Polycycstic Ovarian Syndrome: Why It May Be More Relevant Than You Think
January 7, 2009
The first sign of PCOS may be an irregularity in a women’s menstrual cycle. Periods will occur every 35 days, resulting in fewer than 8 periods a year. A woman may not be able to get pregnant because ovulation occurs less frequently or not all. Other signs of PCOS may include:
Because the underlying cause of PCOS is insulin resistance, a variety of lifestyle changes, ranging from healthy eating to adequate exercise, may be the best way to prevent unhealthy weight gain and the cardiovascular dangers associated with PCOS. A diet that regulates insulin levels is important in controlling the negative effects of PCOS. Foods with a low glycemic index are recommended because these foods do not cause a rapid rise in blood sugar. To control blood sugar, it is important to consume unrefined carbohydrates, lean proteins and healthy fats at each meal.
Eating the proper carbohydrates is one of the keys to controlling blood sugar. Foods that are higher on the glycemic index are highly processed and rapidly digested and absorbed. In return, blood sugar levels/insulin levels experience a rapid rise and fall, which stresses hormone levels. These foods include white bread, white potatoes, soda, excess fruit juice and sugary desserts. On the other hand, foods that are lower on the glycemic index are less processed and supply a slower, more constant supply of energy. Not only does this maintain insulin levels, but also may prevent overeating. These foods include those that are higher in fiber like legumes, whole-grain breads and cereals, whole-wheat pasta, bulgur, barley, brown rice and beans. Legumes such as buckwheat are particularly beneficial for those with PCOS because they contain d-chiro-inositol. This key component may help improve insulin sensitivity and maintain hormonal balance. The method of preparing food also alters its glycemic index value. Pasta that is cooked a bit firmer makes it slower to digest. Similarly, potatoes that are boiled vs. baked or even served cold in a salad are healthier options. Adding a bit of lemon juice or vinaigrette to food may also lower the glycemic index value.
Women with PCOS should also eat a variety of fruits and vegetables, which are high in fiber and provide many valuable nutrients. It is recommended that adults consume 5-9 servings of vegetables a day. If possible, steam vegetables or eat them raw for optimal benefits. The key to healthy eating is to pick the food that is the least processed. Be sure to have enough chromium and magnesium in your diet; Romaine lettuce, broccoli, raw onions and ripe tomatoes are excellent sources of chromium. Green vegetables (especially spinach), some beans, peas, nuts, seeds, and whole, unrefined grains are good sources of magnesium.
When choosing sources of protein, women with PCOS should avoid foods high in saturated fat. Women with PCOS have an elevated risk for heart disease and eating a diet low in saturated fats may help to decrease this risk. When eating protein, always opt for leaner options that are lower in saturated fat. Lean sources of protein include chicken breast (with no skin), turkey breast (with no skin), egg whites, fish fillet, shellfish, lean beef, tuna (in water), non-fat cottage cheese, and beans.
Fat is another component of one’s diet that must be closely monitored. The best fats are those from plant sources such as monounsaturated fat and polyunsaturated fat; polyunsaturated fatty acids (omega-3 and omega-6) specifically improve the metabolism of glucose. Saturated fat, or fat from animal sources, should be limited. Trans fat, created from damaged vegetable oil, is also very difficult for the body to break down. Furthermore, researchers have found that even four grams a day of trans fat could interfere with ovulation. As a result of the growing demand from consumers, manufacturers advertise many foods with 0g trans fat listed on the label. However, if a food contains less than .5g of trans fat per serving, the label may still read 0g. When one consumes more than the recommended serving, which is often the case, a far greater quantity of trans fat is consumed. To prevent this from happening, always read the label carefully. If a food contains “partially hydrogenated oil” or simply “hydrogenated oil,” it will contain small amounts of trans fat. If a food label explicitly states that it contains “fully hydrogenated oil,” it will not contain trans fat and thus is the healthier option.
Increasing your level of exercise is also critical to reducing the effects of PCOS, diabetes and other cardiovascular diseases. It is recommended to engage in physical activity for at least 30 minutes a day. This can be achieved through simple, every day measures. For example, if you are running errands and are within walking distance, opt to walk. This will not only get your exercise in but will also save on gas. Do not think of walking as a solitary exercise and consider bringing a friend. You could even make an evening walk a routine after dinner with your entire family. The possibilities are endless. Always start slow and do not be hard on yourself because every step you take is a new achievement.
Adjusting to a healthier lifestyle may seem difficult at first but remember that a healthy diet is one of the keys to controlling PCOS. The glycemic index is a great tool and is flexible when a meal is healthy and balanced. For example, if you choose a breakfast cereal that is higher on the glycemic index, balance it with yogurt or nuts. Also, potatoes, a food higher on the glycemic index, are appropriate in a soup with barley and lean meat. However, snacking on a bag of potato chips is an unhealthy food choice. Make smart choices when snaking and allow the glycemic index to be a stricter guide. Lastly, do not feel as though you have to completely cut out your favorite foods such as fry bread from your diet. Rather, practice moderation and save these foods for special occasions so you can truly savor them.
For more information:
Polycystic Ovarian Syndrome (PCOS) is a condition that affects approximately 10% of women and can drastically alter one’s lifestyle. It is caused by an imbalance of hormones and is characterized by enlarged ovaries covered in bead-like cysts. The underlying cause of PCOS is insulin resistance, which may be the result of a genetic predisposition.
