PCOS 101: Nutritional Support
Like many of my clients with PCOS, you probably have experienced the anxiety that comes with the many unknowns prior to your diagnosis. You may have known that something was off for a while. Maybe you have noticed that your periods tend to be heavier, irregular or more painful than your friends. Maybe you rarely even get a period, or perhaps you’re envious of the women who don’t have to wax that stubborn chin and body hair. Sound familiar?
You have the answer: PCOS - now what?
Getting a diagnosis can alleviate your anxiety about the unknown, however, if your PCOS diagnosis only left you with more questions, curiosities and concerns, you are not alone. Your OBGYN may have told you that Metformin can help with insulin resistance and that birth control pills will help eliminate symptoms - did she also tell you that birth control is more of a band-aid that doesn’t fix the underlying issue? Taking a holistic approach to PCOS and uncovering the root cause of your hormonal imbalance can provide long-term relief (no band-aid approach necessary). While the exact cause of your PCOS may differ from someone else's, below are some nutrients to prioritize in your diet that can help your body restore hormonal balance and alleviate those unwanted symptoms of PCOS.
Prioritized Nutrients for PCOS:
Fiber: Foods high in fiber can help manage your blood sugar by preventing blood sugar spikes. Since weight gain is associated with PCOS, a diet high in fiber can also be supportive in your weight loss goals. Some high fiber foods include beans & legumes, berries, leafy greens, sweet potatoes and cruciferous vegetables.
Omega-3 fatty acids: Omega-3s play a large role in combating inflammation in the body - a problem many women with PCOS face. Western diets tend to be very high in omega-6 fats, offsetting the balance of our omega-3 : omega-6 ratio. This can lead to more inflammation in the body. Consider making the change to an anti-inflammatory diet, like the Mediterranean diet. You can get more omega-3s by eating fatty fish, flaxseeds, walnuts and chia seeds.
B vitamins: Ladies who have been on an oral birth control pill - has your doctor ever told you that an oral BCP depletes your B vitamins? The B’s play an incredibly important role in your health; from anxiety and mood to hair thinning and energy, B vitamins are your friend. Find an array of B vitamins in leafy greens, legumes, eggs, beef and salmon.
Magnesium: This mineral is required for over 300 biochemical processes in your body. From migraines and mental health to energy production and PMS, magnesium may be the missing puzzle piece to alleviate some of your symptoms. You can get magnesium from dark leafy greens, cashews, legumes, broccoli, bananas and even dark chocolate.
Cruciferous Vegetables: Women with PCOS tend to have hormonal imbalance that can be managed through supporting the liver’s natural detoxification process. The liver plays a crucial role in hormone metabolism and many women with PCOS have issues “clearing” their hormones. Cruciferous vegetables support phase I and phase II enzyme activity which supports healthy detoxification (you don’t need a juice cleanse). Add this family of vegetables to your diet by eating broccoli, brussel sprouts, cauliflower, cabbage, kale, arugula, bok choy and collards. Try some of my favorite cruciferous veg-heavy recipes like a tricolore salad or sautéed collard greens.
Protein: If you are struggling with anxiety, weight gain, low energy and blood sugar imbalances, it’s time to assess your protein intake! Some of my favorite high protein sources are eggs, meat & poultry, fish & seafood, dairy, tofu and tempeh.
Pro tip from a PCOS nutritionist: Make a blend of your favorite nuts, seeds, dried fruit and 70% dark chocolate chunks for a blood sugar-balancing snack that’s rich in supportive vitamins, minerals, fiber, protein and omega-3s!
Eating a variety of colorful whole foods is a great way to maximize your nutrient intake and support your body on a functional level. Combining adequate protein, fiber and healthy fats at each meal can help you manage your blood sugar and lose weight associated with PCOS. For some women, weight loss alone can help restore hormonal balance, bring back a missing menstrual cycle and alleviate PCOS symptoms. Other women need more support to get their hormones back on track. If you are struggling to manage your PCOS or want a personalized plan with recipes, supplement & botanical recommendations as well as further detoxification support and functional lab testing, reach out for one-on-one nutrition counseling.
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