Change your diet to improve PCOS symptoms

Many women suffer from PCOS (polycystic ovary syndrome)—and medicine’s response can be brutal.  Oral contraceptives and the anti-diabetes drug metformin are standard treatments—but a change of diet can be just as effective, and without life-debilitating side effects.

As metformin typically causes gastro-intestinal problems, the drug adds to the problems caused by PCOS, such as insulin insensitivity, irregular periods, excess facial and body hair, infertility and obesity.

Researchers from the Indian Council of Medical Research analysed 80 studies that had looked at the impact of various diets on PCOS, and how they tackle insulin sensitivity, one of the key drivers of PCOS symptoms.

They discovered that four diets could all help improve symptoms, and without the drugs. They are:

• A low–Glycemic Index (GI) diet, which ranks carbohydrate-containing foods according to how much they increase blood sugar, can improve insulin resistance, reduce androgen levels and increase ovulatory cycles.
• A ketogenic diet, featuring high fat, adequate protein and low carbohydrates, can lower androgen levels as well as improve reproductive hormone levels, insulin sensitivity and sex hormone-binding globulin (SHBG) levels. Low SHBG levels can lead to PCOS symptoms like facial hair and acne.
• An omega-3-rich diet including foods like salmon, mackerel, sardines, nuts, chia seeds and flaxseed oil can improve insulin resistance as well as levels of adiponectin, a protein hormone known for its insulin-sensitizing and anti-inflammatory effects. PCOS sufferers often have low levels of this hormone.
• A high-fiber diet, which includes plenty of vegetables, fruits, whole grains, legumes, nuts and seeds, is associated with less insulin resistance as well as lower fasting insulin and androgen levels.

Besides dietary changes, other lifestyle modifications can have a significant impact on PCOS, the researchers said. Exercise, particularly aerobic exercise such as brisk walking, running, cycling or swimming; supplements, including omega-3s, probiotics and vitamin D; and behavioral interventions like talking therapies and stress management techniques can all be beneficial for PCOS.

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