Disclaimer

This information is for educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider with any questions regarding a medical condition.

PCOS (Polycystic Ovary Syndrome)

What is PCOS

PCOS is a hormonal and metabolic condition that affects how the ovaries work. In this condition, there may or may not be the formation of small sacs of fluid, cysts, over the ovaries.

Main features of PCOS:

  • Blood sugar imbalance

  • Irregular periods (missed, infrequent, or long cycles)

  • High testosterone levels (causing acne, or excess hair)

  • Polycystic ovaries (many small follicles seen on ultrasound) (not necessarily)

Hence it affects blood sugar, metabolism, fertility, and mental health.

How PCOS Affects the Body

  • Hormones: imbalanced hormones disrupt, for example, ovulation and cycles, mental health, and stress resilience.

  • Insulin resistance: this is a key feature of PCOS which makes it harder to process glucose. Can cause mood swings, anxiety, cravings, fatigue, and raise risk of type 2 diabetes.

  • Inflammation: Low-grade inflammation can worsen symptoms.

  • Gut health: Imbalance in gut bacteria can affect hormones, such as insulin and estrogen, while worsening mental health (depression, anxiety, fatigue).

Symptoms

  • Irregular or absent periods

  • Acne, oily skin, or excess hair (face, chest, back)

  • Lower abdominal pain

  • Weight gain or difficulty losing weight

  • Cravings and blood sugar crashes

  • Mood changes, anxiety, or low mood

  • Fertility issues

  • Low libido

  • Ovarian cysts

Supporting PCOS Naturally

1. Balance blood sugar

  • Include protein, and vegetables for fibre in every meals to slow down sugar absorption.

  • Limit refined carbs, sugary snacks, and sweet drinks.

  • Choose whole grains, legumes, nuts, and seeds. In general, always choose a whole-food diet.

2. Support hormone balance

  • Eat anti-inflammatory foods such as oily fish, olive oil, avocados, ground flaxseeds, turmeric, and ginger.

  • Increase fibre intake from vegetables, pulses, flaxseeds to support estrogen balance.

3. Gut health

  • Add fermented foods such as sauerkraut, kefir, kimchi, yogurt, miso. Check here for a full list.

  • Eat a wide range of plants to support gut diversity. You can check this page to have a list you can start with.

4. Lower stress

Stress makes insulin resistance and cycle issues worse.

  • Try yoga, walking, meditation, deep breathing.

  • Spend time in nature

  • Practice mindfulness

  • Rest

5. Sleep and movement

  • Aim for consistent 7 to 9 hours of sleep to improve insulin sensitivity, and mental health

  • Exercise regularly to improve insulin sensitivity.

Foods That Help with PCOS

Include

  • Vegetables, especially leafy greens such as spinach, kale, collard greens.

  • Berries and citrus fruits

  • Legumes (beans, chickpeas, lentils)

  • Nuts, seeds, flaxseeds

  • Oily fish (salmon, sardines, mackerel)

  • Olive oil, avocado, small amounts of coconut

  • Spices such as cinnamon, turmeric, ginger

Limit (remove)

  • Refined sugar and processed foods

  • White bread, pasta, pastries

  • Caffeine and alcohol

  • Excessive red meat

  • Fried foods

Key Points

  • PCOS is a hormonal and metabolic condition that affects cycles, skin, mood, and energy.

  • Nutrition, gut health, exercise, sleep, and stress management are key to reverse this condition.

  • A personalised approach can alleviate symptoms and improve mental health and physical.

Marco Caspani

Last update 01/10/2025

Sources

BrownHealth University, 2023, Eating Well for Polycystic Ovarian Syndrome (PCOS)

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