Credits: Social Media
6 food mistakes could be making your PCOS symptoms worse, doctor explains
Polycystic ovary syndrome (PCOS) affects 8-13% of reproductive-aged women and there is no cure, but certain lifestyle changes can ease symptoms.
As PCOS Awareness Month begins, a doctor has revealed that your diet is really important, and these six food mistakes could be making your symptoms worse.
6 food mistakes that could make PCOS worse
The condition occurs when women have increased levels of male hormones called androgens, resulting in irregular and severe periods, infertility, skin problems, weight gain, pelvic pain, cysts in the ovaries and insulin resistance, MedlinePlus explains.
Dr Sabah Salman, a GP at LloydsPharmacy Online Doctor, explained that maintaining a healthy weight and eating a balanced diet is really important when you have PCOS, and what you eat could cause symptoms to flare up.
1. Not eating regular meals
Firstly, it’s really important not to skip meals with PCOS. As the condition can cause weight gain, many women skip breakfast or lunch to try and lose some pounds, but that only results in more food cravings. This could have the opposite effect and cause you to gain weight.
Skipping meals also causes blood sugar to spike and crash, which can worsen symptoms. Eating regularly helps to maintain blood sugar levels, which is vital as people with PCOS are at risk of insulin resistance and diabetes.
2. Not eating enough
It’s also essential to make sure you are eating enough food when living with PCOS. Women need to consume 2,000 calories each day on average, but many will eat less to try and lose weight.
“Letting yourself go hungry can lead to unhealthy choices, overeating, or even bingeing,” Salman explained.
3. Not eating enough fruit and veg
Another common PCOS mistake is not getting enough fruit and vegetables in your diet, which could aggravate symptoms. They are full of fibre and antioxidants which help to reduce stress and inflammation, two common symptoms.
Some fruits and vegetables that are rich in fiber include raspberries, kiwis, pears, oranges, sweet potatoes, broccoli, cauliflower and carrots.
4. Not getting enough omega-3
Getting enough omega-3 is key for people with PCOS, a fatty acid that is found in fish like salmon, tuna and sardines, as well as seaweed. It’s often taken through fish oil or algae supplements.
“Omega-3 contains something called docosahexaenoic acid (DHA) which is thought to help with the chronic inflammation associated with PCOS. When taken regularly, it also seems to reduce menstrual pain – another symptom of PCOS,” the doctor explained.
5. Eating high GI carbs
It’s important not to eat too many high-GI carbs either. Foods with a high glycemic index (GI) are ones that are digested quickly and cause a sharp increase in blood sugar levels like white rice, white bread and white potatoes.
Swap them out for low GI foods instead, such as fruits and vegetables, nuts, pulses and some wholegrain breads and cereals, which will help to control your blood sugar levels and reduce insulin resistance. Opt for ones with a GI rating of 55 or below.
6. Not balancing your meals
Finally, another food mistake you could be making is not balancing your meals. It’s a great idea to balance your food, which will reduce the glycemic load of the meal and limit blood glucose spikes.
You can do this by pairing high-fibre carbs with protein and healthy fats. Good sources of protein and healthy fats include lean meat, poultry, eggs, tofu and nut butters.
If your PCOS symptoms are negatively impacting your life, it’s really important to speak to a medical professional who will be able to offer further support.
Dr Sabah Salman is a General Practitioner (GP) at LloydsPharmacy Online Doctor, who completed her medical training at Imperial College, London.
