How to Manage PCOS

Polycystic Ovarian syndrome, or PCOS, is a complex condition. It is driven by a variety of factors including insulin resistance, androgen excess, estrogen and progesterone imbalance and inflammation. There is no cure for PCOS but there are effective ways to manage PCOS and symptoms.

Medications to Manage PCOS

For some individuals, medication treatment can be very effective support in managing PCOS symptoms. Options for medication treatment can include hormone contraceptive prescriptions, spironolactone and Metformin. When experiencing infertility (or subfertility) due to PCOS, some women also benefit from Clomid (Clomiphene) treatment to support ovulation when unassisted pregnancy has not been achieved. While medications can be effective in managing PCOS symptoms, they often work best when combined with lifestyle modifications. To determine if medication treatment is appropriate for you, it is best to consult with your physician or licensed healthcare provider to discuss suitable options.

Supplements to Manage PCOS

While dietary supplements are not a substitute for a healthy diet and lifestyle, some individuals with PCOS may find them beneficial. There are a variety of recommendations aimed at various aspects of alleviating PCOS symptoms and it can be confusing to know what may be best for you.

Some common supplements used in supporting PCOS include:

• Inositol: A type of carbohydrate that can help to improve insulin sensitivity and restore testosterone balance; inositol can be found in forms of myo-inositol and D-chiro-inositol, research supports that a ratio of 40:1 of myo- to D-chiro-inositol is ideal in supporting testosterone balance and insulin sensitivity.

• NAC: N-acetyl cysteine is a naturally occurring compound that helps the body with antioxidant and detoxification activities; NAC has also been shown to improve insulin resistance, reduce testosterone excess and improve ovulation.

• Vitamin D: Low or deficient vitamin D levels have been linked to increased insulin resistance which is a major driver in those with PCOS; adequate vitamin D levels and supplementation help to improve insulin sensitivity.

• Alpha Lipoic Acid: ALA has positive effects on reducing insulin resistance as well as antioxidant benefits to reduce inflammation.

Nutrition to Manage PCOS

There is no one-size fits all approach to nutrition support for PCOS, but there are some general guidelines that help optimize your daily diet. When you are creating your nutrition plan for PCOS management, the overarching goal is to create a plan that is blood sugar friendly and rich in antioxidant and anti-inflammatory nutrient support. Since blood sugar dysregulation and inflammation are some of the key drivers of PCOS, such a dietary approach can help to effectively manage these drivers.

Steps to create a blood sugar-friendly and anti-inflammatory nutrition plan include:

• Limit Processed Foods and Added Sugars

• Prioritize Lean Protein

• Include a Variety of Vegetables and Fruits

• Minimize Exposure to Dairy and Gluten

• Opt for Fiber-Rich Complex Carbs

Lifestyle to Manage PCOS

Improving your lifestyle habits can significantly impact PCOS symptoms. Your mental and emotional state have a deep connection to your physical health as well which is why lifestyle and stress management are key interventions in managing PCOS.

Here are some key strategies to consider:

• Daily Movement: add regular daily lower intensity movement like walking, aim for 30 mins or more

• Regular Exercise: add a routine or weight and cardio training to support healthy muscle mass and blood sugar control

• Stress Management: find something that "fills your cup" and helps you manage and decompress form daily stressors

• Sleep Hygiene: establish a regular routine around bedtime to ensure good quality and quantity of sleep

To learn more about using nutrition to improve your hormone health and fertility, contact Aida Sadeghi, MS, CNS owner of FeelGoodEats Nutrition. Schedule a free consultation call with FeelGoodEats Nutrition. Together we will design a meal guide that works for you and your unique lifestyle while providing everything you need to take charge of your hormone health.