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According to the NHS, losing five percent of body weight (if BMI is over 25 kg/m²) can help improve the symptoms of PCOS. This can be accomplished through a combination of a balanced diet and regular physical activity.
A key feature of PCOS is insulin resistance, around 80 percent of people with PCOS have elevated levels of insulin in their blood. This can trigger symptoms such as cravings for carbohydrates, fatigue, sleep disturbance, and increased testosterone levels.
So here are five ways in which you can improve insulin resistance:
- The Association of UK Dietitians (BDA) recommends using movement to manage PCOS.
Physical activity offers many benefits, particularly for PCOS, as it improves the body's insulin response. For effective results, you should aim for 150 minutes of moderate exercise such as walking and yoga or 75 minutes of extensive activity like cardio weekly, plus strength training twice a week.
- Eat regularly.
Penn Medicine advises people with PCOS to eat smaller portions more frequently.Eating regularly helps maintain stable blood sugar levels and reduce insulin resistance. Instead of having three large meals, it is better to have a small meal or snack, enriched with lean protein or vegetables, every three to five hours. Some good ideas for snacks include yoghurt with nuts, a chicken salad, cottage cheese and tomatoes, a hard-boiled egg and carrots with hummus.
- Choose to eat low GI carbohydrates and wholegrains.
The Glycaemic Index (GI) measures how quickly foods raise blood sugar and shows low GI foods cause a slower rise. These foods are also linked to more regular periods. Therefore, swapping high GI foods for low GI options, like wholegrains, may be beneficial for those with PCOS.
- The BDA also suggests having balanced meals.
Eating balanced meals and snacks can help regulate insulin levels. A balanced meal includes protein-rich foods, healthy fats, plenty of low GI fruits and vegetables, and high-fibre, low GI carbohydrates. By pairing protein and fats with low GI carbohydrates it reduces the overall effect on blood sugar, known as glycaemic load (GL). This approach also promotes longer-lasting fullness and helps reduce any cravings.
- Include omega-3 fats in your diet.
Oily fish like salmon and sardines are rich in omega-3 fats, which help reduce inflammation for those with PCOS. You should eat around one to two portions a week. There are also plant-based sources of omega-3 such chia seeds, flaxseeds, and walnuts which could be added to smoothies or yoghurt as an alternative to fish.
