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5 Minutes Read

The Functional Medicine Approach for PCOS


Functional medicine focuses on identifying and addressing the root cause of health issues, rather than just treating symptoms. Polycystic Ovary Syndrome (PCOS) is a common hormonal disorder that affects women of reproductive age, and can happen at any age. Addressing insulin resistance and hormonal imbalance through dietary and lifestyle interventions can be particularly powerful. Let's dive into the science-backed solutions for managing PCOS.

1. Manage Insulin Resistance with Low Glycemic Index (GI) Foods

Insulin resistance is a major driver of PCOS, and dietary changes that improve insulin sensitivity can have a profound impact on managing symptoms. Studies show that adopting a low glycemic index (GI) diet can improve insulin sensitivity and help regulate menstrual cycles.

Low-GI foods include:

  • Non-starchy vegetables (leafy greens, broccoli, bell peppers)

  • Whole grains (quinoa, black rice, konjac/glucomannan fiber)

  • Lean proteins (chicken, fish, lean cuts of beef like tenderloin, pasture raised pork)

  • Healthy fats (avocado, nuts, seeds, olive oil and fatty fish like salmon, sardines, anchovies and mackerel)

A study published in The American Journal of Clinical Nutrition found that women with PCOS who followed a low-GI diet experienced significant improvements in insulin sensitivity and reductions in androgen levels, helping to alleviate symptoms like acne and hirsutism, a condition that causes women to grow excessive amounts of coarse, dark hair in a male-pattern distribution.

2. Incorporate Anti-Inflammatory Foods

Chronic low-grade inflammation is a common underlying issue in PCOS, contributing to insulin resistance and hormonal imbalance. A diet rich in anti-inflammatory foods can reduce this inflammation and support better hormonal regulation.

Anti-inflammatory foods include:

  • Fatty fish rich in omega-3s (salmon, mackerel, sardines. anchovies) I use this high quality Omega-3 and take a shot each morning to keep my inflammation and arthritis at bay: Omega 3 Fish Oil

  • Berries (blueberries, strawberries, raspberries, blackberries)

  • Leafy greens (spinach, kale)

  • Nuts and seeds (walnuts, flaxseeds, chia seeds)

  • Spices like turmeric with black pepper (Bioperine) (to help absorption of curcumin in turmeric) and ginger. Here is the one I use that includes all three in Organic form: Turmeric Ginger BioPerine 

In a study published in The Journal of Clinical Endocrinology & Metabolism, women with PCOS who consumed higher amounts of omega-3 fatty acids saw improvements in insulin sensitivity, reduced androgen levels, and more regular menstrual cycles.

3. Boost Fiber Intake

Fiber is essential for regulating blood sugar levels and improving gut health, both of which are important for managing PCOS. High-fiber foods slow down the absorption of sugar into the bloodstream, which helps control insulin spikes. Furthermore, a healthy gut microbiome has been linked to better hormone balance, which is critical for managing PCOS.

High-fiber foods include:

  • Vegetables (especially cruciferous vegetables like broccoli and cauliflower)

  • Whole grains (especially  quinoa, beans, legumes and black rice)

  • Fruits (especially those lower in sugar like berries and apples)

Research from The Journal of Obesity & Metabolic Syndrome found that women with PCOS who increased their dietary fiber intake had reduced body weight and improved insulin resistance, leading to better overall hormonal health.

4. Add Inositol Supplements

Inositol, a naturally occurring compound, has shown significant promise in managing PCOS symptoms, particularly when it comes to improving insulin sensitivity and regulating menstrual cycles. The two forms of inositol that are most commonly studied are myo-inositol and D-chiro inositol, both of which have been shown to improve ovarian function and reduce insulin levels.

A study published in The European Review for Medical and Pharmacological Sciences showed that women with PCOS who took myo-inositol supplements experienced more regular ovulation, improved insulin sensitivity, and reduced androgen levels.

