Dive into how reflecting on food choices, adopting a proper mindset and following the best diet for PCOS can help alleviate symptoms and promote overall wellbeing.

Key Takeaways:

• Understand the connection between food mindset and PCOS symptom management.
• Learn the importance of reflecting on and understanding your food choices.
• Discover PCOS friendly foods and which foods to avoid with PCOS.
• Know how adopting the best diet for PCOS can bring about positive, long-term changes.

Polycystic ovary syndrome (PCOS) is a hormonal condition that affects numerous women across Australia and the world. Characterised by elevated levels of androgens (male hormones) and insulin resistance, women with PCOS often struggle with symptoms like irregular periods, excessive hair growth, weight gain, acne and fertility issues.

Recent evidence-based research underlines the profound link between lifestyle changes and PCOS symptom management. Diet plays a pivotal role in managing insulin resistance, a key factor in PCOS. Thus, the right food choices can make a significant difference in the severity and frequency of symptoms experienced.

Reflecting on your food choices

Understanding the rationale behind your dietary choices might help you identify patterns that may be detrimental to your health. Here are some questions to ponder:

• Are convenience and cost prioritising over health in your food decisions?
• How does consuming certain foods make you feel physically and mentally?
• What factors hinder or support your efforts to make healthier choices?
• Do you feel guilty about your food choices?

Reflecting on these can help pinpoint areas for improvement, steering you towards a polycystic ovary syndrome diet that aligns with your unique needs and health goals.

Best diet for PCOS: Choosing the right foods

Understanding what foods are PCOS-friendly and which ones to avoid can make a profound difference in managing the condition. Here's a deeper dive into what makes certain foods beneficial for those with PCOS and why others should be steered clear of:

PCOS-friendly foods:

• Whole grains: Foods like whole wheat, quinoa, barley and oats are rich in fibre, which helps manage blood sugar levels. A stable blood sugar level is crucial for PCOS patients due to their common issue of insulin resistance. Fibre slows the release of glucose into the bloodstream, preventing rapid spikes and keeping energy levels consistent.
• Lean proteins: Foods like chicken, fish, tofu and beans not only provide essential nutrients but also have a low glycaemic index. This means they release energy slowly, aiding in the stabilisation of blood sugar levels. Consuming adequate protein can also aid in satiety, helping curb cravings and promoting weight management, an essential aspect for many with PCOS.
• Fruits and vegetables: These are a powerhouse of essential vitamins, minerals and antioxidants. A colourful variety ensures a broad spectrum of nutrients that can combat inflammation, which is often elevated in those with PCOS. Furthermore, they are high in fibre, contributing to better blood sugar control.
• Healthy fats: Sources like olive oil, avocados and nuts are rich in monounsaturated and polyunsaturated fats. These fats can help decrease insulin resistance and reduce inflammation. They also play a role in hormone production and regulation, which are crucial for managing PCOS symptoms.

Foods to avoid with PCOS:

Processed foods and those high in refined sugars: Such foods can cause rapid spikes in blood sugar levels, exacerbating insulin resistance. Moreover, they often lack essential nutrients, leading to imbalances and furthering hormonal disruptions.

Fried foods: Regular consumption can lead to weight gain, a common concern for those with PCOS. Excess weight can exacerbate insulin resistance, making PCOS symptoms more pronounced. Additionally, they can increase inflammation in the body.

Excessive dairy and red meats: Some studies suggest that certain dairy products and red meats might increase the production of insulin-like growth factor (IGF-1), which can lead to higher androgen levels, exacerbating PCOS symptoms.

High-caffeine beverages and sugary drinks: Excessive caffeine intake can lead to hormonal imbalances in some individuals, while sugary drinks can rapidly spike blood sugar levels, contributing to insulin resistance.

Incorporating PCOS-friendly foods and limiting or avoiding those that can aggravate the condition can play a pivotal role in managing symptoms and promoting overall health.

The power of a positive food mindset

Harnessing a positive food mindset isn’t about rigorous dieting or deprivation. It’s about understanding the why behind your choices, ensuring you’re making decisions based on nourishment and wellness.

Developing this mindset will help people with PCOS not only manage their symptoms but also improve their overall mental and physical health.

Embrace change with support

While it’s evident that dietary changes can significantly influence PCOS symptoms, making lasting changes requires commitment, understanding and support. If you struggle with PCOS or are interested in improving your metabolic health, consider consulting a holistic healthcare provider specialising in PCOS management. They can guide you in developing a positive relationship with food, ensuring you’re making choices that promote your best health.

And as you embark on this journey towards a healthier you, remember that tools like Vively, the metabolic health app, can be invaluable. Vively can help you improve glucose control, offer insights into your dietary choices and provide support as you make transformative changes.