Understanding PCOS

PCOS affects 1 in 10 women of reproductive age and is often linked to hormonal imbalances, insulin resistance, and inflammation. The key features of PCOS include:

• Irregular menstrual cycles
• High androgen levels, leading to acne and hair growth
• Polycystic ovaries, visible on ultrasound

The Role of Insulin in PCOS

One of the primary causes of PCOS symptoms is insulin resistance, which means the body struggles to use insulin effectively. This leads to higher insulin levels, which trigger excess androgen (male hormone) production, causing many PCOS symptoms.To manage PCOS, it is important to focus on balancing blood sugar through diet and lifestyle.

Key Nutrition Strategies for PCOS

1. Balance Blood Sugar

• Choose low-GI (Glycemic Index) foods to prevent blood sugar spikes
• Eat balanced meals with protein, fiber, and healthy fats
• Avoid excessive refined carbohydrates and sugar

2. Reduce Inflammation

• Include anti-inflammatory foodssuch as:
  • Omega-3 rich foods (fish, flaxseeds, walnuts)
  • Turmeric, ginger, and berries
  • Green leafy vegetables and nuts
• Reduce processed and fried foods, which contribute to chronic inflammation

3. Support Gut Health

• Incorporate probiotic foods like yogurt, kimchi, and sauerkraut
• Increase fiber intake through whole grains, fruits, and vegetables
• Stay hydrated to improve digestion

4. Seed Cycling for Hormonal Balance

Seed cycling is a natural method that involves consuming specific seeds during different phases of the menstrual cycle to support hormone balance:

• Follicular Phase (Days 1-14, from menstruation to ovulation):
  • Consume 1 tbsp flaxseeds + 1 tbsp pumpkin seeds daily
  • These seeds provide lignans and omega-3s that help regulate estrogen levels.
• Luteal Phase (Days 15-28, post-ovulation to next period):
  • Consume 1 tbsp sesame seeds + 1 tbsp sunflower seeds daily
  • These seeds support progesterone production with zinc, vitamin E, and selenium.

This method may help regulate menstrual cycles, reduce PMS symptoms, and support overall hormonal health.

Foods to Include in a PCOS-Friendly Diet

✔ Whole grains (whole wheat, millets, quinoa, oats, brown rice)

✔ Lean proteins (fish, eggs, tofu, legumes)

✔ Healthy fats (avocado, nuts, olive oil)

✔ Vegetables (especially leafy greens & cruciferous veggies)

✔ Berries & citrus fruits (rich in antioxidants)

Foods to Limit or Avoid

❌ Refined carbohydrates (white bread, sugary snacks)

❌ Sugary drinks & processed foods

❌ Trans fats (fried foods, packaged snacks)

❌ Excess dairy (for some, it may trigger acne & inflammation)

Identifying Inflammation in the Body

1. Physical Symptoms of Chronic Inflammation

✔ Fatigue – Feeling tired even after rest

✔ Joint & Muscle Pain – Stiffness, aches, or swelling

✔ Digestive Issues – Bloating, constipation, or diarrhea

✔ Skin Problems – Acne, eczema, psoriasis, or rashes

✔ Frequent Infections – Slow healing, recurring colds

✔ Headaches & Brain Fog – Difficulty focusing, forgetfulness

✔ Weight Fluctuations – Unexplained gain or difficulty losing weight

✔ Hormonal Imbalances – Irregular periods, worsening PMS

2. Blood Markers of Inflammation

📌 C-Reactive Protein (CRP) – A high level indicates systemic inflammation

📌 ESR (Erythrocyte Sedimentation Rate) – Measures inflammation in the body

📌 Insulin & Blood Sugar Levels – Chronically high levels suggest metabolic inflammation

📌 Omega-3 to Omega-6 Ratio – High omega-6 intake (from processed foods) promotes inflammation

📌 Homocysteine Levels – Elevated levels linked to inflammation & cardiovascular risk

📌 Ferritin (Iron Storage) – High ferritin levels may indicate chronic inflammation

3. Lifestyle Triggers of Chronic Inflammation

⚠ High Sugar & Processed Food Diet – Spikes insulin & inflammatory markers

⚠ Lack of Exercise – Reduces the anti-inflammatory benefits of movement

⚠ Chronic Stress – Raises cortisol, worsening inflammation

⚠ Poor Sleep – Disrupts hormone balance & increases inflammatory cytokines

⚠ Environmental Toxins – Exposure to pollutants, BPA, and chemicals can trigger inflammation

Lifestyle Considerations for PCOS Management

• Regular Exercise (Strength training & cardio help improve insulin sensitivity)
• Stress Management (Yoga, meditation, and good sleep hygiene)
• Consistent Meal Timing to prevent blood sugar spikes
• Hydration for better metabolic health

Final Thoughts

PCOS is manageable through the right nutrition and lifestyle changes. By focusing on balanced meals, whole foods, and reducing inflammation, women with PCOS can see significant improvements in their symptoms. Small, consistent changes lead to long-term health benefits.

Looking for a personalised PCOS nutrition plan? Get in touch today!