When I was diagnosed with Polycystic Ovarian Syndrome (PCOS), a chronic disease affecting approximately 1 in 10 people with vaginas in the UK, I was given birth control pills, which I took for only a month, and then I was sent on my way.
I had no idea that diet impacted this illness, and I was oblivious to the ways — with my constant cravings for sugar and carbs — I was making it so much worse. Without any information or support on how to manage PCOS, I felt clueless.
But it was only recently, when I started to educate myself and talk to people who have been able to reverse their PCOS, that I discovered the connection it has with food.
With time and effort, I’ve been able to see the difference in the ways my body reacts and feels to certain types of food. I’ve scoured the internet and come across various people promising instant differences, saying to cut out complete food groups, and others saying it’s unnecessary to do so.
Ultimately, what I realised in the last few months is that each body is different and what works for one person might not work for another, and vice versa.
But what exactly is PCOS — and what does food have to do with it? How can you go about finding what works for you and what doesn’t? How does it impact your wellbeing?
Polycystic Ovarian Syndrome (PCOS) is a metabolic and hormonal disorder highly common in people with vaginas (in the reproductive ages). People who suffer from PCOS may have prolonged, irregular or almost nonexistent periods (perhaps less than eight in a year). They also could have excess male hormone (androgen) level (for instance, I have higher testosterone levels in my body. Contrary to the popular belief, not all people with this illness have cysts in their ovaries. Some people with PCOS may have chronic oligo-ovulation (irregular or infrequent ovulation—and is usually classified as having 8 or less periods in a year) or anovulation (the lack or absence of ovulation and the common cause of infertility).
What other symptoms can it cause?
-
Hirsutism (unwanted hair growth) which is usually on the face, back, arms, chest and stomach.
-
Weight gain. It can be difficult to control weight and some people struggle with obesity problems.
-
Irregular periods or a lack of periods.
-
Acne. Oily skin may also be a factor.
-
Tiredness/fatigue. Low energy and feeling fatigued can be an indicator of PCOS (zinc supplements can help to combat this).
-
Depression and/or anxiety.
-
Difficulty getting pregnant. PCOS is one of the most common causes of infertility or reduced fertility. (Note: this differs from woman to woman and some are able to conceive naturally).
Unfortunately, there are a number of things PCOS can affect. It isn’t an easy chronic illness to live with and there is no cure or treatment. This is why it is absolutely essential to keep an eye on the food and drink you consume, as it plays a huge role in the hormones and your body’s reaction, such as the production and resistance of insulin.
According to Mayo Clinic, the complications of PCOS can be:
-
Infertility
-
Gestational diabetes or pregnancy-induced high blood pressure
-
Miscarriage or premature birth
-
Non-alcoholic steatohepatitis — a severe liver inflammation caused by fat accumulation in the liver
-
Metabolic syndrome — a range of conditions, such as high blood pressure, high blood sugar, and high cholesterol or triglyceride levels that drastically increase the risk of cardiovascular disease
-
Type 2 diabetes or pre-diabetes
-
Sleep apnoea
-
Depression, anxiety and eating disorders
-
Abnormal uterine bleeding
-
Cancer of the uterine lining (endometrial cancer)
So, What Does Food Have To Do With PCOS?
As people with PCOS tend to have higher-than-what-is-normal insulin levels, they also have a massive amount of sugar and carbohydrate cravings. Insulin is the hormone in your pancreas helping the cells in your body turn glucose (sugar) into energy. So the thing is, if your body doesn’t produce it, blood sugar levels increase—this can happen if you’re insulin resistant too. So the take away here is: the insulin your body produces can’t be used the way it should be.
Due to being insulin resistant, your body will try to pump higher levels of insulin to keep the blood sugar levels normal. But when the insulin levels are too high, it can cause your ovaries to produce more male hormones (testosterone). Having high levels of insulin is the reason why you have intense cravings for sugar.
