Common Symptoms of PCOS

Symptoms of PCOS can vary from person to person. Common symptoms may include:

• Infertility
• Irregular periods
• Unexplained weight gain
• Acne
• Oily skin
• Skin tags
• Increased hair growth on the face, chest, stomach, and back
• Cysts on the ovaries
• Pelvic pain
• Male-pattern baldness

Understanding the Role of Insulin Resistance

The medical world now recognizes that PCOS can involve more than just the reproductive system. Insulin resistance (IR) is a key feature of PCOS. IR is the reduced ability of insulin to carry glucose (sugar) from the blood into the body cells. This means the pancreas produces more insulin. Excess insulin production leads to an increase in stored body fat. In PCOS, IR also appears to increase male hormone production, like testosterone.

PCOS and Other Health Risks

PCOS increases the risk of other chronic health conditions like heart disease and type 2 diabetes. Additionally, people with PCOS are more likely to have sleep disturbances, such as insomnia and obstructive sleep apnea. Poor sleep contributes to hormone imbalances, weight gain, IR, and an increased risk of type 2 diabetes and heart disease.

Lifestyle Management for PCOS

The good news is that women with PCOS can positively impact their condition through lifestyle management, such as a diet and exercise plan. The plan targets treating IR by tempering the cascade of reactions that interplay between the reproductive and endocrine systems. By doing so, a PCOS diet and exercise plan attenuates symptoms and reduces the risk of long-term chronic health conditions.

Your PCOS Diet and Exercise Plan

Lifestyle management of PCOS strives to prevent weight gain and support long-term maintenance of a healthy weight. Exercise and dietary modifications can be effective tools for optimizing health and quality of life for people with PCOS. A healthy lifestyle also improves metabolic health and supports body composition.

There is no one diet for PCOS. Rather, an overall healthy eating pattern that incorporates preferences, lifestyle, and medical history will be most effective for managing PCOS symptoms and complication risks.

Guidelines for Managing PCOS

• Eat smaller amounts throughout the day, avoiding going longer than 4 hours without food.
• Skipping meals is not recommended for PCOS.
• Consume your largest meal at breakfast and your smallest at dinner for greater insulin sensitivity.
• Carbohydrate intake has the most power over the insulin response. Learn which foods contain carbs.
• Spread carbs throughout the day, and balance them with lean proteins and healthy fats.
• Severely limiting carb intake is not the answer. Instead, prioritize fiber-rich, low-glycemic carbohydrates.