Understanding PCOS: A Holistic Approach to Management
September is PCOS Awareness Month and our Women’s Health Dietitian, Emily, is here to breakdown this condition and provide basic tips.
Polycystic Ovary Syndrome (PCOS) is a genetic, hormonal, metabolic, and reproductive condition that affects more than 5 million women in the U.S., making it the most common endocrine disorder among women of reproductive age. However, despite its prevalence, PCOS is often overlooked. This post will dive into key aspects of PCOS, from its symptoms to nutrition and lifestyle interventions.
What is PCOS?
PCOS is no longer viewed as merely a gynecological issue. It is recognized as a complex, endocrine disorder that can lead to serious health risks, including type 2 diabetes, cardiovascular disease, and various psychosocial disorders. Understanding that managing PCOS requires a holistic and functional approach is essential.
Key Symptoms of PCOS: The Rotterdam Criteria
To be diagnosed with PCOS, you must meet two of the following three criteria:
Menstrual Irregularities: This includes irregular, heavy, or missed periods due to missed ovulation.
Elevated Androgens: High testosterone levels can result in facial hair, acne, and hair thinning symptoms.
Multiple Ovarian Cysts: An ultrasound may reveal 12 or more follicles on the ovaries, disrupting regular ovulation.
Insulin Resistance and PCOS
Many women with PCOS (30-95%) experience insulin resistance, which plays a major role in the condition. Insulin resistance occurs when the body requires higher insulin levels to manage blood sugar leading to a metabolic imbalance. We always recommend testing for insulin resistance as it can help rule out other conditions that mimic PCOS symptoms.
Nutrition and Lifestyle Interventions for PCOS
Blood Sugar Balance is Key
Balancing blood sugar is crucial in managing PCOS. A balanced plate that is rich in nutrient-dense foods like fruits, vegetables, whole grains and lean proteins, can help regulate insulin sensitivity and decrease overall inflammation in the body.
The "Plate Method" for Balanced Meals
Instead of focusing on restrictions, the Plate Method emphasizes what to eat: protein and fiber-rich meals that stabilize blood sugar. For example:
Breakfast: Scrambled eggs with peppers, onions, spinach, and whole-grain toast.
Lunch: Turkey, cheese, and crackers with veggies and hummus.
Dinner: Greek chicken bowls with brown rice and veggies.
Exercise and PCOS
Regarding exercise, aim for movement that reduces stress and supports lean muscle mass. The best exercise type depends on your body and preferences, but the key is consistency.
Conclusion: Empowering Yourself with Knowledge
PCOS is a manageable condition, but it requires an integrated approach that considers nutrition, lifestyle, and environmental factors. By focusing on balanced blood sugar, reducing exposure to environmental toxins, and incorporating beneficial supplements, you can better manage your symptoms and improve your overall well-being.
For more personalized support, contact us at info@worleynutritiongroup.com!
You can also read more about 2024 PCOS Awareness Month HERE