietary recommendations for PCOS include (3):

  • “Packaging” whole grain carbohydrates with a protein or a fat
  • Choosing unrefined carbohydrate sources with low glycemic indexes
  • Making carbohydrates a smaller portion of the diet.  Consuming more protein and vegetable based main dishes, and making pastas, breads, grains and cereals side items and smaller portions.
  • Utilizing a multivitamin and considering a calcium supplement for those who are not consuming 1,200 mg/day
  • Consuming a minimum of 8 glasses of water a day
  • Utilizing monounsaturated and polyunsaturated fats.  Limiting consumption of saturated fats and trans fats in the diet
  • Exercising.  Both aerobic and anaerobic exercises are necessary for weight management, cardiovascular health and metabolic functioning.

Other Treatment Recommendations

Treatment of PCOS often includes management of irregular menstrual cycles with an estrogen based birth control and an insulin lowering medication.  Christine Marquette has over 40 hours of additional training in the management of PCOS, and is also a contributing author to the blog InCyst on the Best!.  PCOS research concludes that lifestyle factors, primarily dietary modification, are the most promising intervention for this disease.

Many studies have shown that improvements in eating patterns and/or weight loss can reduce insulin and androgen levels.  Marquette Nutrition & Fitness, LLC. can provide you an individualized dietary approach to managing PCOS.  Contact Us to make an appointment.

References:

1. Setji, TL, Brown, AJ. Comprehensive clinical management of polycystic ovarian syndrome. Minerva Med. June 2007, 175-89.

2. Grassi, Angela. www.PCOSnutrition.com

3. McKittrick, M. PCOS and diet.  OBGYN.net Publications. Retrieved on September 20, 2007.