The Ultimate Nutrition Plan for PCOS
While everyone wants a magic bullet nutrition plan to resolve your PCOS , unfortunately there is none and I will tell you why?
You have to be aware that PCOS is a metabolic and Autoimmune condition in which there is not only an imbalance of your hormones but also your immune system is working against your body.
To understand the metabolic side -we have Insulin resistance as the main pathology in most of the people but also this is causing thyroid imbalance and cortisol swings, pituitary and hypothalamus dysfunction and sex hormone imbalance.
All this is causing your body to never have optimal levels of your hormones and also your gut health , nutrient deficiency and blood sugar swings.
Polycystic ovary syndrome (PCOS) is endocrine disorder in women of reproductive age, which leads to reproductive, hormonal and metabolic abnormalities. Due to the presence of insulin resistance, PCOS increases the risk of chronic diseases like type 2 diabetes, hypertension, lipid disorders, cardiovascular diseases and malignancies such as breast and endometrial cancer.
The actual cause of this syndrome is unknown but environmental factors such as dietary habits play an important role in prevention and treatment and lifestyle modifications are the most important therapeutic strategies in these patients.
The approach of the diet therapy in these patients must be to reach specific goals such as improving insulin resistance, metabolic and reproductive functions that will be possible through the design of a customized diet plan not a low calorie food plan which takes into account your genetics, metabolism and stress levels to achieve weight loss or maintaining a healthy weight, limit the intake of simple sugars and refined carbohydrates and intake foods with a low glycemic index, reduction of saturated and trans fatty acids and attention to possible deficiencies such as vitamin D, chromium and omega-3.
Given the prevalence of overweight and obesity and insulin resistance, a relatively low reduction in weight, about 5%, can improve problems such as insulin resistance, high levels of androgens, reproductive system dysfunctions and fertility in these women.
In addition to the well-recognized link between PCOS and IR, the recent literature underlines that in PCOS there is an unbalance in adipokines (adiponectin, leptin, visfatin) production and in omega6/omega3 PUFA ratio. Given the detrimental effect of overweight on these metabolic abnormalities, a change in the lifestyle must be the cornerstone in the treatment of PCOS patients.
The optimum diet therapy for the PCOS treatment must aim at achieving specific metabolic goals, such as IR improvement, adipokines secretion and reproductive function.
These goals must be reached through: accession of the patient to limiting the consumption of sugar and refined carbohydrates, preferring those with lower glycemic index;, with high caloric intake at breakfast; increasing their intake of fish (4 times/week) or taking omega3 PUFA supplements; taking Vitamin D and chromium supplementation, if there are low serum levels.
The concept of dividing the food intake in small and frequent meals only works if you are really active physically otherwise you are increasing your insulin levels every time you eat.
Nutrition is a critical regulator of brain function that is being actively investigated for its role in psychoneuroimmunology.
Macronutritional trends such as dietary fat, carbohydrate, and protein composition as well as overall energy intake, are essential modifiers of the behavioral response to stress.
Although consumed in small quantities, vitamins and dietary bioactives can have large effects on an animals’ response to a variety of stressful stimuli.
Nutrition and stress both regulate the inflammasome, which is a mechanistic link between these factors and the behavioral response
So in conclusion to determine your customized food plan you have to know not only your hormone levels but also your genetics, stress levels, micronutrient deficiencies and activity levels .