PCOS is the abbreviation for Polycystic Ovary Syndrome a common hormonal disorder that
affects women. I became very interested in PCOS when my daughter was diagnosed with it at
the age of 19. Like many young women, she began experiencing symptoms as a teenager. She
was very active and consumed a healthy diet yet her symptoms continued to get worse. She had
seen a number of doctors but none of them had an answer for us.
Then one afternoon, my sister-in-law called. I was driving to Eugene, Oregon to see my daughter
when I received the call. I told my sister-in-law that the symptoms were getting worse and I was
concerned about her. My sister-in law had recently heard of PCOS and thought that my
daughter’s symptoms seemed to be very similar. She recommended that I make an appointment
with and endocrinologist who had more experience with hormones. By the grace of the
endocrinologist, she was able to see my daughter the next day. She confirmed that it was PCOS.
From there my daughter took it upon herself to start researching PCOS and how she could take
back her health naturally. She wanted to avoid taking medications like metformin and hormonal
therapy. Her research led her to several helpful resources which I will link to at the end of this
article. So now that you know how I became interested in PCOS let’s take a look at what PCOS is,
what the common symptoms are, and most importantly, some helpful tips to manage symptoms
or possibly alleviate symptoms altogether.
The PCOS Puzzle
First things first, let’s get a clear picture of what PCOS is. This condition is often characterized by
hormonal imbalances, insulin resistance, and ovarian cysts. It can manifest in various ways, with
symptoms like irregular periods, acne, weight gain, hair thinning, and fertility issues.
PCOS symptoms vary from person to person, however there is one symptom that is common
among most women and that is insulin resistance. Insulin resistance is a condition where the
body has trouble using insulin effectively, leading to elevated blood sugar levels. This can
contribute to various health concerns, including weight gain and an increased risk of type 2
diabetes. It’s unclear in the medical world why the two conditions are correlated but what we
do know is that managing insulin is one of the most effective tools to reducing other PCOS
symptoms.
To the best of my knowledge PCOS is not a condition that is typically out grown or healed
completely. But the good news is that PCOS can be managed and its symptoms can be alleviated
through lifestyle changes, including dietary choices, regular exercise, and stress management.
Embracing a low-glycemic diet that is nutrient dense and helps reduce blood sugar can be
extremely beneficial for managing PCOS naturally.
The ‘Real’ Food Roadmap to Manage Symptoms
A real food approach can significantly influence PCOS management. The focus should revolve
around nourishing our bodies with whole milk dairy if tolerated, wild-caught or grass-fed meat,
fish, poultry, and a rainbow of low glycemic and high fiber fruits and vegetables. Of equal
importance is limiting or completely avoiding sugar, white flour, and highly processed foods.
Let’s break down the key components of a real food roadmap for PCOS:
Balance Blood Sugar
PCOS and insulin resistance often go hand in hand. We don’t know what causes PCOS but we do
know that lowering blood sugar levels and improving insulin sensitivity, is a huge factor when it
comes to reducing symptoms and improving fertility. The real food approach encourages us to
skip processed carbs and sugars while embracing nutrient-dense options. Choose low-glycemic
fruits like berries, apples, and pears, leafy greens, cruciferous veggies, and fiber-rich foods like
sweet potatoes and avocado can help stabilize blood sugar. Include protein and fat from some
of the options below with every meal and snack to slow the absorption of carbohydrates and
prevents spikes in blood sugar.
Embrace Healthy Fats
Fats are not the enemy; they’re your allies in managing PCOS. Incorporate healthy fats like
avocados, nuts, seeds, aged cheese, coconut oil, butter or ghee from grass-fed cows, and olive
oil into your diet. These fats support hormone balance and can help alleviate some PCOS
symptoms.
Prioritize Protein
Protein is crucial for maintaining muscle mass, healing tissues, and supporting balanced
hormone production. Grass-fed and wild-caught sources of meat, fish, eggs and poultry provide
high-quality protein and essential nutrients.
