Diet and Nutritional Strategies for PCOS- Part II

Diet and Nutritional Strategies for PCOS- Part II

Diet and Nutritional Strategies for PCOS

PART 2

Dietary Strategies to Manage PCOS: Nourishing Hormonal Balance

Diet is paramount in PCOS management. The aim is to stabilize blood sugar, reduce insulin resistance, and promote overall hormonal balance.

Prioritize Low Glycemic Index (GI) Foods

Choose foods that release glucose slowly into the bloodstream, preventing rapid insulin spikes. Examples include:

  • Non-starchy vegetables (broccoli, spinach, kale, lettuce)

  • Whole grains (quinoa, brown rice, oats)

  • Legumes (beans, lentils, chickpeas)

  • Fruits with a lower GI (berries, apples, pears)

Incorporate Healthy Fats

Consume sources of healthy fats such as:

  • Avocados

  • Raw nuts and seeds (almonds, walnuts, chia seeds, flaxseeds)

  • Eggs

  • Fatty fish (salmon, sardines, mackerel)

Emphasize Lean Protein

Protein helps stabilize blood sugar levels and promotes satiety. Good sources include:

  • Chicken breast

  • Turkey

  • Fish

  • Eggs

  • Tofu

  • Greek yogurt

Limit Processed Foods and Sugary Items

Be cautious with processed foods, sugary drinks, and refined carbohydrates as they can negatively impact blood sugar and worsen insulin resistance.

Specific Foods That Can Provide Support

  • Cinnamon: May improve insulin sensitivity and regulate menstrual cycles.

  • Flaxseeds: Contain lignans, which may help lower androgen levels.

  • Spearmint Tea: May reduce hirsutism by lowering androgen levels.

  • Berries: Rich in antioxidants that can reduce inflammation.

Targeted Nutritional Supplements

Certain nutritional supplements can provide targeted support for managing PCOS:

  • Inositol: Improves insulin sensitivity, regulates cycles, and lowers androgens.

  • Vitamin D: Important for insulin sensitivity, inflammation, and fertility.

  • Omega-3 Fatty Acids: Reduces inflammation and improves insulin sensitivity.

  • Chromium: May improve insulin sensitivity and blood sugar control.

  • Magnesium: Supports insulin signaling and helps with mood and sleep.

  • N-acetylcysteine (NAC): Improves ovulation, fertility, and insulin sensitivity.

  • Coenzyme Q10 (CoQ10): May enhance egg quality and ovulation.

  • Selenium: Important for thyroid and antioxidant function.

  • Zinc: Helps reduce acne and supports hormone balance.

  • Vitamin B Complex: Supports hormone regulation and fertility.

  • Probiotics: Promote gut health, reducing inflammation and aiding hormone regulation.

Beyond Diet: A Holistic Lifestyle Approach

A holistic PCOS approach includes:

  • Regular Exercise: Improves insulin sensitivity and stress management.

  • Stress Management: Practice yoga, meditation, or deep breathing.

  • Quality Sleep: Aim for 7–9 hours to support hormone balance.

Closing Thoughts

PCOS is a complex condition requiring individualized management. By understanding the mechanisms, recognizing symptoms, and embracing lifestyle changes, women of all body types can manage PCOS effectively.

Don't fall into the trap that you can't have PCOS because you are lean or muscular.

By Benjamin Knight Fuchs, R. Ph.

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