PCOS (Polycystic Ovary Syndrome)
--Ideal Diet to Fight It
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April 26, 2010, last updated February 26, 2013
By Katrina Devine, Contributing Columnist and Susan
Callahan, Health Editor
Did you know that polycystic ovary syndrome can be helped
by diet and exercise? If you have been diagnosed then you
join, according to the Department of Health and Human
Services, an estimated 5 million women in the United States.
Polycystic ovary syndrome is more common than you think.
A study lead by Rodrigo A. Lobo MD at Columbia University
College of Physicians and Surgeons, New York in 1999 noted
that the syndrome is present in 5-7% of women of
reproductive age. However, the study does point out that
there is no definitive definition of the syndrome.
Which women are most at risk for PCOS? What causes
PCOS? While no one knows the exact cause, polycystic ovary
syndrome is believed to be either caused by or worsened by
insulin impairment. The Department of Health and Human
Services says that Polycystic Ovary Syndrome suffers tend to
have many cysts in the ovaries, a large amount of ‘male’
hormones and irregular periods. The hormones can cause
excessive hair growth on the face and other parts of the
body. The syndrome is normally diagnosed via blood tests
and scans. (Read more about the causes and remedies for
hair on your face).
There are many dangers to women with the syndrome such
as miscarriage, infertility and a risk of depression. Also as the
Columbia University study points out ,women who have
polycystic ovary syndrome are twice as likely to suffer from
ovarian cancer later in life.
So how can diet help? Women who suffer from Polycystic
Ovary Syndrome process food in a different way making
what they eat very important. 44% of sufferers are obese.
Also there are a significant number of women who suffer
from diabetes and hyper-tension along side Polycystic Ovary
Syndrome. (Columbia University College of Physicians, 1999)
Losing Weight Helps PCOS
The Department of Health and Human Service point out that
even a 10% loss in body weight can return periods back to
normal in those who are obese.
Julie Redfern, R.D., L.D.N of Brigham and Women's Hospital
explains that it is difficult for some women to lose weight
because of the increased ‘male’ hormones that lead to
increased appetite. She maintains that just a 5% weight loss
can see an improvement in the condition as a whole.
Therefore, diet and exercise go a long way in helping heal
the condition and certainly lessens its side affects.
So what should you be eating to help if you have polycystic
ovary syndrome? Here are 5 types of foods you should
include or avoid.
1. Get rid of refined sugars: This is the top recommendation
from the Department of Health and Human Services. This
means staying away from processed foods loaded with
sugars. Women with Polycystic Ovary Syndrome’s bodies
deal with insulin differently so when too much sugar is
consumed it creates an imbalance. By eating less refined
sugars your hormones will normalize.
Foods to avoid: Instant White Rice, Maple Syrup, White
Bread, Refined breakfast cereals.
Once you’ve eliminated these its time to concentrate on the
foods you should eat to decrease your risk fo polycystic
ovary syndrome.
2. Start living the Low G.I lifestyle: As above, Julie Redfern,
R.D., L.D.N of Brigham and Women's Hospital, also
recommends avoiding these spikes in sugar intake. The
‘Glycemic Index’ measures the amount of sugar in a food. A
low G.I diet helps to keep the balance of insulin at a healthy
level.
Foods to include: Onions, Chilies, Cherries, Hummus,
Soya/Linseed bread, red lentils.
3. Lean Meats: Julie Redfern, R.D., L.D.N of Brigham and
Women's Hospital also recommends consuming lean
proteins. For those of us who eat meat the easiest way to
consume these proteins is in meat. Lean protein helps to
keep the body’s hormones in balance.
Foods to include: fish, shellfish, skinless chicken, turkey,
pork.
4. Other Lean Proteins: If you are a vegetarian or are
looking for something a little different then there are other
options.
Foods to include: egg whites, beans (especially soy and their
products), nuts and nut butters.
5. Heart-healthy fats: These are particularly useful in losing
weight which should be your main goal if you’re an
overweight sufferer of polycystic ovary syndrome. As a
report from Brigham and Women's Hospital notes, heart
healthy fats such as canola oil, olive oil and oils from nuts
and fish can be easily processed within your body and don’t
interfere with your sugar levels.
Foods to include: liquid oils from olives, canola, soybeans,
corn, flaxseed, sunflower, and peanuts. Also nuts, seeds and
fish.
6. Get more fiber: A 2005 study at the School of Molecular
and Microbial Biosciences, University of Sydney looked at the
benefits of high fiber in women with Polycystic Ovary
Syndrome They found that a high fiber diet was beneficial
especially as it helped with a different lifestyle choice
resulting in all over better health.
Foods to include: 100-percent whole-grain breads, brown
rice, oats, barley, couscous, or the grain quinoa. Dried
beans, and fruits, such as berries.
[Update:
7. Spearmint Tea Helps Reduce Hairiness in Women with
PCOS. Drinking spearmint tea has been found to be effective
in lowering free testosterone and androgen levels in women
suffering from PCOS who have hirsutism (excess hair).
Several studies from Turkey have reached this conclusion. A
2010 study from the Department of Diabetes and
Endocrinology of Eastbourne District General Hospital in the
UK also observed that spearmint tea has "antiadrogenic"
properties but cautioned that more studies are needed
before the effectiveness of spearmint tea in reducing PCOS
related hairiness can be proven.]
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Pressure
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