My Top 3 Tips for Managing PCOS Symptoms Through Nutrition
Polycystic Ovary Syndrome (PCOS) is a common hormonal disorder affecting many women of reproductive age, often bringing symptoms such as irregular periods, weight gain, acne, and excess hair growth. As a Registered Nutritionist in London, I see how profoundly these symptoms can impact daily life, emotional wellbeing, and long-term health. Nutrition plays a crucial role in managing PCOS, supporting hormone balance, and improving overall health outcomes. In this blog post, I’ll share my top three evidence-based nutrition tips to help you manage PCOS symptoms more effectively and feel more in control of your health.
1. Incorporate Healthy Fats
Many women with PCOS experience imbalances in their hormone levels, particularly elevated levels of androgens like testosterone. Incorporating healthy fats into your diet can help to reduce androgens and improve overall hormone balance. Healthy fats include monounsaturated and polyunsaturated fats found in foods such as nuts, seeds, avocados, and fatty fish like salmon.
It’s important to note that not all fats are created equal. Trans fats, which are found in processed and fried foods, can worsen inflammation and contribute to weight gain. Be sure to focus on incorporating healthy fats into your diet, rather than unhealthy fats.
2. Increase Fibre Intake
Fibre is an essential nutrient that plays a critical role in regulating digestion and promoting overall health. Increasing your fibre intake can help regulate blood sugar levels and improve insulin sensitivity, which can be particularly beneficial for women with PCOS.
Good sources of fibre include fruits, vegetables, and legumes. Aim for at least 25 grams of fibre per day, and gradually increase your intake to avoid digestive discomfort.
3. Limit Processed Foods
Processed foods are often high in added sugars, unhealthy fats, and preservatives, making them a poor choice for women with PCOS. These foods can contribute to weight gain, worsen inflammation, and exacerbate PCOS symptoms.
Instead, focus on consuming whole, nutrient-dense foods as much as possible. This includes foods like fruits, vegetables, lean proteins, and healthy fats. While it can be tempting to reach for processed snacks or convenience foods, making an effort to prepare whole-food meals and snacks can have a significant impact on managing PCOS symptoms.
Working with a Nutritionist
Working with a Nutritionist can be transformative if you suffer from PCOS and struggling to lose weight. If you’re struggling to lose weight despite your best efforts, it may be time to seek professional help. You can get help from your Nutritionist in developing a personalised nutrition plan, identifying nutrient deficiencies, and help you in addressing any other underlying medical issues that might be negatively impacting your attempts to lose weight.
Your Nutritionist can work with you to develop a personalised nutrition plan that is catered to your unique needs and goals. The Nutritionist can also offer recommendations on the best supplements to take and lifestyle choices that can affect your weight, like getting enough sleep and managing your stress.
Book an appointment today if you feel like you need more assistance or direction to reach your goals.
Online consultation with a Nutritionist is available for clients who live outside the London area or who are unable to come to my London office. You can enjoy the online consultation from the comfort of your home or office and you will be given the same level of personal attention and care that you would experience coming to see the Nutritionist in person.
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