Polycystic Ovary Syndrome, or PCOS. You may have heard this daunting term from a doctor or perhaps discovered it yourself while investigating the causes of often diverse symptoms that affect quality of life. These usually include irregular menstrual cycles or absent periods, increased hair growth, acne, or difficulty becoming pregnant.
Weight typically accumulates easily around the waist, almost just by looking at treats. A large portion of patients are overweight, but PCOS can also manifest in slender individuals. PCOS symptoms often also affect mood, with anxiety and depression being typical. Polycystic ovaries are just one manifestation of this metabolic syndrome, which involves many hormonal changes and symptoms.
You may have been advised to lose weight, possibly also given a prescription for birth control pills to curb hair growth and protect the uterus due to the absence of ovulations.
What is PCOS and what can you do yourself for your well-being and a functioning menstrual cycle, possibly with the hope of pregnancy?
What Causes PCOS?
Insulin is a hormone secreted by the pancreas in response to rising blood sugar levels. A key issue for PCOS patients is insulin resistance: The body’s cells do not respond normally to insulin, which increases insulin levels in the bloodstream and causes fat to accumulate particularly harmfully around the internal organs. This leads to so-called silent inflammation in the body, affecting ovarian function.
The condition is also associated with an increased risk of developing type 2 diabetes and cardiovascular diseases.
Excess insulin inhibits the activity of the aromatase enzyme, which is crucial for ovarian function. There may also be genetic factors involved, where the aromatase enzyme already functions slightly weaker than normal. This trait may have had beneficial effects for women’s survival in human history, but in today’s environment, it has become a risk factor for disease. The role of aromatase is to convert testosterone into estradiol, the most important female hormone produced by the ovaries. When this conversion is impaired, it leads to an excess of testosterone, causing typical symptoms associated with male hormones.
When estrogen levels remain relatively low, the body signals the brain to produce more LH, or luteinizing hormone, from the pituitary gland, further worsening hormonal imbalance. The relative lack of estrogen prevents ovulation, negatively affects the function of the cells’ energy factories, the mitochondria, and impacts the complex regulation of hunger and satiety hormones.
Environment and Lifestyle Significantly Affect PCOS Symptoms.
PCOS is a spectrum of symptoms that environmental factors strongly influence, either alleviating or worsening the hormonal disorder.
In today’s world of stressful life rhythms, processed and sugar-laden foods, and chemicals that disrupt hormonal function, the prevalence of PCOS is on the rise, affecting even 10-20% of women.
Diet
The most important and effective way to alleviate PCOS symptoms is through diet. The primary factor affecting insulin balance is to eliminate fast sugars from the diet and favor slow, quality carbohydrates, proteins, and fats. Vegetables and berries contain polyphenols and antioxidants that help combat oxidative stress, reduce silent inflammation in the body, and curb blood sugar spikes. Add vegetables to every meal and eat berries daily.
Favor polyunsaturated fatty acids and pay attention to Omega-3 fatty acid intake. Avoid poor-quality fats found in fast and ready-made foods, and prefer cold-pressed oils. Good daily cooking oils include olive oil and camelina oil.
Regular Daily Rhythm
A regular daily rhythm supports well-being, sleep, and weight management. Maintain a regular meal and sleep schedule, and consider recovery and rest both on weekdays and days off. This supports normal cortisol and melatonin metabolism and better insulin balance. Studies have shown that metabolism works better in the morning and daytime, so it’s beneficial to emphasize breakfast and lunch and lighten eating towards the evening. This also helps curb the often growing hunger debt and snacking needs in the evening when tired.
Adequate sleep, regular eating, a fiber-rich, plant-based colorful diet, and stress reduction are also important for gut health and promote the success of a good gut microbiota. The gut microbiota plays a crucial role in sugar and fat metabolism and hormonal regulation, both directly and through the gut-brain axis. (1)
Exercise
If you currently do not have an exercise routine, make room for physical activity in your daily life. All exercise, beneficial physical activity, and movement are advantageous, but it is particularly valuable to include 2-3 muscle-strengthening workouts that break a sweat each week.
Aerobic exercise improves insulin sensitivity and hormone balance, supports gut health, and mental health. Walk or cycle to work and schedule a small exercise session in the middle of the day if possible. Choose stairs instead of the elevator.
Have you previously engaged in a sport you could return to, or is it time to try something new?
Are Dietary Supplements Beneficial in Treating PCOS?
Dietary supplements do not replace a healthy diet, but the reality is that we may not get all the necessary micronutrients from food alone. Vitamin D deficiency or insufficiency is often associated with PCOS symptoms. The need for vitamin D is individual, so it is advisable to check its intake with a laboratory test.
Among other micronutrients related to PCOS, there is substantial research evidence on inositol, which belongs to the B-vitamin group and improves insulin sensitivity. NAC (N-acetylcysteine) is an antioxidant that promotes ovulation and improves egg quality.
Omega-3 fatty acids reduce inflammation and enhance immune system function.
A B-complex vitamin may be necessary to support energy metabolism and methylation. Normal cell methylation is a prerequisite for our genes to function correctly, meaning that disease-expressing genes remain silent and do not activate.
Food and nutrients are a way to “speak” to our genes. Ensure that the B-vitamins in the supplement you use are in an active, more readily absorbable form. Ensure sufficient intake of iodine and selenium, which are important for normal thyroid function. (2)
What about the Significance of Cosmetics or the Material of a Water Bottle?
Environmental toxins such as pesticides, phthalates in microplastics (BPA compounds), and parabens commonly found in cosmetics are under intense research. They have been found to act as so-called endocrine disruptors, adversely affecting insulin balance and increasing the body’s inflammatory processes. Thus, they exacerbate hormonal disorders and the spectrum of PCOS symptoms.
Be aware of what the products and storage containers you use daily contain and switch plastic ones to glass, for example. It’s also good to favor organic food whenever possible to minimize the effects of environmental toxins.
You Don’t Have to Manage Alone – It’s Worth Seeking Help.
With your own choices, it is possible to alleviate many of the diverse symptoms of PCOS. The most important thing is what you generally do; individual exceptions are not decisive. Medication can also be helpful in treating PCOS and supporting the learning of health-promoting lifestyle habits, especially if there is significant overweight, disrupted eating patterns, and difficulty recognizing the body’s hunger-satiety signals.
Be proactive, seek information, and, if necessary, boldly obtain expert support on the journey towards a healthier body, well-being, and better hormone balance.
Päivi Suonsivu-Miettinen
Specialist in Obstetrics and Gynecology
Sources:
- Gut microbiota dysbiosis in polycystic ovary syndrome: Mechanism of progression and clinical applications Fort Cell Infect Microbiol. 2023; 13: 1142041
- Krause and Mahan’s Diet & nutrition care in process
