Dealing with polycystic ovary syndrome (PCOS) can feel frustrating and overwhelming, but you’re not alone. It’s a common hormonal condition, and learning more about its causes and treatments can make a big difference in managing your health and fertility. Let’s break down PCOS, its impact on fertility, and how to manage PCOS with diet and other lifestyle strategies. 

At Chiyo, we're here to support you in managing PCOS with our evidence-based Hormone Balance Program. Our program supports hormonal health, a healthy menstrual cycle, and blood sugar regulation with an anti-inflammatory, gut-healthy, low-glycemic diet. Our meals are carefully designed for women focused on their menstrual health or managing health diagnoses like PCOS or endometriosis.

 

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What is PCOS?

PCOS is a common hormonal condition in women of childbearing age. It can cause a range of health issues like irregular periods, hormonal imbalances, excess hair growth, male pattern baldness, acne, and weight gain. PCOS can make it more difficult to get pregnant, and it's linked to metabolic issues like insulin resistance, type 2 diabetes, and abnormal cholesterol levels. PCOS is caused by a complex mix of factors, including genetics, environmental influences, and hormone imbalances. [1-8]

Symptoms of PCOS

Women with PCOS experience a wide range of symptoms that affect different parts of the body. The most common symptoms include: 

• Menstrual irregularities, like infrequent periods or amenorrhea (absence of periods). 
• Facial hair growth
• Acne 
• Thinning hair or baldness
• Small cysts on the ovaries
• Weight gain 
• Insulin resistance and poor blood sugar management 
• Menstrual irregularity 
• Imbalanced cortisol levels

These symptoms can result in various complications, such as:

• Infertility 
• Pregnancy-related issues such as gestational diabetes, preeclampsia, and preterm birth 
• Metabolic conditions like high cholesterol, high blood pressure, and increased risk of heart disease
• Type 2 diabetes 
• Depression, anxiety, and mood disorders
• Chronic inflammation 

[9-14, 36-38] 

Fortunately, you can decrease your risk through consistent dietary changes. Chiyo's Hormone Balance Program can promote a healthy menstrual cycle and can help regulate blood sugar levels.

 

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Strategies for Managing PCOS with Diet  

A healthy diet is one of the best ways to manage PCOS. Eating the right foods can improve insulin resistance, balance hormones, and support fertility. [43][55-56].The key is to focus on the quality of your carbohydrates, healthy fats, and lean proteins while getting the right mix of essential nutrients. Let's break it down:

Carbohydrates

Eating low-glycemic foods like leafy greens, whole grains, and legumes can help manage insulin resistance and blood sugar levels in PCOS. Low-glycemic foods cause a slower, more gradual rise in blood sugar levels and prevent insulin spikes, which can improve metabolic health and reproductive outcomes. [55-57] 

Similarly, cut back on simple and refined carbohydrates and choose fiber-rich, complex carbohydrates instead. High-fiber foods are digested at a slower rare to stabilize blood sugar, improve insulin sensitivity, and keep you feeling fuller for longer stretches. [60-61] High-fiber foods include chia seeds, lentils, whole apples, broccoli, oats, black beans, sweet potatoes (with skin), almonds, quinoa, and raspberries. [56, 59]]

Dietary Fat

Not all sources of fat are created equal, and choosing the right ones can make a big difference for women with PCOS. Increasing your intake of monounsaturated fats (such as olive oil, avocados, almonds, and pumpkin seeds) and anti-inflammatory omega-3 fatty acids (found in fatty fish, flaxseeds, chia seeds, and walnuts) can reduce inflammation and improve cholesterol levels. [56][58] Aim to include two servings of fatty fish per week and regularly incorporate plant-based sources of omega-3s in your diet. 

