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  • Lexi Marshall, Dietetic Intern

The Power of Nutrition for PCOS

Did you know 1 in every 10 women of childbearing edge is diagnosed with PCOS? Is there anything you can do to prevent or tackle your diagnosed OR undiagnosed PCOS?

PCOS, otherwise known as Polycystic Ovarian Syndrome, affects every woman differently. You may suffer from irregular menstruation, uncontrollable acne on face, chest and or back, unwanted facial hair, trouble with weight gain, or difficulty with losing weight. These are all common signs and symptoms of PCOS.

PCOS is caused by a wide variety of things, but one thing we know is that NUTRITION plays a major role in preventing and treating PCOS. And just like YOU- PCOS is very UNIQUE.

Following a diet that helps RESTORE hormonal balance and REDUCE overall insulin spikes plays a significant role in PCOS management.

- Eating a LOW GLYCEMIC INDEX (GI) diet helps to slow digestion and reduces high and frequent insulin spikes that contribute to heightened androgen level production. Foods such as whole grains, legumes, nuts, seeds, fruits, and vegetables are great options that also support a higher fiber intake.

- Feed your GUT by including a diet rich in FIBER. A diet high in soluble fiber can help minimize overall inflammation and help to restore GOOD gut bacteria necessary for hormonal restoration and regular GI function.

- Consuming ANTI-INFLAMMATORY foods, such as berries, fatty fish, leafy greens, and extra virgin olive oil may reduce systemic inflammation and help you feel less sluggish and fatigued.

- Including more foods full of ANTIOXIDANTS may reduce free radicals in the body which contribute to oxidative stress and inflammation.

Lastly, it’s important to be aware of the detrimental effects of STRESS. Stress can be the culprit of PCOS manifestation and inhibit any kind of management or remission. Stress plays a role in menstruation dysfunction along with the physical symptoms of hormone imbalance in women suffering from PCOS.

Put yourself in control of stress by implementing practices like meditation, reading a favorite book, writing or exercising. Whatever puts your mind at ease will automatically induce a relaxed psychological response - EXACTLY what your body needs in order to improve hormone balance.

Remember, the food we eat is more than just calories in and calories out. The HORMONAL effects and messages your GUT sends to your BRAIN after consuming food affects how you THINK and go about each day. Eat well to feel your best!

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