What is Poly-Cystic Ovary Syndrome?
Poly-Cystic Ovarian Syndrome (PCOS) is a complex endocrine condition. While the exact cause is unknown, we do know that hormone imbalances play a huge part.
Hormones are chemicals made by the body that control everything from our sleep and energy levels, to digestion and mood. With PCOS, studies show that the hormones related to blood sugar, sexual function, and stress are out of balance.
Hormones to Consider
Blood sugar hormones: Insulin is a hormone that moves sugar out of the blood and into cells. Around 65-70% of people PCOS have insulin resistance. This is when insulin is not working as it should to move sugar out of the blood and into parts of the body where it can be used or stored. Over time, this can lead to type 2 diabetes or even weight gain, since insulin acts like a growth hormone. Over time, insulin resistance can also cause issues with leptin hormone. Leptin controls appetite and how the body uses energy.
When both insulin and leptin are out of balance, a person can gain weight quickly, especially around their stomach. They might also face intense sugar cravings and go through low blood sugar episodes!
Sex Hormones: Insulin resistance and being very overweight can lead to a higher level of sex hormones in the blood. In PCOS, a person can have too much testosterone and DHEA, causing acne, alopecia, or unwanted hair growth. Some have high levels of luteinizing hormone & follicle stimulating hormone, which play a central role in the menstrual cycle. Signs of sex hormone imbalance include irregular periods, cyst-like “strands of pearls” around the ovaries, and trouble getting pregnant.
Testosterone levels are often used to help diagnose PCOS, although not everyone with PCOS has this symptom.
Stress hormones: Cortisol is made by the body during times of stress. Cortisol can get in the way of almost every hormone in the body, blocking normal body rhythms. If we go through long-term or chronic stress, risk for PCOS (and other illnesses or disorders) goes up. This can look like missing your period for a few months, seeing extra body hair, or a cystic acne outbreak.
Stress really can do a number on a women’s body!
While this info can be hard to manage, just know that it is possible to improve hormone balance. With lifestyle changes, a person can lower insulin, reduce testosterone, manage stress, and feel more in control of their body.
Can Changes in Eating Improve my Hormone Balance?
Yes, definitely. Research shows that balanced eating and improving our relationship with food can help bring hormones back into balance. While eating habits won’t cure PCOS, many see improvements in blood sugar levels, menstrual cycle regularity, skin health, and fertility.
A great way of eating for PCOS would be:
- High in fiber and antioxidant-rich foods. Think vegetables, fruits, whole grains, nuts, seeds, and beans, plus healthy fats (omega-3’s).
- Regularly include low-fat and vegetarian proteins (like beans, peas and lentils).
- Low in junk foods, sugary drinks, alcohol, fried foods, red and processed meats, and refined starches.
Here are a few meal and snack ideas:
- Three-bean vegetarian chili with a piece of homemade cornbread
- Baked sweet potato topped with black beans and cooked spinach
- Whole grain crackers or sliced apples with unsweetened natural peanut butter
- Steamed edamame with sea salt
- A handful of corn chips and 1/2 cup of no-sugar-added salsa
Whew. If you find yourself confused about how to change out eating habits (or deciding if you even want to!), a registered dietitian can help.
OKAY TO EAT 