The Dietary Approach to Treating Polycystic Ovary Syndrome

Polycystic ovary syndrome (PCOS) is a complicated female hormone disorder. It occurs when women have high levels of male hormones and their female hormones don’t cycle properly. Experts also point to a connection with insulin resistance, infertility, and cancers of the breast, prostate, and colon. There may also be a genetic component. Women who have PCOS tend to have high blood pressure, low HDL levels, elevated triglycerides levels, and high fasting blood sugars and are at higher risk for developing type 2 diabetes and heart disease.

Nutrition Connection
The dietary approach to treating PCOS is similar to what doctors recommend for people with type 2 diabetes. Women with PCOS may experience a tougher time losing weight, possibly because high levels of male hormones can increase the appetite. Follow these guidlines:
-Lose just a little weight. A weight loss of just 5% can improve insulin resistance, and that can improve PCOS.
-Increase fiber intake. Adding more fiber to your diet can help you feel fuller longer and help avoid binges. Choose foods such as an apples, pears, berries, lima beans, pinto beans, and pigeon peas.
-Be vigilant about portion control. Serving sizes that are too big often cause too many calories to slip in to the diet.
-Study glycemic index and load levels. The glycemic index and glycemic load indicates the effects that foods have on increasing your blood sugar and insulin levels. Avoid high-glycemic foods, such as white bread and refined cereals, and choose low-glycemic foods, such as legumes, whole grains, and many vegetables and fruits, to help reduce cravings and make it easier to stick to a healthy diet plan.

Beyond the Diet
To combat PCOS, diet, exercise, and weight loss are key along with these guidelines:
-Start walking. A 10-minute walk, maybe around the block, is a great way to get more active.
-45% of women with PCOS have severe depression.
-Address stress and depression. Many symptoms trigger stressful feelings. Those feelings can make you feel worse and neglect the self-care you need to improve your condition. It’s a vicious cycle.
-Consider cognitive behavioral therapy. This short-term talk therapy teaches coping skills and helps you control unhelpful behaviors. In a 2009 study, eight weekly sessions plus three family sessions helped teens with PCOS lose weight and slash their depression scores.
-Address depression. If you have PCOS, you’re also at much higher risk for depression than other women. Try meditation, yoga, or other relaxation techniques and ask your doctor whether a referral to a psychopharmacologist is appropriate.