PCOS increases a woman’s risk of developing:
- Obesity
- Diabetes
- High cholesterol
- High blood pressure
- Heart disease
- Uterine cancer
- Breast cancer
The first sign of PCOS may be an irregularity in a women’s menstrual cycle. Periods will occur every 35 days, resulting in fewer than 8 periods a year. A woman may not be able to get pregnant because ovulation occurs less frequently or not all. Other signs of PCOS may include:
- Obesity/weight gain
- Adult acne
- Excess hair on the face/body
- Male pattern baldness
- Skin tags (small, excess growths of skin usually on the neck or armpit)
- Acanthosis nigricans (darkened skin on nape of neck, armpits, inner thighs, vulva or under breasts)
- History of miscarriages
Because the underlying cause of PCOS is insulin resistance, a variety of lifestyle changes, ranging from healthy eating to adequate exercise, may be the best way to prevent unhealthy weight gain and the cardiovascular dangers associated with PCOS. A diet that regulates insulin levels is important in controlling the negative effects of PCOS. Foods with a low glycemic index are recommended because these foods do not cause a rapid rise in blood sugar. To control blood sugar, it is important to consume unrefined carbohydrates, lean proteins and healthy fats at each meal.
Eating the proper carbohydrates is one of the keys to controlling blood sugar. Foods that are higher on the glycemic index are highly processed and rapidly digested and absorbed. In return, blood sugar levels/insulin levels experience a rapid rise and fall, which stresses hormone levels. These foods include white bread, white potatoes, soda, excess fruit juice and sugary desserts. On the other hand, foods that are lower on the glycemic index are less processed and supply a slower, more constant supply of energy. Not only does this maintain insulin levels, but also may prevent overeating. These foods include those that are higher in fiber like legumes, whole-grain breads and cereals, whole-wheat pasta, bulgur, barley, brown rice and beans. Legumes such as buckwheat are particularly beneficial for those with PCOS because they contain d-chiro-inositol. This key component may help improve insulin sensitivity and maintain hormonal balance. The method of preparing food also alters its glycemic index value. Pasta that is cooked a bit firmer makes it slower to digest. Similarly, potatoes that are boiled vs. baked or even served cold in a salad are healthier options. Adding a bit of lemon juice or vinaigrette to food may also lower the glycemic index value.
Women with PCOS should also eat a variety of fruits and vegetables, which are high in fiber and provide many valuable nutrients. It is recommended that adults consume 5-9 servings of vegetables a day. If possible, steam vegetables or eat them raw for optimal benefits. The key to healthy eating is to pick the food that is the least processed. Be sure to have enough chromium and magnesium in your diet; Romaine lettuce, broccoli, raw onions and ripe tomatoes are excellent sources of chromium. Green vegetables (especially spinach), some beans, peas, nuts, seeds, and whole, unrefined grains are good sources of magnesium.
When choosing sources of protein, women with PCOS should avoid foods high in saturated fat. Women with PCOS have an elevated risk for heart disease and eating a diet low in saturated fats may help to decrease this risk. When eating protein, always opt for leaner options that are lower in saturated fat. Lean sources of protein include chicken breast (with no skin), turkey breast (with no skin), egg whites, fish fillet, shellfish, lean beef, tuna (in water), non-fat cottage cheese, and beans.
Fat is another component of one’s diet that must be closely monitored. The best fats are those from plant sources such as monounsaturated fat and polyunsaturated fat; polyunsaturated fatty acids (omega-3 and omega-6) specifically improve the metabolism of glucose. Saturated fat, or fat from animal sources, should be limited. Trans fat, created from damaged vegetable oil, is also very difficult for the body to break down. Furthermore, researchers have found that even four grams a day of trans fat could interfere with ovulation. As a result of the growing demand from consumers, manufacturers advertise many foods with 0g trans fat listed on the label. However, if a food contains less than .5g of trans fat per serving, the label may still read 0g. When one consumes more than the recommended serving, which is often the case, a far greater quantity of trans fat is consumed. To prevent this from happening, always read the label carefully. If a food contains “partially hydrogenated oil” or simply “hydrogenated oil,” it will contain small amounts of trans fat. If a food label explicitly states that it contains “fully hydrogenated oil,” it will not contain trans fat and thus is the healthier option.
Increasing your level of exercise is also critical to reducing the effects of PCOS, diabetes and other cardiovascular diseases. It is recommended to engage in physical activity for at least 30 minutes a day. This can be achieved through simple, every day measures. For example, if you are running errands and are within walking distance, opt to walk. This will not only get your exercise in but will also save on gas. Do not think of walking as a solitary exercise and consider bringing a friend. You could even make an evening walk a routine after dinner with your entire family. The possibilities are endless. Always start slow and do not be hard on yourself because every step you take is a new achievement.
Adjusting to a healthier lifestyle may seem difficult at first but remember that a healthy diet is one of the keys to controlling PCOS. The glycemic index is a great tool and is flexible when a meal is healthy and balanced. For example, if you choose a breakfast cereal that is higher on the glycemic index, balance it with yogurt or nuts. Also, potatoes, a food higher on the glycemic index, are appropriate in a soup with barley and lean meat. However, snacking on a bag of potato chips is an unhealthy food choice. Make smart choices when snaking and allow the glycemic index to be a stricter guide. Lastly, do not feel as though you have to completely cut out your favorite foods such as fry bread from your diet. Rather, practice moderation and save these foods for special occasions so you can truly savor them.
For more information:
- A guide for eating more fruits and vegetables: http://www.fruitsandveggiesmorematters.org/?page_id=1286
- A guide to the glycemic index: http://www.glycemicindex.com, http://www.lowglycemicdiet.
com/gifoodlist.html - A list of magnesium-rich foods: http://lesann.tripod.com/
magnesium-rich%20foods.htm - A list of chromium-rich foods: http://www.chromiuminfo.com/
FOODS_chromium_rich_foods.htm, http://www.whfoods.com/ genpage.php?tname=nutrient& dbid=51