Polycystic Ovary Syndrome (PCOS) is a hormonal disorder that affects many women of childbearing age. If you’re living with PCOS, you might already know that symptoms like irregular periods, weight fluctuations, and stubborn acne can be frustrating. But here’s the good news: nutrition and lifestyle changes can make a significant difference in managing PCOS symptoms. In this guide, we’ll break down how food choices can support your health and how working with a dietitian can help you create a sustainable plan tailored to your needs.
Understanding PCOS and Its Impact on the Body
What is PCOS?
PCOS is a hormonal condition that affects the ovaries and can lead to irregular menstrual cycles, excess androgen (male hormone) levels, and cysts on the ovaries. While the exact cause of PCOS isn’t fully understood, factors like insulin resistance, inflammation, and genetics may play a role.
Common symptoms of PCOS
Irregular or missed periods
Weight gain or difficulty losing weight, especially around the belly
Acne or oily skin
Excess hair growth (hirsutism)
Hair thinning or hair loss
Fatigue and mood changes
Infertility
The Role of Nutrition in Managing PCOS
How diet influences insulin resistance and blood sugar levels
Insulin resistance occurs when the body’s cells become less responsive to the effects of insulin, a hormone that helps regulate blood sugar levels. Many individuals with PCOS experience insulin resistance, meaning their bodies struggle to use insulin efficiently. This can lead to high blood sugar levels, increased fat storage, difficulty managing weight, and an increased risk of type 2 diabetes.
The connection between weight management and PCOS symptoms
Weight management can play a key role in reducing PCOS symptoms. Research shows that weight loss of 5-10% can improve insulin sensitivity, regulate menstrual cycles, and support overall hormonal balance. However, the focus should be on sustainable, nutrient-dense eating rather than restrictive dieting.
Best Foods for PCOS Management
Overall, a balanced eating plan that emphasizes nutrient-dense foods can help reduce PCOS symptoms and improve metabolic health. Below are some dietary recommendations based on current research:
Lean proteins: Incorporating lean proteins like chicken, fish, tofu, and legumes can help improve insulin sensitivity, balance hormones, and aid in weight loss.
Healthy fats: Omega-3 fatty acids, found in fatty fish (salmon, tuna, mackerel) and nuts and seeds (flaxseed, chia seeds, walnuts), have been shown to offer several benefits for managing PCOS, including improved insulin resistance, reduced inflammation, and regulation of hormonal imbalances.
Fiber-rich foods: Incorporating fiber-rich foods into your eating plan can play a significant role in managing PCOS by managing insulin resistance, promoting satiety, and improving gut health. Fiber-rich foods include:
Whole grains (brown rice, quinoa, oats, barley, whole wheat products)
Fruits (berries, citrus fruits, apples, pears, peaches)
Vegetables (especially non-starchy vegetables, such as leafy greens, mushrooms, peppers, broccoli, asparagus, and cauliflower to name a few)
Legumes (lentils, chickpeas, beans)
Nuts & seeds
Polycystic Ovary Syndrome (PCOS) is a hormonal disorder that affects many women of childbearing age. If you’re living with PCOS, you might already know that symptoms like irregular periods, weight fluctuations, and stubborn acne can be frustrating. But here’s the good news: nutrition and lifestyle changes can make a significant difference in managing PCOS symptoms. In this guide, we’ll break down how food choices can support your health and how working with a dietitian can help you create a sustainable plan tailored to your needs.
Understanding PCOS and Its Impact on the Body
What is PCOS?
PCOS is a hormonal condition that affects the ovaries and can lead to irregular menstrual cycles, excess androgen (male hormone) levels, and cysts on the ovaries. While the exact cause of PCOS isn’t fully understood, factors like insulin resistance, inflammation, and genetics may play a role.
Common symptoms of PCOS
Irregular or missed periods
Weight gain or difficulty losing weight, especially around the belly
Acne or oily skin
Excess hair growth (hirsutism)
Hair thinning or hair loss
Fatigue and mood changes
Infertility
The Role of Nutrition in Managing PCOS
How diet influences insulin resistance and blood sugar levels
Insulin resistance occurs when the body’s cells become less responsive to the effects of insulin, a hormone that helps regulate blood sugar levels. Many individuals with PCOS experience insulin resistance, meaning their bodies struggle to use insulin efficiently. This can lead to high blood sugar levels, increased fat storage, difficulty managing weight, and an increased risk of type 2 diabetes.
