Despite only receiving a diagnosis a few months ago, I’ve struggled with the symptoms of Polycystic Ovary Synrdrome (PCOS) for as long as I can remember. Months of missed periods, bloating, fatigue, hirsutism, and rapid weight gain.
When my doctor gave me the diagnosis, I was somewhat relieved. I finally arrived at a point where I could understand more about what I had been experiencing for so long, make sense of the symptoms, and find ways to reverse some of the more serious complications of PCOS, like being infertile due to an irregular menstrual cycle.
Today, I’m going to share what has helped me on my journey so far. Months after receiving my diagnosis, I’ve been able to reverse some of the symptoms I’ve experienced and after about 29 weeks of no period, my body has finally started to kick back into gear. Let’s get into what I’ve been doing.
Reversing the symptoms of PCOS?
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One study published in the Journal of Clinical Endocrinology & Metabolism in 2011 showed that making certain lifestyle changes, including changes to your diet and exercise routine, can help reverse the symptoms of PCOS.
This study included 81 women with PCOS who were randomly assigned to either a low-glycemic load diet or a standard diet, and to either an exercise program or no exercise.
The results showed that those who followed the low-glycemic load diet and exercise program had significant improvements in weight loss, insulin resistance, menstrual cycle regularity, and overall symptoms of PCOS.
Eating to reverse PCOS…
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As we’ve discovered, the best diet to opt for when you’re battling with PCOS is a low-glycemic index (GI) diet, which focuses on foods that don’t cause a significant spike in blood sugar levels. This is because high levels of insulin in the body are linked to the development and severity of PCOS symptoms.
What to eat:
High-fiber foods: Foods high in fiber, such as vegetables, fruits, whole grains, and legumes, can help to slow down the absorption of sugar into the bloodstream and reduce insulin resistance.
Lean protein: Including lean protein sources, such as chicken, fish, tofu, and eggs, can help to stabilize blood sugar levels and reduce cravings.
Healthy fats: Eating foods that are high in healthy fats, such as nuts, seeds, avocado, and olive oil, can help to regulate hormones and improve insulin sensitivity.
Low-GI carbohydrates: Consuming carbohydrates that have a low GI, such as sweet potatoes, quinoa, and brown rice, can help to maintain stable blood sugar levels.
What to supplement with:
Inositol: Inositol can help improve insulin sensitivity and reduce symptoms of PCOS, including irregular periods and hirsutism (excess hair growth).
Vitamin D: Many women with PCOS have low vitamin D levels, and taking a supplement can help improve insulin resistance and reduce inflammation.
Magnesium: This mineral can help regulate blood sugar levels and improve insulin sensitivity, and studies have shown it can help reduce symptoms of PCOS.
Great meal examples:
Breakfast: Oatmeal with chia and roast pumpkin seeds, berries, and walnuts.
Lunch: Spinach salad with grilled salmon, avocado, and a side of lentil soup.
Snack: Sliced apples with almond butter or two blocks of dark chocolate. I like Lindt’s 80% dark choccie and up.
Dinner: Broiled cauliflower steak with a side of roasted sweet potatoes and a mixed greens salad.
Exercising to reverse PCOS…
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Regular daily exercise can be a powerful tool in managing and improving the symptoms of PCOS. Here’s why:
Insulin Sensitivity: Exercise can improve insulin sensitivity, which is a key factor in the development of PCOS. Improved insulin sensitivity can lead to better blood sugar control, reduced insulin levels, and ultimately, reduced symptoms of PCOS.
Weight Management: Exercise can help with weight management, which is important in managing PCOS symptoms. Excess weight can exacerbate insulin resistance and hormone imbalances, leading to more severe symptoms.
Hormone Regulation: Exercise can also help to regulate hormones, such as testosterone and estrogen, which are often imbalanced in women with PCOS. This can lead to improved menstrual regularity and reduced symptoms such as acne and excess hair growth.
Inflammation Reduction: Exercise can help to reduce inflammation in the body, which has been linked to the development and severity of PCOS.
NB: However, it is important to consult with a healthcare professional before starting an exercise program, especially if you have any underlying health conditions or injuries.
Good forms of exercise to practise for PCOS:
Aerobic exercise: Aerobic exercise, such as walking, cycling, and swimming, can help improve insulin sensitivity, manage weight, and reduce inflammation.
Strength training: Strength training exercises, such as weightlifting and bodyweight exercises, can help improve insulin sensitivity and regulate hormones.
High-intensity interval training (HIIT): HIIT involves short bursts of high-intensity exercise followed by periods of rest or lower intensity exercise. This type of exercise has been shown to improve insulin sensitivity and hormone regulation in women with PCOS. However, when your body is too stressed, exercise can spark your cortisol levels which can worsen symptoms, so find a good balance. Do short HIIT workouts, instead of opting for longer sessions.
Yoga: Yoga has been shown to help reduce stress and improve hormone balance in women with PCOS.
Dancing: Dancing can be a fun and effective form of exercise that can improve insulin sensitivity and help with weight management.
Is it worth it?
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Once you’ve made these changes to your diet and exercise, you may find that your hormones will be more balanced, insulin sensitivity will increase, and your symptoms may be minimised.
After months of sticking closely to these guidelines, I’ve already started to notice a significant improvement in my own symptoms. Before you take up a new diet or exercise plan, consult with your doctor first. There are different forms of PCOS, and it’s important to know where your body is at, personally.
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