Healthy Lifestyle with PCOS
PCOS is a common female hormonal and metabolic disorder that can go unchecked for many women in the United States. Learn how simple lifestyle changes can help improve and manage symptoms to better your overall health.
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Polycystic ovary syndrome (PCOS) is the most common female hormonal/reproductive and metabolic disorder affecting 5 million women in the United States. A highly underdiagnosed and undertreated syndrome, many women are not aware they have it. There’s no cure for PCOS, but it can be managed with positive lifestyle changes:
PCOS can affect many areas of a woman’s life in various stages of her lifespan. Symptoms of PCOS are brought on by elevated levels of androgens, male hormones. Though women make these hormones in small amounts, when produced in higher levels than normal, it can lead to many symptoms. If detected and treated early, there is a better chance these symptoms can be managed. Symptoms may include:
Treatment for PCOS
Healthy nutrition approaches: While there is no one best eating pattern for PCOS, research has shown a statistically significant improved control of risk factors associated with insulin resistance and blood sugars when following a Mediterranean approach, which is anti-inflammatory. The core elements include high fiber, unprocessed carbohydrates making up about 50% of total calories, foods:
Consistent, enjoyable physical activity: The exercise recommendations for PCOS are no different than the general guidelines for Americans, which include 150-300 minutes a week of moderate-intensity aerobic exercise and two to three days a week of resistance training. Muscles clear 80% of circulating glucose, decreasing insulin requirements and improving blood sugar. Limiting sedentary time is important so it’s best to select activities that are enjoyable and therefore more likely to be done consistently.
Medications and/or supplements: Birth control pills are often the first line of treatment to help regulate menstruation and acne. To help regulate insulin and control blood glucose levels, Metformin may be used. Biological Trace Element Research reports women with PCOS may need additional supplementation if they are deficient in vitamin D, magnesium, zinc and copper.
Sleep health: A study from Gynecological Endocrinology found sleep disturbances are 20% higher in women with PCOS. Thirty five percent of women with PCOS also suffer from obstructive sleep apnea, independent of their BMI. Sleep disorders increase one’s risk for infertility and are also associated with higher blood pressure and insulin resistance. It’s important to assess sleep health and obtain treatment, if needed.
Manage stress: Mental health can be a challenging issue for women with PCOS. Research shows lifestyle treatment using mindfulness and stress management techniques, including cognitive behavioral therapy, have been shown to improve body image, mood and reduce depression, which in turn has a positive impact on both metabolic and reproductive health.
If you or someone you know is living with PCOS, following these lifestyle guidelines may help improve symptoms and risks associated with the health condition. For more information and professional guidance to help you successfully adopt healthier habits to best manage PCOS, schedule a nutrition consultation with a Cooper Clinic registered dietitian nutritionist. Visit cooperclinicnutrition.com or call 972.560.2655.
Article provided by Elana Paddock, RDN, LD, CDCES, CHWC, Cooper Clinic Nutrition.
- Healthy eating patterns
- Physical activity
- Sleep and stress management
- In some cases, medications and supplements
PCOS can affect many areas of a woman’s life in various stages of her lifespan. Symptoms of PCOS are brought on by elevated levels of androgens, male hormones. Though women make these hormones in small amounts, when produced in higher levels than normal, it can lead to many symptoms. If detected and treated early, there is a better chance these symptoms can be managed. Symptoms may include:
- Irregular periods
- Acne
- Male pattern hair loss
- Excessive hair growth on the face and/or body
- Difficulty losing weight
- Acanthosis nigricans (darkening and thickening of the skin related to insulin resistance)
- Gastrointestinal issues
- Sleep disturbances
- Eating disorder
- Infertility
- High blood pressure and cholesterol levels (may lead to cardiovascular disease)
- Insulin resistance (related to elevated insulin levels and may lead to elevated blood sugars)
Treatment for PCOS
Healthy nutrition approaches: While there is no one best eating pattern for PCOS, research has shown a statistically significant improved control of risk factors associated with insulin resistance and blood sugars when following a Mediterranean approach, which is anti-inflammatory. The core elements include high fiber, unprocessed carbohydrates making up about 50% of total calories, foods:
- Whole grains
- Legumes/beans
- Fruits
- Starchy and non-starchy vegetables
- Lower fat dairy
- Fatty fish high in omega-3 such as salmon and tuna
- Lean meats such as chicken and turkey breast
- Red meat less frequently
Consistent, enjoyable physical activity: The exercise recommendations for PCOS are no different than the general guidelines for Americans, which include 150-300 minutes a week of moderate-intensity aerobic exercise and two to three days a week of resistance training. Muscles clear 80% of circulating glucose, decreasing insulin requirements and improving blood sugar. Limiting sedentary time is important so it’s best to select activities that are enjoyable and therefore more likely to be done consistently.
Medications and/or supplements: Birth control pills are often the first line of treatment to help regulate menstruation and acne. To help regulate insulin and control blood glucose levels, Metformin may be used. Biological Trace Element Research reports women with PCOS may need additional supplementation if they are deficient in vitamin D, magnesium, zinc and copper.
Sleep health: A study from Gynecological Endocrinology found sleep disturbances are 20% higher in women with PCOS. Thirty five percent of women with PCOS also suffer from obstructive sleep apnea, independent of their BMI. Sleep disorders increase one’s risk for infertility and are also associated with higher blood pressure and insulin resistance. It’s important to assess sleep health and obtain treatment, if needed.
Manage stress: Mental health can be a challenging issue for women with PCOS. Research shows lifestyle treatment using mindfulness and stress management techniques, including cognitive behavioral therapy, have been shown to improve body image, mood and reduce depression, which in turn has a positive impact on both metabolic and reproductive health.
If you or someone you know is living with PCOS, following these lifestyle guidelines may help improve symptoms and risks associated with the health condition. For more information and professional guidance to help you successfully adopt healthier habits to best manage PCOS, schedule a nutrition consultation with a Cooper Clinic registered dietitian nutritionist. Visit cooperclinicnutrition.com or call 972.560.2655.
Article provided by Elana Paddock, RDN, LD, CDCES, CHWC, Cooper Clinic Nutrition.