5. Exercise Regularly

Physical activity is one of the most effective ways to improve insulin sensitivity and reduce inflammation in women with PCOS. Strength training, in particular, helps build lean muscle mass, which enhances the body’s ability to use insulin more efficiently. Cardiovascular exercise, such as walking, running, or cycling, can also help with weight management and improving heart health, which is particularly important for women with PCOS who have an increased risk of cardiovascular diseases.

A study published in The Journal of Clinical Endocrinology and Metabolism found that regular physical activity significantly improved insulin sensitivity and reduced abdominal fat in women with PCOS.


Lifestyle Changes to Support Long-Term Management

In addition to dietary and exercise interventions, other lifestyle changes can help women with PCOS manage their symptoms:

  • Manage Stress: Chronic stress can exacerbate PCOS symptoms by increasing cortisol levels, which in turn can worsen insulin resistance and disrupt hormonal balance. Mindfulness practices, meditation, yoga, and adequate sleep are all powerful tools for managing stress.

  • Prioritize Sleep: Poor sleep is linked to increased insulin resistance and weight gain, both of which can worsen PCOS symptoms. Aim for 7-9 hours of quality sleep per night to support hormonal health.



Conclusion: Conquer PCOS with Food as Medicine

PCOS is a complex condition, but it is possible to take control by focusing on a holistic approach to health. Functional medicine emphasizes the role of nutrition in managing PCOS, and scientific studies back the effectiveness of dietary interventions such as a low-GI diet, anti-inflammatory foods, fiber, and targeted supplements like inositol.

By making these changes, women with PCOS can improve insulin sensitivity, reduce inflammation, and balance their hormones, leading to improved symptoms and better overall health.

Key Takeaways

  • Focus on low-GI, anti-inflammatory foods to manage insulin resistance.

  • Increase fiber intake to improve gut health and hormone balance.

  • Consider inositol supplements to support ovarian function and insulin sensitivity.

  • Exercise regularly to enhance insulin sensitivity and manage weight.

  • Prioritize stress management and quality sleep for long-term PCOS control.

PCOS doesn’t have to control your life—by taking a proactive, functional approach with food as medicine, you can conquer PCOS and thrive.


References

  1. Diamanti-Kandarakis E, et al. “Insulin Resistance in PCOS.” The Journal of Clinical Endocrinology & Metabolism (2006).

  2. Dunaif A. “Insulin Resistance and the Polycystic Ovary Syndrome: Mechanism and Implications for Pathogenesis.” Endocrine Reviews (1997).

  3. Marsh K, et al. “The Effect of a Low Glycemic Index Diet on Insulin Sensitivity in Women with PCOS.” The American Journal of Clinical Nutrition (2010).

  4. Moran LJ, et al. “Low GI Diet Improves Insulin Sensitivity in Overweight Women with PCOS.” American Journal of Clinical Nutrition (2013).

  5. Phelan N, et al. “The Effect of Omega-3 Fatty Acids on Insulin Sensitivity in PCOS.” The Journal of Clinical Endocrinology & Metabolism (2011).

  6. Barber TM, et al. “PCOS and the Gut Microbiome: Correlation and Potential Role of Gut Dysbiosis in PCOS.” Journal of Clinical Endocrinology & Metabolism (2020).

  7. Douglas CC, et al. “Fiber Intake in Women with PCOS.” Journal of Obesity & Metabolic Syndrome (2016).

  8. Genazzani AD, et al. “Myo-inositol in the Treatment of Insulin Resistance in Women with PCOS.” European Review for Medical and Pharmacological Sciences (2018).

Vigorito C, et al. “Exercise Improves Insulin Sensitivity in Women with PCOS.” The Journal of Clinical Endocrinology and Metabolism (2007).



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Springs","state":"MI","zip":"49740","email":"kimlarson@larsonhealthweightloss.com","tos":"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","privacy":"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