The connection between weight management and PCOS symptoms
Weight management can play a key role in reducing PCOS symptoms. Research shows that weight loss of 5-10% can improve insulin sensitivity, regulate menstrual cycles, and support overall hormonal balance. However, the focus should be on sustainable, nutrient-dense eating rather than restrictive dieting.
Best Foods for PCOS Management
Overall, a balanced eating plan that emphasizes nutrient-dense foods can help reduce PCOS symptoms and improve metabolic health. Below are some dietary recommendations based on current research:
Lean proteins: Incorporating lean proteins like chicken, fish, tofu, and legumes can help improve insulin sensitivity, balance hormones, and aid in weight loss.
Healthy fats: Omega-3 fatty acids, found in fatty fish (salmon, tuna, mackerel) and nuts and seeds (flaxseed, chia seeds, walnuts), have been shown to offer several benefits for managing PCOS, including improved insulin resistance, reduced inflammation, and regulation of hormonal imbalances.
Fiber-rich foods: Incorporating fiber-rich foods into your eating plan can play a significant role in managing PCOS by managing insulin resistance, promoting satiety, and improving gut health. Fiber-rich foods include:
Whole grains (brown rice, quinoa, oats, barley, whole wheat products)
Fruits (berries, citrus fruits, apples, pears, peaches)
Vegetables (especially non-starchy vegetables, such as leafy greens, mushrooms, peppers, broccoli, asparagus, and cauliflower to name a few)
Legumes (lentils, chickpeas, beans)
Nuts & seeds
Polycystic Ovary Syndrome (PCOS) is a hormonal disorder that affects many women of childbearing age. If you’re living with PCOS, you might already know that symptoms like irregular periods, weight fluctuations, and stubborn acne can be frustrating. But here’s the good news: nutrition and lifestyle changes can make a significant difference in managing PCOS symptoms. In this guide, we’ll break down how food choices can support your health and how working with a dietitian can help you create a sustainable plan tailored to your needs.
Understanding PCOS and Its Impact on the Body
What is PCOS?
PCOS is a hormonal condition that affects the ovaries and can lead to irregular menstrual cycles, excess androgen (male hormone) levels, and cysts on the ovaries. While the exact cause of PCOS isn’t fully understood, factors like insulin resistance, inflammation, and genetics may play a role.
Common symptoms of PCOS
Irregular or missed periods
Weight gain or difficulty losing weight, especially around the belly
Acne or oily skin
Excess hair growth (hirsutism)
Hair thinning or hair loss
Fatigue and mood changes
Infertility
The Role of Nutrition in Managing PCOS
How diet influences insulin resistance and blood sugar levels
Insulin resistance occurs when the body’s cells become less responsive to the effects of insulin, a hormone that helps regulate blood sugar levels. Many individuals with PCOS experience insulin resistance, meaning their bodies struggle to use insulin efficiently. This can lead to high blood sugar levels, increased fat storage, difficulty managing weight, and an increased risk of type 2 diabetes.
The connection between weight management and PCOS symptoms
Weight management can play a key role in reducing PCOS symptoms. Research shows that weight loss of 5-10% can improve insulin sensitivity, regulate menstrual cycles, and support overall hormonal balance. However, the focus should be on sustainable, nutrient-dense eating rather than restrictive dieting.
Best Foods for PCOS Management
Overall, a balanced eating plan that emphasizes nutrient-dense foods can help reduce PCOS symptoms and improve metabolic health. Below are some dietary recommendations based on current research:
Lean proteins: Incorporating lean proteins like chicken, fish, tofu, and legumes can help improve insulin sensitivity, balance hormones, and aid in weight loss.
Healthy fats: Omega-3 fatty acids, found in fatty fish (salmon, tuna, mackerel) and nuts and seeds (flaxseed, chia seeds, walnuts), have been shown to offer several benefits for managing PCOS, including improved insulin resistance, reduced inflammation, and regulation of hormonal imbalances.
