Polycystic Ovarian Syndrome (PCOS) is a complicated endocrine (hormonal) disorder that affects a woman’s menstrual cycle, fertility, hormones and metabolism. More seriously can lead to obesity and increased risk of diabetes and heart disease. PCOS symptoms present themselves differently from woman to woman making this condition difficult to diagnose. In fact, many woman don’t they have PCOS until they start trying for a baby and experience difficulty. According to the Jean Hailes Organisation, PCOS affects roughly 12-18% of women in Australia. Unbeknownst to many woman, symptoms will usually appear from puberty and if taking the oral contraceptive pill will be masked.

The term ‘polycystic ovaries’ describes the appearance of the ovaries on an ultrasound scan. The ovaries are enlarged and contain many small undeveloped follicles, usually more than 12 each side.  In clinic, we recommend a pelvic ultrasound with specific hormonal blood tests to confirm.  To help you understand PCOS further click on the link to read my article (2014) https://angea.com.au/lets-break-polycystic-ovarian-syndrome-pcos/

Symptoms to look out for include:

Symptoms include:

• Irregular or absent menstruation
• Cystic Ovaries
• Weight gain
• Elevated insulin levels, insulin resistance or diabetes
• Difficulty ovulating
• Anxiety/Depression
• Significant hair growth around the chin and lips
• Acne
• High levels of Androgen Hormones (Elevated DHEA and testosterone levels)
• Infertility (difficulty falling pregnant)

The great new is, PCOS is treatable and responds amazingly to lifestyle interventions such as diet and exercise. Changing your lifestyle and nutritional habits will empower you not only to improve hormonal regulation but also help you to minimize metabolic and cardiovascular risks later in life.

We share with you some tips as guidelines to help you get started:

Your PCOS Diet should include:

• Whole Foods: these are simple, local and unrefined foods. They provide maximum nutrients, fibre, enzymes and antioxidants. Their processing is limited to enhance digestibility such as soaking or fermenting.
• Low GI Carbohydrates: These are a group of carbohydrates that are slowly digested, causing slower and lower rise in blood sugar after being eaten. They include beans, peas, rice, sweet potatoes, quinoa and most vegetables. Eating slow carbs helps to minimise insulin resistance, regulate blood sugar and improve fertility.
• Avoid Refined Carbohydrates: Include a rainbow of high fibre, high antioxidant fruits and vegetables, legumes, nuts, seeds and whole grains in every meal. A plant-based diet means that most (but not necessarily all) of the diet is based on plant foods. including sugar, white flour, whole wheat flour and any products made from them which means pasta, bread, desserts, lollies and soft drinks.
•  Plant Based Foods: Include a rainbow of high fibre, high antioxidant fruits and vegetables, legumes, nuts, seeds and whole grains in every meal. A plant-based diet means that most (but not necessarily all) of the diet is based on plant foods.
• High Antioxidant Foods: look for the brightest foods such as beets, carrots, goji, and dark leafy greens. Antioxidant fruits and vegetables, herbs and spices help to decrease oxidative stress and cellular inflammation associated with decreased fertility.
• Healthy Fats: Fat is the key to healthy, regulated hormone production. Just make sure you’re getting the right kind to combat cellular inflammation. Go for oils that are pressed, expressed and occur naturally in whole plant foods or found in wild, deep sea short lived fish. We love coconut oil, nut, seed avocado and olive oils.
• Eat Regularly: Keep you blood sugar levels stable by not skipping meals. Eat every 3 to 5 hours and always include some protein such as nuts, nut butter, seeds, hard boiled eggs or hummus dip.
• Portion Sizes: Pay attention to portion sizes so that you don’t overload your glucose load which can make you resistant to insulin. This can lead to more serious conditions such as pre-diabetes and diabetes.
• Pre and Pro Biotics: These promote the growth of beneficial bacteria in the intestinal tract, creating a healthy and happy tummy and regular bowel movements. Probiotics foods are found in whole grains, onions, bananas, garlic, honey, leek, artichokes and fortified foods. Probiotic foods are found in fermented foods such as sauerkraut, live culture yoghurt, kimchi and miso.
• Get Moving: Balance is key! Get your heart rate pumping everyday with at least 30 minutes of exercise. Studies have shown exercise can reserve diabetes and improve insulin sensitivity. If you are overweight, reducing 5-10 % of your body weight can restore your menstrual cycle and reduce distressing symptoms such as facial hair and acne.
• Rest: When you have PCOS your body is under stress because of hormonal dysfunction and hormonal imbalance. Take time out to rejuvenate with meditation, yoga and activities you enjoy. Try to get 7-9 hours sleep every night, and get to bed earlier. LED lights alter your melatonin levels so be sure to put down that phone, computer and watching TV before bed.

In both Chinese & Western Medicine the first line of treatment is diet and weight control. Treatment will vary depending on your life stage. 75% of woman struggle with their weight and more woman have trouble losing weight with PCOS due to insulin resistance.  In my years of personal experience for most, the best diet for women with PCOS is a whole food diet, diary free and gluten free.

For those trying to conceive, your primary focus to managing your PCOS is to regulate insulin resistance and minimise androgens, reduce inflammation, eat a low GI diet and have a regular exercise program to maintain weight, hormonal health and insulin sensitivity.

If you want to receive more in depth information or food therapy that is unique to you, please contact the clinic 03 9510 3700 or email us info@angea.com.au so we can book you in to see one our practitioners.