When speaking to Shireen Khan, founder of Hannah London, she told me that before she was able to reverse her PCOS, she’d consume desserts endlessly and was overweight growing up. “I remember this one time, my dad was in the living room and I snuck upstairs with two tubs of Häagen-Dazs Belgian Chocolate ice cream and ate them both in one sitting. I felt disgusting after,” she told me, laughing. “The thing is, having PCOS caused me to constantly binge eat without even realising what was happening. It’s a subconscious thing; we give into these automated actions and behaviours, not even knowing what we’re doing.” She goes on to explain the impact of giving into the cravings of sugar. “Our bodies make us crave these sugary substances and when we satisfy them, for one or two minutes of pleasure, it’s dangerous because what happens after? We feel sick the entire night and can’t even sleep. The next day, we feel exhausted and sluggish.”
Research has found that there’s a massive link between diet and PCOS. “Replacing artificial sugars with natural sugars, like swapping chocolate for dates, is the best thing to do when those cravings hit,” Shireen says. “There are a lot of fad diet tricks out there—things like 30 day challenges—but they’re just people trying to get you to buy their program. There isn’t one trick for everyone when it comes to PCOS. Something might work me, but it might not for you.”
As with anyone, nutrition is important—but with PCOS the wrong thing can cause havoc on the body and the mind. It’s vital to pay attention to what you consume for the right hormone productions and to improve your overall wellbeing.
Finding the Right Food
It’s not like The Sisterhood of the Travelling Pants when it comes to finding the right food and diets for PCOS: one size doesn’t fit all. It’s all trial and error to figuring out what works for you and what doesn’t.
It’s an individual basis, knowing what to eat and how to take control of the foods you eat. Replacing fake sugar with natural ones will trick your body and you won’t feel as sick after. Have you ever scoffed an entire box of Heroes chocolates? The feeling after isn’t really great.
The key is “knowing nothing ever happens overnight. It’ll take a minimum of three months to stick to it,” Shireen explains. “Usually, when people don’t see results in a month, they get disheartened and give up. ‘Forget it’ they’ll think and go right back to the start. You have to start slow.”
Make Adjustments
Dietary recommendations are to eat regular, healthy meals to keep your blood sugar levels stable and so you feel fuller for longer. The Warwickshire Dietary Service suggests:
-
Do not try crash diets. These do not work in the long-term and you will benefit more from making life-long permanent healthier alterations to your diet.
-
Set realistic, achievable targets; aim to lose no more than 0.5-1kg (1-2 lbs) per week.
-
Make healthier changes to your diet.
-
Avoid foods which are high in fat and sugar as these foods are high in calories.
-
Fill up on fruit and vegetables.
-
Consider keeping a food diary to record your intake
Foods to eat more of are things like:
-
Leafy greens – nutrient rich and low in calories
-
Broccoli, tomatoes, cabbage, cauliflower
-
Beans, lentils, chickpeas, baked beans
-
Healthy fats (like avocados, nuts and chia seeds) – regulate hormones
-
Tofu
-
Berries, green teas, pomegranate juice, citrus fruits (anything antioxidant) – improves insulin sensitivity (also helps with COVID-19)
-
Tomatoes
-
Red lentils pasta as substitute for pasta
-
Oats/porridge
It’s essential to incorporate lots of fruit and veg into your diet. The usual suggestion for people with PCOS is not to go completely meat-free, as the protein and healthy fats from things like salmon and chicken are beneficial. Having the right nutrition can help to build your confidence, improve your self-esteem and your mood. It helps to stabilise your hormones and you’ll want to continue feeling this good, so you’ll keep at it.
Foods you may want to avoid include:
-
Dairy
-
Coffee
-
Foods high in refined carbs and sugars, such as white breads, pasta, muffins, doughnuts, cookies
-
All soft and fizzy drinks
-
Inflammatory foods, like processed food and red meats
-
Anything made with white flour
-
Avoid frying in large amounts of oil or butter
-
Greasy, oily foods
-
Alcohol
Of course, none of this is to say you can’t ever have it — maybe once every so often is fine, but indulging in it could cause some issues.
It’s important to find alternatives to keep the insulin levels low, such as replacing dairy with oat milk. Doing extensive research and speaking to people is the best way to figure out what’ll work for you — at the end of the day, you have to try for a while and see how your body reacts and the way you feel. It’s trial and error. Granted, there isn’t a specific diet to help PCOS — you have to find the right foods, do your research and tailor it to suit your needs.
The important thing to know is that your meals have to be vegetable heavy, and healthy. Cutting out artificial sugar and junk food will help immensely, and reducing the amount of carbs will be beneficial.
Find the right relationship with food for you. You won’t regret it.