Fiber-rich foods: Incorporating fiber-rich foods into your eating plan can play a significant role in managing PCOS by managing insulin resistance, promoting satiety, and improving gut health. Fiber-rich foods include:
Whole grains (brown rice, quinoa, oats, barley, whole wheat products)
Fruits (berries, citrus fruits, apples, pears, peaches)
Vegetables (especially non-starchy vegetables, such as leafy greens, mushrooms, peppers, broccoli, asparagus, and cauliflower to name a few)
Legumes (lentils, chickpeas, beans)
Nuts & seeds
Polycystic Ovary Syndrome (PCOS) is a hormonal disorder that affects many women of childbearing age. If you’re living with PCOS, you might already know that symptoms like irregular periods, weight fluctuations, and stubborn acne can be frustrating. But here’s the good news: nutrition and lifestyle changes can make a significant difference in managing PCOS symptoms. In this guide, we’ll break down how food choices can support your health and how working with a dietitian can help you create a sustainable plan tailored to your needs.
Understanding PCOS and Its Impact on the Body
What is PCOS?
PCOS is a hormonal condition that affects the ovaries and can lead to irregular menstrual cycles, excess androgen (male hormone) levels, and cysts on the ovaries. While the exact cause of PCOS isn’t fully understood, factors like insulin resistance, inflammation, and genetics may play a role.
Common symptoms of PCOS
Irregular or missed periods
Weight gain or difficulty losing weight, especially around the belly
Acne or oily skin
Excess hair growth (hirsutism)
Hair thinning or hair loss
Fatigue and mood changes
Infertility
The Role of Nutrition in Managing PCOS
How diet influences insulin resistance and blood sugar levels
Insulin resistance occurs when the body’s cells become less responsive to the effects of insulin, a hormone that helps regulate blood sugar levels. Many individuals with PCOS experience insulin resistance, meaning their bodies struggle to use insulin efficiently. This can lead to high blood sugar levels, increased fat storage, difficulty managing weight, and an increased risk of type 2 diabetes.
The connection between weight management and PCOS symptoms
Weight management can play a key role in reducing PCOS symptoms. Research shows that weight loss of 5-10% can improve insulin sensitivity, regulate menstrual cycles, and support overall hormonal balance. However, the focus should be on sustainable, nutrient-dense eating rather than restrictive dieting.
Best Foods for PCOS Management
Overall, a balanced eating plan that emphasizes nutrient-dense foods can help reduce PCOS symptoms and improve metabolic health. Below are some dietary recommendations based on current research:
Lean proteins: Incorporating lean proteins like chicken, fish, tofu, and legumes can help improve insulin sensitivity, balance hormones, and aid in weight loss.
Healthy fats: Omega-3 fatty acids, found in fatty fish (salmon, tuna, mackerel) and nuts and seeds (flaxseed, chia seeds, walnuts), have been shown to offer several benefits for managing PCOS, including improved insulin resistance, reduced inflammation, and regulation of hormonal imbalances.
Fiber-rich foods: Incorporating fiber-rich foods into your eating plan can play a significant role in managing PCOS by managing insulin resistance, promoting satiety, and improving gut health. Fiber-rich foods include:
Whole grains (brown rice, quinoa, oats, barley, whole wheat products)
Fruits (berries, citrus fruits, apples, pears, peaches)
Vegetables (especially non-starchy vegetables, such as leafy greens, mushrooms, peppers, broccoli, asparagus, and cauliflower to name a few)
Legumes (lentils, chickpeas, beans)
Nuts & seeds
Polycystic Ovary Syndrome (PCOS) is a hormonal disorder that affects many women of childbearing age. If you’re living with PCOS, you might already know that symptoms like irregular periods, weight fluctuations, and stubborn acne can be frustrating. But here’s the good news: nutrition and lifestyle changes can make a significant difference in managing PCOS symptoms. In this guide, we’ll break down how food choices can support your health and how working with a dietitian can help you create a sustainable plan tailored to your needs.
Understanding PCOS and Its Impact on the Body
What is PCOS?
PCOS is a hormonal condition that affects the ovaries and can lead to irregular menstrual cycles, excess androgen (male hormone) levels, and cysts on the ovaries. While the exact cause of PCOS isn’t fully understood, factors like insulin resistance, inflammation, and genetics may play a role.
