PCOS Management

PCOS is becoming more and more common in modern day society, with insulin resistant driven PCOS seeming to be the most common. Other drivers of PCOS include post-pill PCOS and inflammatory PCOS.

PCOS can impact a woman's hormones, mood, fertility and metabolism. Symptoms vary from weight gain, acne, unwanted hair growth, trouble conceiving, to irregular periods including things like abnormally long cycles, short periods and in some cases, no period.

When it comes to insulin driven PCOS, one of the main goals we should be focusing on is regulating insulin first and foremost. Insulin resistance refers to the body having too much insulin and that high level of insulin inhibits the body's ability to ovulate. This then results in the ovaries making androgens and the flow on affect causes the body to have high testosterone levels. So by managing insulin levels first, we are addressing the root cause that will then bring the remainder of hormones back into balance.

To balance insulin levels, we generally like to apply the below protocols:

Increase protein intake. Protein should be present at each meal and snack. Protein stabilises blood sugar levels and lowers the overall GI rating of a meal. Aim for 30g of protein per meal.

Increase fat intake.

Like protein, fat also reduces the spike in insulin which in turn stabilises blood sugar levels. This too will help to reduce the GI rating of the meal. Think good fats like nuts and seeds, avocado, olive oil, nut butters, coconut oil.

Pick complex carbs over simple carbs.

Complex carbs like sweet potato, quinoa and basmati rice for example have a lower GI rating which means the carbs are released into the body at a slower rate. Simple carbs like white bread, pasta, sweets and sugar spike insulin levels at a faster rate and pushes insulin to become more resistant.

Cut out sugar.

Sweets, treats and desserts are only going to hinder insulin levels rather than help them. Cut out all sweets, processed and refined sugar. This will help to stabilise blood sugar levels and will help to sensitise insulin.

Implement regular exercise.

Find a form of exercise you enjoy and do it regularly. Aiming for 3 workouts per week will help to reduce insulin resistance and help increase insulin sensitivity. Exercise in the form of resistance training like weight training and reformer pilates as well as walking is most ideal.

Consider supplementation.

Supplementing with magnesium and/or inositol can help to sensitise insulin receptors. In fact, inositol is one of the most well researched supplements that aid in managing insulin levels in women with PCOS.

Improve sleep quality and quantity.

How much sleep we get matters. When we sleep, it gives our body the chance to replenish and recover from the day. Sleeping for 8 hours per night that is uninterrupted, will do your insulin levels a world of good. It will help to decrease insulin resistance and improve insulin sensitivity.

When managing PCOS, always start with diet and lifestyle modifications first. What you eat has a huge impact on your health so prioritise nutrient dense whole foods that optimise your health.