PCOS affects 7–10% of women of childbearing age and is the most common cause of infertility.
It’s estimated almost 6 million women have PCOS in the United States.
What Is PCOS? Polycystic ovary syndrome (PCOS) is a hormonal disorder common among women of reproductive age. Women with PCOS may have infrequent or prolonged menstrual periods or excess male hormone (androgen) levels. The ovaries may develop numerous small collections of fluid (follicles) and fail to regularly release eggs.
PCOS affects 7–10% of women of childbearing age and is the most common cause of infertility. It’s estimated almost 6 million women have PCOS in the United States.
HOW PCOS AFFECTS YOUR BODY
Excess testosterone –all women produce some testosterone, but too much can prevent ovulation and change menstrual cycles
Insulin resistance – your body has to produce much more insulin than normal to keep blood sugar levels stable. Excess insulin floating around also increases testosterone produce and can lead to:
Reduced fertility
Irregular or absent periods
Excess hair on your body and face
Less hair on your head
Changes in your skin, acne, dark skin patches
So, What’s The Potential Impact of the Ketogenic Diet on PCOS?
While the research is still in it’s early phases, what has been discovered is promising! One study of a small group of obese women diagnosed with PCOS found that limiting carbohydrate intake to 20 grams or less per day for 24 weeks resulted in: 12% reduction in body mass. 22% reduction in testosterone
In general, therapies that lower insulin levels and insulin resistance and lead to weight loss may prove useful for treating PCOS. Recent studies have shown that a low-carbohydrate, ketogenic diet can lead to weight loss and improvements in insulin resistance
The Keto Diet Can Reduce Chronic Inflammation
One of the ways the keto diet helps to reduce insulin resistance is by reducing inflammation. Ketone bodies are produced when the body is in a state of ketosis. These ketone bodies release a compound that blocks our inflammatory genes . This is partly the reason why the keto diet has been so successfully used to treat lots of different conditions, including Alzheimer’s.
The Keto Diet Can Reverse Insulin Resistance
It’s been shown that 70-80% of women with PCOS have insulin resistance. High levels of insulin increase testosterone which can cause facial hair growth, acne, hair loss, and missing periods. It makes sense that a diet which helps to improve insulin resistance and stabilise your blood sugar is worth looking into.
It’s important to note that for women who have high DHEA-S levels, (meaning that their stress hormones are overactive), a low carb diet would put more stress on their adrenal glands and potentially result in worsening symptoms.
But for a large number of women with PCOS – especially those with insulin resistance and obesity – a ketogenic diet can be a powerful tool to health.
What should I NOT eat with PCOS? (Not surprisingly similar to Keto)
Sweetened juice, canned fruit in heavy syrup, or sweetened applesauce.
Starchy vegetables such as potatoes, corn, and peas.
Refined grains made with white flour such as white bread and pasta, bagels, or white rice. ...
Sugary drinks such as soda or juice.
Sugary foods such as cookies, cakes, and candy.
What SHOULD I eat with PCOS?(Again: Not surprisingly similar to Keto)
A Low Glycemic Index Diet
natural, unprocessed foods
high-fiber foods
fatty fish, including salmon, tuna, sardines, and mackerel
kale, spinach, and other dark, leafy greens
broccoli and cauliflower
healthful fats, such as olive oil, as well as avocados and coconuts
nuts, including pine nuts, walnuts, almonds, and pistachios
dark chocolate in moderation
spices, such as turmeric and cinnamon
A lot of the symptoms of PCOS can be further improved with (the RIGHT) exercise.
CARDIO
Good for reducing insulin resistance, boosting fertility, stabilising mood
Brisk walks, jogging, cycling and swimming are all great activities that can help with PCOS. This type of exercise increases your bodies sensitivity to insulin, which reduces your risk of cardiovascular disease and type 2 diabetes.
STRENGTH TRAINING
Good for reducing insulin resistance, increasing metabolic rate, improving body composition (more muscle and less fat tissue)
Bodyweight exercises like squats, push-ups, or tricep dips improve the function of insulin in your body, but can also boost your metabolism by building more muscle mass. Don’t worry though; you won’t bulk up unless you’re taking steroids! More muscle simply means burning more calories while exercising, but also throughout the day even at rest.
HIIT - HIGH INTENSITY INTERVAL TRAINING
Good for increasing cardiovascular fitness, decreasing waist circumference, and achieving a healthy BMI
Intervals involve swapping between short bouts of high intensity work and lower intensity recovery. It’s a time efficient way of boosting your cardiovascular fitness.
CORE STRENGTH
Good for general well-being and injury prevention, preparing your body for pregnancy
Being above your ideal weight can cause lower back pain and poor posture, so including core training in your program is essential. These muscles support the spine and learning how to switch them on ensures you don’t injure yourself during exercise.
The most effective exercise is the one you keep up with, so choose something you enjoy!
Intermittent Fasting (IF) has several health benefits ESPECIALLY beneficial for PCOS:
1. Reduces oxidative damage. Normal cellular metabolism produces free radicals. These highly reactive molecules cause damage in your body. Antioxidants are one class of nutrients that counteract these effects. Intermittent fasting reduces the presence of free radicals, resulting in less oxidative damage.
Oxidative damage is also suspected of being one component of aging. The damage of oxidative stress eventually adds up, and the organism eventually dies.
2. Reduces inflammation. Inflammation is in the news on a daily basis. Systemic inflammation is caused by the immune system. This low-grade inflammation is rarely noticed, but it’s implicated in many chronic diseases. Hypertension, arthritis, and asthma are three examples. Lupus and inflammatory bowel disease are also caused by inflammation.
The foods we eat are major contributors to inflammation. By going a longer period without food, you can reduce the amount of inflammation in your body.
3. Lowered Blood Cholesterol
Women with PCOS also tend to have higher cholesterol and this puts us at greater risk of cardiovascular disease. If intermittent fasting can help improve cholesterol levels, this will also give long term health benefits.
4. Reduces obesity and hypertension. If you only eat for a few hours per day, you’ll eat less. When you eat less, you weigh less. Hypertension is also reduced by intermittent fasting. This is probably due to a combination of weight loss and reduced inflammation.
Obesity is implicated as a contributing factor to many diseases. Getting your weight under control is an important goal.
5. IF has been found to improve, or even cure, type-2 diabetes. Reducing the number of times you eat each day will reduce the amount of insulin released by your pancreas. This helps to improve insulin sensitivity. Again, losing weight is also believed to be a factor.
By reducing hypertension, inflammation, and blood sugar issues, the likelihood of developing heart disease is much lower. Intermittent fasting can be that powerful.