Common symptoms of PCOS
Irregular or missed periods
Weight gain or difficulty losing weight, especially around the belly
Acne or oily skin
Excess hair growth (hirsutism)
Hair thinning or hair loss
Fatigue and mood changes
Infertility
The Role of Nutrition in Managing PCOS
How diet influences insulin resistance and blood sugar levels
Insulin resistance occurs when the body’s cells become less responsive to the effects of insulin, a hormone that helps regulate blood sugar levels. Many individuals with PCOS experience insulin resistance, meaning their bodies struggle to use insulin efficiently. This can lead to high blood sugar levels, increased fat storage, difficulty managing weight, and an increased risk of type 2 diabetes.
The connection between weight management and PCOS symptoms
Weight management can play a key role in reducing PCOS symptoms. Research shows that weight loss of 5-10% can improve insulin sensitivity, regulate menstrual cycles, and support overall hormonal balance. However, the focus should be on sustainable, nutrient-dense eating rather than restrictive dieting.
Best Foods for PCOS Management
Overall, a balanced eating plan that emphasizes nutrient-dense foods can help reduce PCOS symptoms and improve metabolic health. Below are some dietary recommendations based on current research:
Lean proteins: Incorporating lean proteins like chicken, fish, tofu, and legumes can help improve insulin sensitivity, balance hormones, and aid in weight loss.
Healthy fats: Omega-3 fatty acids, found in fatty fish (salmon, tuna, mackerel) and nuts and seeds (flaxseed, chia seeds, walnuts), have been shown to offer several benefits for managing PCOS, including improved insulin resistance, reduced inflammation, and regulation of hormonal imbalances.
Fiber-rich foods: Incorporating fiber-rich foods into your eating plan can play a significant role in managing PCOS by managing insulin resistance, promoting satiety, and improving gut health. Fiber-rich foods include:
Whole grains (brown rice, quinoa, oats, barley, whole wheat products)
Fruits (berries, citrus fruits, apples, pears, peaches)
Vegetables (especially non-starchy vegetables, such as leafy greens, mushrooms, peppers, broccoli, asparagus, and cauliflower to name a few)
Legumes (lentils, chickpeas, beans)
Nuts & seeds
Meet With an Online Registered Dietitian
95% of our patients meet with their dietitian for free.
Meet With an Online Registered Dietitian
95% of our patients meet with their dietitian for free.
Meet With an Online Registered Dietitian
95% of our patients meet with their dietitian for free.
Meet With an Online Registered Dietitian
95% of our patients meet with their dietitian for free.
Foods to Limit for PCOS Symptom Management
Foods high in added sugars and their impact on insulin resistance
Foods and beverages high in sugars and low in fiber can cause your blood sugar to spike, which can then worsen insulin resistance. This includes sweetened beverages like sodas, juices, and sweet teas, as well as sweet foods like candy, cookies, cakes, and ice cream.
Ultraprocessed foods and their effect on body weight
Ultraprocessed foods, or UPFs, include frozen meals, soft drinks, hot dogs and cold cuts, fast food, salty snacks, and package cakes and cookies. Studies have shown that diets high in UPFs can contribute to weight gain and worsen PCOS symptoms. These foods tend to be high in refined sugars and saturated fats, and low in fiber and antioxidants, making them less supportive of overall health.
The role of dairy in PCOS
The role of dairy in PCOS is complex and not fully understood. Some individuals with PCOS may find that dairy products worsen symptoms. Since not everyone needs to avoid dairy completely, working with a dietitian to create an individualized plan can be helpful for symptom management.
Lifestyle Factors That Support PCOS Management
How physical activity complements dietary changes
Engaging in regular physical activity, including aerobic exercise and strength training, can help improve insulin sensitivity and reduce abdominal fat. According to the 2023 PCOS guidelines, recommendations are as follows:
For the prevention of weight gain and maintenance of health, adults should aim for a minimum of:
150 to 300 minutes per week of moderate-intensity activities OR
75 to 150 minutes per week of vigorous-intensity aerobic activity
For promotion of greater health benefits including modest weight loss and prevention of weight regain, adults should aim for a minimum of:
250 min per week of moderate-intensity activities OR
150 min per week of vigorous-intensity activities
*Remember to always speak with your medical team before starting a new exercise routine or making changes to your current routine.
