What is the best diet and exercise for PCOS?
How your lifestyle choices affect PCOS
Many people who see me for holistic acne treatment want to identify and treat the underlying root issues contributing to their acne.
Seeing that skin health is a reflection of inner health is what makes my holistic skin practice unique. And, I seek to use science-based methods to address skin health directly and the underlying root factors of skin issues.
One of the common concerns that people with acne have is that they might have polycystic ovarian syndrome (PCOS). And, I love explaining to my patients what PCOS is, how it’s diagnosed, and how we can figure out if their acne is caused by PCOS or by something else! I spoke all about this in a blog post earlier this month - click here to read it.
When someone has been diagnosed with PCOS, a lot of people want natural options. And, I strongly believe in the power of diet/nutrition, exercise, and other lifestyle measures.
So, let’s talk about all of these AND more!
Disclaimer: This post does not constitute as medical advice; is not meant to diagnose, prevent, treat, or cure any medical conditions or disease; and is meant for educational purposes only. The information in this post does not replace the advice of your medical provider. Speak to your doctor before starting anything new OR schedule your appointment with me.
What is the best pcos diet?
Let’s talk about 4 different diets studied by researchers
Low Glycemic Diet
The Linus Pauling Institute (LPI) defines the glycemic index (GI) as “a measure of the blood glucose-raising potential of the carbohydrate content of a food.”
The LPI states that “consumption of high-GI foods causes a sharp increase in [post-meal] blood glucose concentration that declines rapidly, whereas consumption of low-GI foods results in a lower blood glucose concentration that declines gradually.”
Science shows that eating low-glycemic foods reduced symptoms of PCOS, especially improved menstrual regularity, compared to those eating a “conventional healthy diet.”
Additionally, research says that eating low-glycemic foods combined with protein in a modified hypocaloric diet led to lower insulin levels and lower heart-specific inflammation in those with PCOS.
And, as I mentioned in my blog post earlier this month, metabolic issues have been suggested to drive the hormone issues seen in PCOS.
Anti-inflammatory Diet
A study completed in 2015 showed that non-pregnant, overweight, and obese adult females with PCOS who did an anti-inflammatory, hypocaloric diet with regular physical activity for 12 weeks led to:
Improvements in blood sugar, cholesterol, and inflammation levels;
Improvements in hormones, period regularity, and fertility;
And moderate weight loss!
Since the definition of an anti-inflammatory diet is broad, researchers of this 2015 defined an anti-inflammatory diet as consuming legumes, fish, and low-fat dairy products in a “Mediterranean context” with 25% proteins, 25% fat, and 50% carbohydrates, with the diet also focusing on low-fat, low-saturated fat, and moderate-to-high fiber intake.
Ketogenic Diet
The ketogenic diet has also become a popular topic of conversation in the PCOS community since many people with PCOS wonder if eating low carbohydrates and experiencing weight loss may improve symptoms of PCOS.
The ketogenic diet is a diet that is “very low-carbohydrate and high-fat” that has become popular due to people reporting weight loss and more.
Research from a 2020 study shows that 12 weeks of a hybrid ketogenic-Mediterranean diet in overweight females with PCOS led to:
Reductions in fasting blood sugar and insulin levels;
Improved markers for insulin resistance;
Reduction in testosterone;
And weight loss and reduction in body mass index!
Researchers of this study did indicate that severity of high testosterone symptoms did not change after 12 weeks. And after reading this research article, I noticed that there were no metrics or data on menstrual period regularity.
Intermittent Fasting
Much like the ketogenic diet, intermittent fasting has also become a popular topic of conversation in the PCOS community.
A 2021 study investigated the effects of time-restricted fasting in females with anovulatory PCOS for 5 weeks (the term “anovulatory” means that they had absent menstrual periods).
In this study, subjects ate freely during an 8-hour period from 8 am to 4 pm and drank only water or calorie-free beverages during the 16-hour fasting period. So, subjects in this study were on a 16:8 intermittent fasting schedule.
And after doing this form of intermittent fasting for 5 weeks, researchers saw significant improvements in fasting insulin, insulin resistance markers, testosterone and other androgen levels, and more. Researchers also saw that this form of intermittent fasting led to improvements in cycle regularities in 73% of subjects.
So, what’s the best diet for PCOS?
A commonly-cited study reviewing dietary patterns and PCOS concluded that any form of dietary composition is helpful as long as it led to weight loss, since “weight loss improved the presentation of PCOS.” However, this begs a couple questions:
What does this mean for those with lean PCOS? People with lean PCOS have may not have to lose weight at all!
Which diet would be recommended by your provider?
The best answer is: The “best” diet depends on many factors!
Dietary recommendations from a provider should depend on:
What science has to say about the effectiveness of a specific diet and how that relates to your personal health;
How much of a change you are willing to make;
And what personal barriers are present that would make some dietary changes less of a viable option.
LISTEN TO THE HOLISTIC BEAUTY PODCAST:
DR. MARILYN MEROLA, ND & I CHATTED WITH DR. FIONA MCCULLOCH, ND, ONE OF North America’s LEADING NATUROPATHIC PCOS EXPERTS, ABOUT HOLISTIC OPTIONS FOR PCOS.
What is the best pcos exercise?
Let’s talk about PCOS research on 3 different types of exercise
High-intensity interval training (HIIT)
A 2020 scientific review says that high-intensity interval training (HIIT) improves insulin measures in women with PCOS WHEN combined with diet.
Researchers of the 2020 review say that, “Such benefits may have the greatest impact in obese women with PCOS, suggesting that weight loss may play a role in the hormonal improvements.”
Resistance Training
Researchers found that 1 hour of resistance or strength training 3 times a week improved androgen hormone levels in those with PCOS.
Yoga
There’s also science looking at the effect of more-gentle, mindfulness-based exercise, such as yoga. Researchers saw that 1 hour of mindful yoga 3 times a week for 3 months led to lower androgen levels in those with PCOS.
Researchers specifically saw reductions in free testoserone and DHEA. Researchers also saw that improved testosterone lasted for several months after completing 3 months of mindful yoga!
So, what’s the best exercise for PCOS?
Much like with diet, it depends!
There are many forms of movement that science has shown to address hormones for those with PCOS. Refer to your doctor to see what form of exercise is right for you or schedule your appointment with me.
What if you want to start managing PCOS naturally?
The answer is simple: Work with a licensed naturopathic provider. As mentioned earlier, licensed naturopathic providers are experts in holistic and integrative medicine.
As integrative medicine experts, we are trained in both natural and conventional options. So, you will be able to capture a vast array of treatment options to help you achieve your skin goals when you work with a licensed naturoapthic doctor.
If you want to see me, I see patients in-person and virtually. The only caveat is that since I am only licensed in the state of California, I can only see patients who are physically in the state of California (especially for telehealth patients).
If you are outside the state a California, a great resource to find a licensed naturoapthic doctor in your state is the Institute for Natural Medicine’s directory: https://naturemed.org/find-an-nd/.
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