What is it?
Polycystic Ovary Syndrome (PCOS) is a condition in which the ovaries develop harmless cysts around the edges, containing eggs that have not developed properly. The symptoms of PCOS are thought to be due to abnormalities in some of the hormones which control the menstrual cycle, namely, a higher than normal amount of LH (Luteinizing Hormone) and of androgens (such as testosterone), along with lower levels of FSH (Follicle Stimulating Hormone) and progesterone. In those women with PCOS, higher than normal (average) amounts of testosterone is made by the ovaries. PCOS is confirmed using an ultrasound scan and blood tests.
Symptoms
Some of the main symptoms of PCOS are irregular or light periods, difficulty becoming pregnant, weight gain, skin problems and excessive hair growth. However, not all women develop symptoms.
Insulin resistance
Insulin is a hormone which is produced by the pancreas. Insulin’s role is to control the amount of sugar in the blood. It targets particularly muscle cells and the liver, causing them to absorb more glucose from the blood where it is either broken down to produce energy or converted into long-term energy stores.
Many women with PCOS are often insulin resistant, whereby the tissues in the body become resistant to the effects of insulin and as a result, the body attempts to compensate for this by producing more insulin. It is thought that this high level of insulin causes the ovaries to produce testosterone.
The raised levels of testosterone (along with high insulin levels) can the lead to some of the symptoms associated with PCOS, such as problems with ovulation, period problems and excess hair growth.
Insulin resistance can also lead to weight gain. A vicious circle often begins, as excess fat in the body causes the body to make more insulin and further weight is then gained.
What can I do?
It is important to maintain a healthy weight for those who suffer from PCOS as an increase in weight can lead to the symptoms becoming worse. This can sometimes be more difficult for those who suffer from PCOS due to hormone levels. A good diet and regular exercise is a priority in order to help to lower insulin levels.
Top nutrition tips!
If you suffer with PCOS try to AVOID:
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Alcohol
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Carbohydrates with a high Glycemic Load (GL)
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Caffeine (may affect oestrogen levels)
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Trans fatty acids and high levels of saturated fats
But try to INCREASE:
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Omega 3 foods, as these help to reduce inflammation.
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Fibre as this helps to prevent insulin spikes.
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Chromium as this is thought to make insulin more efficient.
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Vitamin B rich foods to help control sugar and fat levels.
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Protein foods such as eggs, fish, chicken, meat, nuts, pulses to help with the regulation of insulin levels.
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Foods with a low GL in order to keep blood sugar levels stable.
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Walnuts and almonds are considered to assist in the regulation of androgen levels.
Exercise
There is evidence to suggest that increasing the amount of exercise (around 3 hours of aerobic exercise per week) can improve insulin sensitivity, cholesterol levels and visceral fat. Researchers found that women with PCOS who did three hours of aerobic exercise per week for 12 weeks had improved insulin sensitivity, cholesterol and visceral fat even though they did not lose any weight (Hutchinson, S. et al., 2011). Researchers have also discovered that exercise can also reduce inflammation in those with PCOS (Danadona, P. et al., 2004).
What else can I do?
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Try to reduce stress as much as possible as adrenaline can make PCOS worse.
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Exercise a few times per week.
For further information about PCOS follow the link to read the article “What Women Need To Know About Polycystic Ovary Syndrome ( PCOS )“
References Hutchinson, S. et al., (2011) Effects of Exercise on Insulin Resistance and Body Composition in Overweight and Obese Women with and without Polycystic Ovary Syndrome. J Clin Endocrinol Metab.;96 (1): E48-56. Danadona, P. et al., (2004) Inflammation: the link between insulin resistance, obesity and diabetes. Trends in immunology 25(1) pp 4-7.
