Can a PCOS Diet and Exercise Help Manage Symptoms?

As many as 5 million American women of childbearing age have polycystic ovary syndrome, or PCOS. If you’ve been diagnosed with the condition, you may be able to manage its symptoms with a PCOS diet and regular exercise.

“PCOS affects around 1 in 10 women in their reproductive years, and it’s a common cause of fertility issues,” says Dr. Marlena Masavage, board-certified OBGYN at Beaufort Memorial Obstetrics and Gynecology Specialists. “There is no cure for PCOS, but because it’s related to metabolism and insulin levels, people with PCOS can often use a combination of medications and lifestyle changes to manage its effects.”

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Defining PCOS

In PCOS, an imbalance in a woman’s reproductive hormones interferes with the menstrual cycle.

Typically, eggs are developed during the follicular phase of the menstrual cycle and then released during ovulation. In women with PCOS, eggs may not develop properly, or they may develop but not release during ovulation. This leads to missed or irregular periods, which can make conceiving difficult.

While the exact cause of PCOS isn’t known, researchers believe the condition may develop due to high levels of male hormones (also called androgens). Elevated insulin levels caused by insulin resistance are also common among people with PCOS. Insulin resistance is a condition in which the body’s cells don’t respond well to insulin, which triggers the body to produce more insulin to compensate. PCOS can affect all women, but being overweight or obese or having a mother, sister or aunt with PCOS can increase your risk.

How PCOS Can Affect Someone’s Life

Having PCOS can lead to several disruptive symptoms and health problems. Along with the possibility of infertility, people with PCOS may also experience:

• Acne on the face and other parts of the body, such as the back
• An irregular menstrual cycle
• Darkening of the skin
• Hair growth on the face or chin
• Skin tags in the armpits or neck area
• Thinning hair on the scalp
• Weight gain or difficulty losing weight

PCOS is a complex women’s health issue. The insulin resistance associated with the condition increases a woman’s risk of developing Type 2 diabetes and heart disease. Effective treatment is necessary to reduce that risk and protect a woman’s overall health.

PCOS? Talk With Your Provider

If you’re diagnosed with PCOS, your OBGYN can offer treatment options based on your specific symptoms and overall health. If you’d like to conceive, there are multiple options that may help, including fertility medications, in vitro fertilization and surgery.

If pregnancy isn’t a priority, your OBGYN may recommend oral contraceptives to balance hormone levels. You may also benefit from medications to improve insulin sensitivity as well as healthy lifestyle habits to manage your symptoms.

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Managing PCOS With Weight Loss

Getting to a healthy weight is one key to managing PCOS. A healthy weight looks different for every person, so talk with your medical provider about a good target weight for you based on your body mass index, waist circumference and other health indicators.

To lose weight and keep it off, change your habits instead of turning to all-or-nothing diets or exercise routines. Losing a small amount of weight consistently over time will provide better results in the long run.

Managing PCOS With Exercise

Weight loss requires a careful balance of physical activity and healthy eating. Building regular physical activity into your everyday routine will help you maintain good exercise habits that last.

Choose any activity that appeals to you, as long as it gets your heart pumping faster. Aim to get at least 150 minutes of moderate physical activity each week — that can be anything from a brisk daily walk to a water aerobics class.

In addition to burning calories, exercise helps your body become more sensitive to insulin, reducing insulin sensitivity both immediately after exercise and in the long term. You’ll also build muscle over time, which helps absorb excess sugar in the blood.

Managing PCOS Through a PCOS Diet

Making smart food choices is the second piece of the puzzle when it comes to weight loss. Eating the right mix of foods can also minimize or even eliminate some symptoms of PCOS.

A healthy PCOS diet focuses on the basics: Fill your plate with fruits, vegetables, lean sources of protein and whole grains. Limit processed foods, which often contain too much salt, added sugar and saturated fat. Many highly processed foods also have a high glycemic index, which can cause blood sugar levels to rise.

If you’d like to follow a specific diet, the Dietary Approaches to Stop Hypertension (DASH) diet can be a good place to begin. This approach to eating emphasizes fruits and vegetables, whole grains, lean protein sources, and sources of healthy fat, including olive oil and fatty fish, such as salmon. Because women with PCOS are at an increased risk of high blood pressure, the DASH diet can be especially helpful for them.

Olive oil and fatty fish are also considered anti-inflammatory foods, and women with PCOS can experience chronic inflammation, the exact cause of which is unknown. Other anti-inflammatory foods include nuts, fruits, tomatoes and leafy, green vegetables.

If you have received a diagnosis of PCOS, ask your health care provider about these and other lifestyle changes that can help make a difference in your life.

Beaufort Memorial women’s health providers offer care for women at every age and stage of life. Request an appointment.