Stress management and its effect on hormonal balance
Studies have shown that individuals with PCOS have higher levels of stress, depression, and anxiety than those without PCOS. Managing stress effectively often involves a combination of motivational interviewing and cognitive behavioral therapy (CBT), mindfulness practices, and lifestyle modifications. If you are experiencing stress, anxiety, or depression, the PCOS Awareness Association has accessible resources to help guide you.
Importance of sleep in regulating PCOS symptoms
Quality sleep is essential for hormone regulation and metabolic health. Compared to individuals without PCOS, individuals with PCOS have significantly higher prevalence of obstructive sleep apnea (OSA). OSA, as well as other sleep disturbances such as insomnia and restless sleep, can worsen PCOS symptoms. The 2023 PCOS guidelines recommend that individuals with PCOS should be assessed for symptoms of OSA to help manage any sleep disturbances.
How to Build a PCOS-Friendly Meal Plan
Balancing macronutrients for long-term PCOS management
While there is no evidence to support any specific diet for the management of PCOS, an overall healthy eating pattern that emphasizes lean proteins, fiber-rich foods, and healthy fats has been associated with reduced severity of PCOS. A comprehensive review found that combined with regular physical activity, a balanced eating plan with 40% energy from carbohydrates, 30% from fats, and 30% from protein may reduce PCOS symptoms.
However, it’s important to understand that there is no “one-size-fits-all” plan as every individual is different. Working with your healthcare provider and registered dietitian to better manage your symptoms is essential.
Final Thoughts: Taking Control of PCOS Through Nutrition and Lifestyle
Managing PCOS can feel overwhelming, but small, consistent changes in nutrition and lifestyle can have a powerful impact. By focusing on whole, nutrient-dense foods, staying active, and prioritizing self-care, you can support your body and feel your best.
If you’re looking for personalized guidance, a registered dietitian can help you create a tailored nutrition plan that works for your unique needs. At Season Health, our dietitians specialize in PCOS management and are here to support you on your journey. Ready to take the next step? Schedule a consultation today to get started on your journey to better health!
Foods to Limit for PCOS Symptom Management
Foods high in added sugars and their impact on insulin resistance
Foods and beverages high in sugars and low in fiber can cause your blood sugar to spike, which can then worsen insulin resistance. This includes sweetened beverages like sodas, juices, and sweet teas, as well as sweet foods like candy, cookies, cakes, and ice cream.
Ultraprocessed foods and their effect on body weight
Ultraprocessed foods, or UPFs, include frozen meals, soft drinks, hot dogs and cold cuts, fast food, salty snacks, and package cakes and cookies. Studies have shown that diets high in UPFs can contribute to weight gain and worsen PCOS symptoms. These foods tend to be high in refined sugars and saturated fats, and low in fiber and antioxidants, making them less supportive of overall health.
The role of dairy in PCOS
The role of dairy in PCOS is complex and not fully understood. Some individuals with PCOS may find that dairy products worsen symptoms. Since not everyone needs to avoid dairy completely, working with a dietitian to create an individualized plan can be helpful for symptom management.
Lifestyle Factors That Support PCOS Management
How physical activity complements dietary changes
Engaging in regular physical activity, including aerobic exercise and strength training, can help improve insulin sensitivity and reduce abdominal fat. According to the 2023 PCOS guidelines, recommendations are as follows:
For the prevention of weight gain and maintenance of health, adults should aim for a minimum of:
150 to 300 minutes per week of moderate-intensity activities OR
75 to 150 minutes per week of vigorous-intensity aerobic activity
For promotion of greater health benefits including modest weight loss and prevention of weight regain, adults should aim for a minimum of:
250 min per week of moderate-intensity activities OR
150 min per week of vigorous-intensity activities
*Remember to always speak with your medical team before starting a new exercise routine or making changes to your current routine.
Stress management and its effect on hormonal balance
Studies have shown that individuals with PCOS have higher levels of stress, depression, and anxiety than those without PCOS. Managing stress effectively often involves a combination of motivational interviewing and cognitive behavioral therapy (CBT), mindfulness practices, and lifestyle modifications. If you are experiencing stress, anxiety, or depression, the PCOS Awareness Association has accessible resources to help guide you.
Importance of sleep in regulating PCOS symptoms
Quality sleep is essential for hormone regulation and metabolic health. Compared to individuals without PCOS, individuals with PCOS have significantly higher prevalence of obstructive sleep apnea (OSA). OSA, as well as other sleep disturbances such as insomnia and restless sleep, can worsen PCOS symptoms. The 2023 PCOS guidelines recommend that individuals with PCOS should be assessed for symptoms of OSA to help manage any sleep disturbances.
