Polycystic Ovarian Syndrome affects somewhere between about 6% and 12% of women of reproductive age. While there is not yet a cure for the condition known to cause pain, cysts, hormonal changes and similar symptoms, research shows that making certain dietary changes has the potential to make it much easier for you to manage.
Why diet matters for people living with PCOS
When you have PCOS, you face a heightened risk of developing a range of diet-related issues, including obesity, inflammation and insulin resistance. Any of these issues may serve as a precursor to prediabetes and Type 2 diabetes. All of them may also increase your chances of developing heart disease or any number of other serious medical conditions.
While PCOS patients experience varying degrees of obesity and inflammation, insulin resistance is especially common among this demographic, impacting anywhere from about 50% to 70% of people living with the condition. Typically, the human body does a good job of producing its own insulin, but when you are “insulin resistant,” it hinders your body’s ability to convert food into energy. In doing so, it may cause glucose to collect in your bloodstream and fat cells, which in turn raises your chances of gaining weight and developing diabetes.
Because you face a heightened chance of developing medical issues relating to your diet when you have PCOS, it is of particular importance that you learn to eat right and maintain a healthy weight. Creating and sticking to a PCOS food list is a great place to start, and incorporating regular exercise into your daily routine also plays an important role in helping you avoid weight gain and related health effects.
What to remember during snack and mealtime
While what you eat while living with PCOS is important, so, too, is when and how you eat. Making – and sticking to – certain dietary habits and changes may help lessen your PCOS symptoms and keep you feeling your best and performing at your peak. When it comes to eating for PCOS, consider taking the following steps.
Establish a routine
It is no secret that eating at regular intervals and eating three square meals a day is good for anyone, but it may prove especially beneficial for you when you have PCOS. Establishing a regular routine helps you avoid having your blood sugar drop during the day, which has the potential to decrease your energy levels. Eating at roughly the same time each day may also help you avoid over-snacking.
Be mindful at mealtimes
Try, too, to slow down and take a moment to enjoy your meals throughout the day. Whenever possible, sit down to eat, and take a few moments to digest your food before moving on with the rest of your day.
Enjoy a varied diet
Make an effort, too, to incorporate a wide range of tastes and flavors into your diet. Your body needs a variety of nutrients to perform at optimal levels, and eating a broad diet helps ensure you get enough of everything you need.
Avoid fad diets
There is a reason the term “fad diet” exists. Most of these diets are overly restrictive, making them difficult, if not impossible, to keep up with in the long run. Also, some diets ask that you eliminate certain elements such as carbs, from your diet entirely. Making major dietary changes like this may hurt in the long run by making it harder for you to maintain healthy blood sugar levels.
When to speak with your doctor
While many people living with PCOS experience similar symptoms, yours, and your specific dietary needs, may differ quite a bit from other people you know who also live with the condition. If you are struggling to live with PCOS-related symptoms or would like a list of recommended foods or drinks to help alleviate those symptoms, talk to your doctor about what specific dietary and lifestyle changes might help you feel, look and perform at your very best.
