Marika Day: 5 nutrition tips for managing polycystic ovary syndrome

ARTICLE

01 September 2023

3 min read

Polycystic ovary syndrome (PCOS) is a hormonal disorder that can cause a range of health complications, from abnormal hair growth to insulin resistance and infertility. Accredited Practising dietitian Marika Day explains how diet and lifestyle changes can improve the health of people diagnosed with PCOS.

PCOS is a common endocrine disorder estimated to affect approximately 12-21% of women of reproductive age in Australia¹. The disorder is characterised by hormonal imbalances, irregular menstrual cycles, a larger-than-normal number of follicles on the ovaries, and metabolic disturbances. Many women with PCOS also experience insulin resistance, which can increase the risk of type 2 diabetes.

Alongside medication, living a healthy lifestyle plays a significant role in the management of PCOS. Below are 5 nutrition and lifestyle changes I recommend to people living with the hormonal disorder.

Consume a balanced diet

When managing PCOS, it’s important to maintain a balanced diet that includes a variety of nutrient-rich, whole foods. This approach also helps you avoid restrictive diets or excluding entire food groups, which can lead to nutrient deficiencies or poor dietary habits. The good news is there are no specific foods that must be excluded when managing PCOS, meaning you can enjoy everything in moderation.

All or Something

Eating a balanced diet is important for everyone, not just those managing PCOS or other health conditions. Thankfully, there are plenty of ways you can take charge of your nutritional needs.

All: Have your diet assessed by a dietitian to see what you’re doing right and where you can improve. AIA Vitality members can access a discounted Nutrition Assessment with selected dietitians that you can book via the app – and earn 1,000 AIA Vitality points in the process.

Something: Download the AIA Vitality Eat Well guide to access 30 free nutritionally balanced recipes from Marika Day.

Remember, All or Something!

Choose high fibre carbohydrates

Dietary fibre plays a vital role in managing PCOS symptoms, including the insulin resistance often associated with the disorder. High-fibre foods help slow down digestion, stabilise blood sugar levels, and promote satiety². Make sure to include fibre-rich foods – such as fruits, vegetables, legumes, and whole grains – in your meals, aiming for a daily fibre intake of at least 25 grams.

Eat healthier fats

Healthy fats are an essential part of a PCOS-friendly diet. They promote hormone production, support cellular function, and aid in nutrient absorption³. Choose fats that are rich in monounsaturated and polyunsaturated fats, including avocados, nuts, seeds, fatty fish (like salmon and sardines), and extra virgin olive oil. These fats support overall health and reduce metabolic risk, especially when used in place of saturated and trans fats (found in lard, butter, animal fats and coconut products).

Prioritise lean protein

Protein-rich foods provide a feeling of fullness, help regulate blood sugar levels, and support weight reduction⁴. Choose lean options like skinless poultry, fish, tofu, beans, lentils, eggs, and dairy products.

Don’t forget sleep and physical activity

Exercise⁵ and sleep⁶play an important role in improving insulin sensitivity and maintaining hormonal balance in PCOS. Aim for 150 minutes of moderate-intensity activity each week, as well as 7-9 hours of quality sleep each night.

As with all health conditions, it is important to remember that the needs of individuals with PCOS may vary. I advise consulting with a dietitian or healthcare professional to tailor a plan specific to your requirements.

Footnotes

¹ https://www.racgp.org.au/afp/2012/october/polycystic-ovary-syndrome

² https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/

³ https://learn.genetics.utah.edu/content/metabolism/fat
⁴ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4258944/

⁵https://journals.physiology.org/doi/full/10.1152/japplphysiol.00123.2005#:~:text=Exercise%2Fmuscle%20contraction%20activates%20glucose,an%20increase%20in%20insulin%20sensitivity.

⁶ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6202781/

Marika Day

Marika Day is an Accredited Practising Dietitian and Nutritionist with over 10 years' experience in a variety of clinical and non-clinical areas. Her expertise and interests include gastrointestinal nutrition, which is influenced by her personal experience with coeliac disease. Additionally, she focuses on women’s health and the complexities of disordered and emotional eating. In addition to her clinical expertise, Marika regularly works in recipe development, helping people make nutritious choices every day. Her approach to nutrition is balanced, practical and empathetic and aims to help people enjoy food and live a healthy balanced life.

Disclaimer:
Copyright © 2023 AIA Australia Limited (ABN 79 004 837 861 AFSL 230043). This is general information only, without taking into account factors like the objectives, financial situation, needs or personal circumstances of any individual and is not intended to be financial, legal, tax, medical, nutritional, health, fitness or other advice. The source information of the articles is current as of the date of publication and may be subject to change. While the information contained herein is believed to be accurate, AIA Australia expressly disclaims any and all liability for representations or warranties, expressed or implied, contained in, or for omissions from, the information.

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