Dairy Done Right
Dairy can be a part of your real food journey, but it’s essential to choose whole milk dairy
products. Whole milk yogurt, kefir, and cheese can be included in your PCOS-friendly diet if they
are well tolerated. These options are less processed than low-fat and non-fat versions, are
typically lower in sugar, and contain vitamins A and D and healthy fats, which can aid in
managing PCOS symptoms. Choose pasteurized dairy or raw milk products if they come from a
trusted source. Avoid ultra-pasteurized and homogenized dairy products.
Eat the Rainbow
Load up your plate with a variety of colorful vegetables including all the colors of the rainbow.
They’re packed with vitamins, minerals, and antioxidants that can help combat inflammation
and support your body in managing PCOS. Include a serving or two of cruciferous veggies in
your daily diet such as broccoli, cauliflower, cabbage, brussels sprouts, Bok choy, kale, radish,
daikon radish, arugula, chard and wasabi. Cruciferous vegetables support the breakdown of
estrogen and can be particularly helpful for women with PCOS and other hormone related
conditions.
Mindful Meal Planning
One of the main challenges people have when it comes to sticking to a dietary protocol, is lack
of planning. Having a meal plan and being prepared for your day or even your week of meals
helps you stay on track. A mindful practice in which you consider incorporating all of the
nutrients and foods you want to eat ensures you have balanced portions of protein, healthy,
fats, veggies, and even some snacks or treats that won’t throw you off track.
If meal planning seems daunting or too time consuming, don’t worry, I’ve gotcha covered. Meal
Planning Made Easy is a course I created to help people learn the steps I use almost every week
to plan our family’s meals. Spending a few minutes each week to plan and prepare for the
upcoming week saves a tremendous amount of time and eliminates feeling frustrated from not
knowing what to eat and drifting from the dietary protocol that supports your health.
Hydration
Water is often overlooked, but staying hydrated is crucial for hormone regulation. Water is
essential to remove toxins including excess hormones that need to be purged from our tissues
and blood stream. Water also delivers nutrients to the cells of our organs providing them with
the vitamins and minerals needed to produce new hormones. For optimal results drink one half
your body weight in ounces of water. For example, if you weigh 160 pounds, drink 80 ounces of
water daily.
Lifestyle Support for PCOS
As a functional nutritional therapy practitioner, I am a firm believer that first and foremost
dietary changes are imperative to heal chronic diseases, conditions, and syndromes. PCOS is
defined as a syndrome because there is no apparent cause but instead patients experience a
group of symptoms. Managing PCOS symptoms with a dietary protocol can be very effective.
Additionally, there are also a few lifestyle changes that can be addressed for continued support.
Consider Supplementation
In some cases, supplements like inositol, vitamin D, and omega-3 fatty acids can complement
your real food approach to managing PCOS. Diindolylmethane (DIM) is a compound created
when you digest cruciferous vegetables that affects the estrogen levels in your body. Black
cohosh has demonstrated to have and estrogen like effect on the nervous system that may
induce ovulation. And finally, maca root has been shown to play a role in fertility, menopause
and PCOS. Maca contains more than 50 phytochemicals that are known for balancing hormone
levels. However, it’s crucial to consult with a functional healthcare professional before adding
any supplements to your regimen.
Stress Management
Don’t underestimate the power of stress in exacerbating PCOS symptoms. Incorporate stress reducing activities like yoga, meditation, deep breathing, or taking walks out doors into your daily routine to help keep your hormones in check.
Stay Active
Regular physical activity can support insulin sensitivity and overall well-being. Engage in a mix of
strength training and cardio exercises to promote a balanced and healthy lifestyle.
Listen to Your Body
Remember, everyone’s body is different. What works for one person may not work for another.
Be mindful of how your body responds to different foods and lifestyle changes and adjust your
approach accordingly.
PCOS doesn’t have to be an insurmountable obstacle. By following a real food roadmap, you can
make significant strides in managing PCOS symptoms naturally. Your journey to better health
with real food is all about balance, patience, and the joy of nourishing your body with the
goodness it deserves. You’ve got this, and I’m here to support you every step of the way.
PCOS Books:
The PCOS Plan
Life In The Fasting Lane
Women, Food and Hormones
