Polycystic Ovary Syndrome (PCOS) is a hormonal condition which affects 1 in 10 women, however, it is still often misdiagnosed or misunderstood, leading many women to suffer in silence. Whether you have just been diagnosed with PCOS or have been dealing with your condition for years, Dr Marion Gluck offers her 5 top tips on how women can help manage and reduce symptoms:

Diet

Whilst nutrition may not be the full solution, studies have shown that if a patient with PCOS loses weight then their symptoms will improve. Diet and nutrition play a huge role in weight management, and therefore paying attention to what you eat and adapting it accordingly could help PCOS symptoms. If you have been diagnosed with PCOS then pay attention to adding these foods to your diet:

Leafy Greens - Nutrient rich and low in calories, leafy green veg is ideal to aid weight loss as well as nutrition. They are also high in Vitamin D
Lean Grass Fed Meat - Non-organic meat usually contains higher levels of hormones, which are given to the livestock, and this can directly impact human hormone levels.
Healthy Fats - Healthy fats are a source of essential fatty acids, which are key components in the maintenance of cell walls. They help balance your hormones, and help control weight.
Berries, Nuts, Green Tea (anything high in antioxidants) - Women with PCOS have a higher level of oxidative stress, which can then be combatted by eating higher levels of antioxidants in our diet.
Wholegrains - High fibre foods, such as oats, beans, nuts, dried fruit or wholegrain rice, are slow-release carbohydrates. This means that they release sugar into the blood at a slower, more regular pace, and are therefore less likely to cause the spikes in blood sugar levels.

Whilst nutrition may not be the full solution, studies have shown that if a patient with PCOS loses weight then their symptoms will improve. Diet and nutrition play a huge role in weight management, and therefore paying attention to what you eat and adapting it accordingly could help PCOS symptoms. If you have been diagnosed with PCOS then pay attention to adding these foods to your diet:

Foods to avoid

There are some foods that can make actually make PCOS symptoms worse and contribute to a hormone imbalance which can then affect weight. These are the foods which can be worth avoiding, or cutting down on, if you have been diagnosed with PCOS: 

Processed foods – these tend to have a higher Glycaemic Index (GI), which is directly linked to insulin production and diabetes. Women who suffer from PCOS are four times more likely to develop type 2 diabetes, therefore it is very important to avoid high GI foods, which are likely to result in a spike in your blood sugars. 

Dairy – You should avoid dairy with PCOS as IGF-1 (found in cow’s milk) mimics the structure and role of insulin in your body. The IGF-1 which is found in cow’s milk products has the exact same structure as human IFG-1 and therefore further increases these levels in your body.

Unhealthy Fats - Foods which have saturated or hydrogenated fats in, including dairy products such as cream or cheese and fatty red meats, as well as processed or fried foods. These unhealthy fats can increase estrogen production, which can make your PCOS symptoms worse, and can lead to weight gain which can also worsen symptoms.

Gluten – It is advised to cut Gluten from your diet if you have PCOS. This is because gluten can lead to inflammation which can lead to insulin resistance and increase your risk of developing diabetes. Those with higher levels of inflammation have also been shown to have excess androgen production, which can contribute to weight gain and irregular menstruation. 

Omega 3 & Fertility

Omega 3, a fatty acid which can be found in sources such as fish or flax seeds, helps to regulate hormones and reduce your body’s sensitivity to prolactin, a hormone which can suppress ovulation. It increases blood flow to the uterus and increases the egg white cervical mucus which helps sperm reach the egg. Omega 3 also helps to regulate your menstrual cycle.

All of this helps increase your chance of getting pregnant, and once you are essential fatty acids continue to play a large role. For instance, they help support a healthy circulatory system and nervous system.

Take Vitamins

Incredibly, more than 80% of women who suffer from PCOS have been shown to be deficient in vitamin B! This particular vitamin, along with Vitamin D, is linked to many PCOS symptoms, including:

• Insulin Resistance

• Irregular Periods

• Hirsutism (excess hair growth)

• Obesity

• Difficulty Conceiving

Balance your hormones

The most important thing to do before anything else is to talk to a doctor about your options. Many women who are diagnosed with PCOS will be advised to adapt their diet, but you may also be given other options to go alongside.Bio-identical hormone replenishment therapy (BHRT) can be an excellent option for managing or even getting rid of PCOS symptoms. Bio-identical hormones, as the name suggests, are structurally identical to your own hormones and are derived from plants. Following careful diagnosis and study of your hormone test results, a BHRT specialist can prescribe the exact levels of hormones needed to help balance your endocrine system.

More About The Expert

The Marion Gluck Clinic

The Marion Gluck Clinic is the UK’s leading medical clinic that pioneered the use of bioidentical hormones to treat menopause, perimenopause and other hormone related issues. Headed up by Dr. Marion Gluck herself, the clinic uses her method of bioidentical hormonal treatment to rebalance hormones to improve wellbeing, quality of life and to slow down ageing. 

www.mariongluckclinic.com

For More Information on Hormonal Health visit our Instagram to see Natalie’s chat with Doctor and Hormone Specialist Dr Sohére Roked.

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