Protein

Getting enough protein is essential for managing PCOS. Protein supports metabolic health and keeps blood sugar stable. Focus on lean sources of protein like fish, poultry, and eggs, as well as plant-based sources like tofu, beans, lentils, and nuts. [56, 59]

Vitamins and Minerals

Vitamins and minerals can make a big difference in managing PCOS symptoms. Here are a few key nutrients to focus on:

• Vitamin D: Supports metabolism and improves insulin sensitivity. You can find it in foods like shiitake mushrooms, beef liver, cod liver oil, and egg yolks. [43][56]
• Chromium: Helps regulate blood sugar and insulin levels. Sources include cooked broccoli, almonds, cashews, oats, and green beans. [43][56]
• Inositol (a B vitamin, especially myo-inositol): Supports healthy ovulation by improving estrogen production and making follicles more responsive to follicle-stimulating hormone (FSH). Inositol if found in citrus fruits, brown rice, almonds, and lentils.[65-66]
• Cinnamon: Improves insulin sensitivity and regulates menstrual cycles. [50]

Overall Energy Intake 

If you’re managing PCOS with diet and also struggling with weight, take a closer look at your daily calorie intake. Adjusting your diet to reduce excess calories, especially from processed foods and added sugars, can improve insulin sensitivity, lower androgen levels, regulate your periods, and improve fertility. [43, 56-57] Chiyo's Hormone Balance Program offers a personalized nutrition consultation with a registered dietitian to discuss your overall health concerns and support your fertility journey.

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Holistic Practices

Holistic therapies like mindfulness, yoga, and acupuncture can be therapeutic for women with PCOS. Yoga and mindfulness can lower blood pressure, reduce inflammation, and manage stress. Acupuncture can improve hormone levels to improve mental health. [49, 54] Additionally, Traditional Chinese Medicine (TCM) herbs, like Jia-Wei-Xiao-Yao-San, can balance hormones, reduce insulin resistance, and regulate periods. [52-53]

At Chiyo, we're here to support you in managing PCOS with our evidence-based Hormone Balance Program. Our program supports hormone balance, a healthy menstrual cycle, and blood sugar regulation with an anti-inflammatory, gut-healthy, low-glycemic diet. Our meals are carefully designed for women focused on their menstrual health or managing health diagnoses like PCOS or endometriosis. 

 

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FAQs

What is Polycystic Ovary Syndrome (PCOS)?

PCOS is a common condition in women of childbearing age that can lead to irregular periods, excess hair growth, acne, male-pattern baldness, weight gain, and difficulties with pregnancy. It is associated with metabolic problems such as insulin resistance and type 2 diabetes.

What are some common symptoms of PCOS?

Common symptoms include menstrual irregularities (infrequent or absent periods), excess hair growth, acne, male-pattern baldness, multiple small ovarian follicles, obesity, insulin resistance, and potential infertility.

How is PCOS diagnosed?

PCOS is typically diagnosed using the Rotterdam criteria, which require the presence of at least two of the following: irregular ovulation, excess androgen levels (clinically or biochemically), and polycystic ovarian morphology on ultrasound. Other conditions must be ruled out.

Are ovarian cysts always present in PCOS?

No, not all women with PCOS have visible cysts on their ovaries. The diagnosis can be based on other criteria such as hormonal levels and menstrual irregularities.

Can PCOS affect women who are not overweight?

PCOS can affect women of any weight. While obesity can exacerbate symptoms, it is not a prerequisite for PCOS.

What role does lifestyle play in managing PCOS?

Lifestyle changes, such as regular physical activity and a balanced diet, are crucial in managing PCOS. These changes can improve insulin sensitivity, reduce inflammation, and help with symptom control.

What dietary adjustments are recommended for managing PCOS?

A diet focusing on low glycemic index foods, high fiber intake, monounsaturated fats, omega-3 fatty acids, and lean proteins is recommended. Reducing simple sugars and refined carbohydrates can also help manage insulin levels.

How does insulin resistance relate to PCOS?

Many women with PCOS have insulin resistance, which means their bodies do not use insulin effectively. This can lead to higher insulin levels and exacerbate symptoms of PCOS, such as high androgen levels and menstrual irregularities.

How can psychological support be beneficial for women with PCOS?

Women with PCOS are at higher risk for depression and anxiety. Psychological support and screening for mood disorders can be crucial in managing the emotional aspects of the condition and improving overall wellbeing.

 

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