How to Build a PCOS-Friendly Meal Plan
Balancing macronutrients for long-term PCOS management
While there is no evidence to support any specific diet for the management of PCOS, an overall healthy eating pattern that emphasizes lean proteins, fiber-rich foods, and healthy fats has been associated with reduced severity of PCOS. A comprehensive review found that combined with regular physical activity, a balanced eating plan with 40% energy from carbohydrates, 30% from fats, and 30% from protein may reduce PCOS symptoms.
However, it’s important to understand that there is no “one-size-fits-all” plan as every individual is different. Working with your healthcare provider and registered dietitian to better manage your symptoms is essential.
Final Thoughts: Taking Control of PCOS Through Nutrition and Lifestyle
Managing PCOS can feel overwhelming, but small, consistent changes in nutrition and lifestyle can have a powerful impact. By focusing on whole, nutrient-dense foods, staying active, and prioritizing self-care, you can support your body and feel your best.
If you’re looking for personalized guidance, a registered dietitian can help you create a tailored nutrition plan that works for your unique needs. At Season Health, our dietitians specialize in PCOS management and are here to support you on your journey. Ready to take the next step? Schedule a consultation today to get started on your journey to better health!
Foods to Limit for PCOS Symptom Management
Foods high in added sugars and their impact on insulin resistance
Foods and beverages high in sugars and low in fiber can cause your blood sugar to spike, which can then worsen insulin resistance. This includes sweetened beverages like sodas, juices, and sweet teas, as well as sweet foods like candy, cookies, cakes, and ice cream.
Ultraprocessed foods and their effect on body weight
Ultraprocessed foods, or UPFs, include frozen meals, soft drinks, hot dogs and cold cuts, fast food, salty snacks, and package cakes and cookies. Studies have shown that diets high in UPFs can contribute to weight gain and worsen PCOS symptoms. These foods tend to be high in refined sugars and saturated fats, and low in fiber and antioxidants, making them less supportive of overall health.
The role of dairy in PCOS
The role of dairy in PCOS is complex and not fully understood. Some individuals with PCOS may find that dairy products worsen symptoms. Since not everyone needs to avoid dairy completely, working with a dietitian to create an individualized plan can be helpful for symptom management.
Lifestyle Factors That Support PCOS Management
How physical activity complements dietary changes
Engaging in regular physical activity, including aerobic exercise and strength training, can help improve insulin sensitivity and reduce abdominal fat. According to the 2023 PCOS guidelines, recommendations are as follows:
For the prevention of weight gain and maintenance of health, adults should aim for a minimum of:
150 to 300 minutes per week of moderate-intensity activities OR
75 to 150 minutes per week of vigorous-intensity aerobic activity
For promotion of greater health benefits including modest weight loss and prevention of weight regain, adults should aim for a minimum of:
250 min per week of moderate-intensity activities OR
150 min per week of vigorous-intensity activities
*Remember to always speak with your medical team before starting a new exercise routine or making changes to your current routine.
Stress management and its effect on hormonal balance
Studies have shown that individuals with PCOS have higher levels of stress, depression, and anxiety than those without PCOS. Managing stress effectively often involves a combination of motivational interviewing and cognitive behavioral therapy (CBT), mindfulness practices, and lifestyle modifications. If you are experiencing stress, anxiety, or depression, the PCOS Awareness Association has accessible resources to help guide you.
Importance of sleep in regulating PCOS symptoms
Quality sleep is essential for hormone regulation and metabolic health. Compared to individuals without PCOS, individuals with PCOS have significantly higher prevalence of obstructive sleep apnea (OSA). OSA, as well as other sleep disturbances such as insomnia and restless sleep, can worsen PCOS symptoms. The 2023 PCOS guidelines recommend that individuals with PCOS should be assessed for symptoms of OSA to help manage any sleep disturbances.
How to Build a PCOS-Friendly Meal Plan
Balancing macronutrients for long-term PCOS management
While there is no evidence to support any specific diet for the management of PCOS, an overall healthy eating pattern that emphasizes lean proteins, fiber-rich foods, and healthy fats has been associated with reduced severity of PCOS. A comprehensive review found that combined with regular physical activity, a balanced eating plan with 40% energy from carbohydrates, 30% from fats, and 30% from protein may reduce PCOS symptoms.
