A Dietitian’s Guide to Naturally Manage PCOS

Polycystic Ovarian Syndrome (PCOS) is an endocrine disorder that affects 1 in 10 women and is the leading cause of female infertility. It’s a condition where tiny follicles can be built around the ovaries, usually caused by hormone imbalance. In honor of September being PCOS Awareness Month, our Hy-Vee dietitians wanted to share our top tips as registered dietitians on how to balance hormones and manage PCOS naturally.

Most women with PCOS are told to lose weight (which can be very difficult with PCOS) or to just go on a birth control pill to help treat their symptoms. The key to treating your symptoms is to find the root cause of your hormone imbalance. Typically, we see the most common causes of PCOS are insulin resistance, inflammation, adrenal stress, or any combination of these. Let’s dive into some strategies that can help naturally manage these!

Manage Blood Sugar Levels

Managing blood sugar is especially important if insulin resistance is the root cause of your PCOS. Balancing blood sugar starts with having a balanced meal. We recommend using the plate method where you have ½ your meal non-starchy vegetables, ¼ protein, and ¼ complex carbohydrates.

For better blood sugar balance, you also want to try to have at least 25-30 g of protein at breakfast (see the Peachy Overnight Oats recipe below for a yummy option). For balanced snacks, be sure to pair fiber and protein together like whole grain crackers with cottage cheese and cherry tomatoes, steamed edamame with Good Foods dip or fruit with nut butter. Regular exercise can also help with blood sugar balance. Even just a five-to-10-minute walk after a meal can help.

Reduce Inflammation

Working on reducing inflammation is key if inflammatory PCOS is your root cause. Eating a balanced diet (see the plate method discussed above) does wonders for this and includes more omega-3 fatty acid foods. These foods include tuna, salmon, chia seeds, flaxseeds and walnuts.

Improving gut health can also help reduce inflammation, so eating more fermented foods like yogurt, kefir, kombucha, and kimchi can be beneficial. However, underlying food sensitivities could be the source of your inflammation, so you’ll want to have a medical professional help you check for this as well. Good Foods dips are a great option if you do because they are free of the top 9 allergens, gluten-free and vegan.

Manage Stress

Reducing stress is the primary target if you have adrenal PCOS. For this, you’ll want to aim for seven to eight hours of adequate sleep every night, as this can significantly reduce stress and help your body better adapt to it. Of course, utilizing the plate method for balanced meals can also help reduce stress (specifically, not skipping meals).

With adrenal PCOS, you also want to avoid overexercising, as this can worsen your hormone imbalance rather than improve it. Take 30 minutes of exercise two to three days a week and remember to embrace the rest days. To reduce stress, also be mindful of your caffeine intake, as overconsuming caffeine can worsen symptoms.

What To Do Next

Now, you might be thinking, “How do I know the root cause of my PCOS?” Getting specific lab tests such as fasting insulin, HgA1c, DHEA-S, total testosterone, and vitamin D can help pinpoint your root cause. This is where you will want to work with a Hy-Vee dietitian to help! We can review your medical history, lab work, and symptoms to help decipher your root cause and provide a clear path forward.

You do not have to manage PCOS alone. Let our Hy-Vee dietitians provide guidance and encouragement along the way! It can take two to three months to start seeing results. Sign up for Hy-Vee’s Healthy You Subscription at Hy-Vee.com/Health to access monthly visits with a Hy-Vee dietitian, personalized nutrition advice and coaching, and access to virtual Hy-Vee classes and other online resources.

Peachy Overnight Oats

All you need:

½ cup Hy-Vee quick oats

1 tbsp chia seeds

½ cup Fairlife 2% milk

¼ cup Chobani Zero Sugar Vanilla

½ cup peaches, sliced

1 tsp Hy-Vee cinnamon

All you do:

1.       Add oats and chia seeds to a jar. Mix in milk and yogurt.

2.       Top with sliced peaches and cinnamon.

3.       Place lid on the jar and refrigerate overnight.

Adapted from: https://www.hy-vee.com/recipes-ideas/recipes/peachy-overnight-oats

Shop all of these ingredients at Hy-Vee Aisles Online.