However, it’s important to understand that there is no “one-size-fits-all” plan as every individual is different. Working with your healthcare provider and registered dietitian to better manage your symptoms is essential.
Final Thoughts: Taking Control of PCOS Through Nutrition and Lifestyle
Managing PCOS can feel overwhelming, but small, consistent changes in nutrition and lifestyle can have a powerful impact. By focusing on whole, nutrient-dense foods, staying active, and prioritizing self-care, you can support your body and feel your best.
If you’re looking for personalized guidance, a registered dietitian can help you create a tailored nutrition plan that works for your unique needs. At Season Health, our dietitians specialize in PCOS management and are here to support you on your journey. Ready to take the next step? Schedule a consultation today to get started on your journey to better health!
Foods to Limit for PCOS Symptom Management
Foods high in added sugars and their impact on insulin resistance
Foods and beverages high in sugars and low in fiber can cause your blood sugar to spike, which can then worsen insulin resistance. This includes sweetened beverages like sodas, juices, and sweet teas, as well as sweet foods like candy, cookies, cakes, and ice cream.
Ultraprocessed foods and their effect on body weight
Ultraprocessed foods, or UPFs, include frozen meals, soft drinks, hot dogs and cold cuts, fast food, salty snacks, and package cakes and cookies. Studies have shown that diets high in UPFs can contribute to weight gain and worsen PCOS symptoms. These foods tend to be high in refined sugars and saturated fats, and low in fiber and antioxidants, making them less supportive of overall health.
The role of dairy in PCOS
The role of dairy in PCOS is complex and not fully understood. Some individuals with PCOS may find that dairy products worsen symptoms. Since not everyone needs to avoid dairy completely, working with a dietitian to create an individualized plan can be helpful for symptom management.
Lifestyle Factors That Support PCOS Management
How physical activity complements dietary changes
Engaging in regular physical activity, including aerobic exercise and strength training, can help improve insulin sensitivity and reduce abdominal fat. According to the 2023 PCOS guidelines, recommendations are as follows:
For the prevention of weight gain and maintenance of health, adults should aim for a minimum of:
150 to 300 minutes per week of moderate-intensity activities OR
75 to 150 minutes per week of vigorous-intensity aerobic activity
For promotion of greater health benefits including modest weight loss and prevention of weight regain, adults should aim for a minimum of:
250 min per week of moderate-intensity activities OR
150 min per week of vigorous-intensity activities
*Remember to always speak with your medical team before starting a new exercise routine or making changes to your current routine.
Stress management and its effect on hormonal balance
Studies have shown that individuals with PCOS have higher levels of stress, depression, and anxiety than those without PCOS. Managing stress effectively often involves a combination of motivational interviewing and cognitive behavioral therapy (CBT), mindfulness practices, and lifestyle modifications. If you are experiencing stress, anxiety, or depression, the PCOS Awareness Association has accessible resources to help guide you.
Importance of sleep in regulating PCOS symptoms
Quality sleep is essential for hormone regulation and metabolic health. Compared to individuals without PCOS, individuals with PCOS have significantly higher prevalence of obstructive sleep apnea (OSA). OSA, as well as other sleep disturbances such as insomnia and restless sleep, can worsen PCOS symptoms. The 2023 PCOS guidelines recommend that individuals with PCOS should be assessed for symptoms of OSA to help manage any sleep disturbances.
How to Build a PCOS-Friendly Meal Plan
Balancing macronutrients for long-term PCOS management
While there is no evidence to support any specific diet for the management of PCOS, an overall healthy eating pattern that emphasizes lean proteins, fiber-rich foods, and healthy fats has been associated with reduced severity of PCOS. A comprehensive review found that combined with regular physical activity, a balanced eating plan with 40% energy from carbohydrates, 30% from fats, and 30% from protein may reduce PCOS symptoms.
However, it’s important to understand that there is no “one-size-fits-all” plan as every individual is different. Working with your healthcare provider and registered dietitian to better manage your symptoms is essential.
Final Thoughts: Taking Control of PCOS Through Nutrition and Lifestyle
Managing PCOS can feel overwhelming, but small, consistent changes in nutrition and lifestyle can have a powerful impact. By focusing on whole, nutrient-dense foods, staying active, and prioritizing self-care, you can support your body and feel your best.
If you’re looking for personalized guidance, a registered dietitian can help you create a tailored nutrition plan that works for your unique needs. At Season Health, our dietitians specialize in PCOS management and are here to support you on your journey. Ready to take the next step? Schedule a consultation today to get started on your journey to better health!
Foods to Limit for PCOS Symptom Management
Foods high in added sugars and their impact on insulin resistance
Foods and beverages high in sugars and low in fiber can cause your blood sugar to spike, which can then worsen insulin resistance. This includes sweetened beverages like sodas, juices, and sweet teas, as well as sweet foods like candy, cookies, cakes, and ice cream.
Ultraprocessed foods and their effect on body weight
Ultraprocessed foods, or UPFs, include frozen meals, soft drinks, hot dogs and cold cuts, fast food, salty snacks, and package cakes and cookies. Studies have shown that diets high in UPFs can contribute to weight gain and worsen PCOS symptoms. These foods tend to be high in refined sugars and saturated fats, and low in fiber and antioxidants, making them less supportive of overall health.
The role of dairy in PCOS
The role of dairy in PCOS is complex and not fully understood. Some individuals with PCOS may find that dairy products worsen symptoms. Since not everyone needs to avoid dairy completely, working with a dietitian to create an individualized plan can be helpful for symptom management.
Lifestyle Factors That Support PCOS Management
How physical activity complements dietary changes
Engaging in regular physical activity, including aerobic exercise and strength training, can help improve insulin sensitivity and reduce abdominal fat. According to the 2023 PCOS guidelines, recommendations are as follows:
For the prevention of weight gain and maintenance of health, adults should aim for a minimum of:
150 to 300 minutes per week of moderate-intensity activities OR
75 to 150 minutes per week of vigorous-intensity aerobic activity
For promotion of greater health benefits including modest weight loss and prevention of weight regain, adults should aim for a minimum of:
250 min per week of moderate-intensity activities OR
150 min per week of vigorous-intensity activities
*Remember to always speak with your medical team before starting a new exercise routine or making changes to your current routine.
Stress management and its effect on hormonal balance
Studies have shown that individuals with PCOS have higher levels of stress, depression, and anxiety than those without PCOS. Managing stress effectively often involves a combination of motivational interviewing and cognitive behavioral therapy (CBT), mindfulness practices, and lifestyle modifications. If you are experiencing stress, anxiety, or depression, the PCOS Awareness Association has accessible resources to help guide you.
Importance of sleep in regulating PCOS symptoms
Quality sleep is essential for hormone regulation and metabolic health. Compared to individuals without PCOS, individuals with PCOS have significantly higher prevalence of obstructive sleep apnea (OSA). OSA, as well as other sleep disturbances such as insomnia and restless sleep, can worsen PCOS symptoms. The 2023 PCOS guidelines recommend that individuals with PCOS should be assessed for symptoms of OSA to help manage any sleep disturbances.
How to Build a PCOS-Friendly Meal Plan
Balancing macronutrients for long-term PCOS management
While there is no evidence to support any specific diet for the management of PCOS, an overall healthy eating pattern that emphasizes lean proteins, fiber-rich foods, and healthy fats has been associated with reduced severity of PCOS. A comprehensive review found that combined with regular physical activity, a balanced eating plan with 40% energy from carbohydrates, 30% from fats, and 30% from protein may reduce PCOS symptoms.
However, it’s important to understand that there is no “one-size-fits-all” plan as every individual is different. Working with your healthcare provider and registered dietitian to better manage your symptoms is essential.
Final Thoughts: Taking Control of PCOS Through Nutrition and Lifestyle
Managing PCOS can feel overwhelming, but small, consistent changes in nutrition and lifestyle can have a powerful impact. By focusing on whole, nutrient-dense foods, staying active, and prioritizing self-care, you can support your body and feel your best.
If you’re looking for personalized guidance, a registered dietitian can help you create a tailored nutrition plan that works for your unique needs. At Season Health, our dietitians specialize in PCOS management and are here to support you on your journey. Ready to take the next step? Schedule a consultation today to get started on your journey to better health!
