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If you know, you know. Polycystic Ovary Syndrome (PCOS) can significantly change your relationship with food. Find out what foods you should be avoiding and learn what you can do to lessen your symptoms.
In September 2018, I was diagnosed with PCOS, a hormonal condition that causes many changes in your body. In other words, it is a hormone imbalance. I have always been an active individual whether it be playing sports, going to the gym regularly or just plain old running around. I never had a problem maintaining a healthy weight until two summers ago when I rapidly gained about 15 pounds within a month. Nothing had changed in my diet and I knew something was wrong. There were other notable changes as well, but rapidly gaining weight was the #1 sign that something was off.
Before I continue, here is some insightful facts that I've learned along the way about PCOS. Obesity is a common factor for people with PCOS, but any person could have it no matter what shape you're in. People with this condition have high levels of insulin in their blood, which is the explanation for my recent weight gain. Insulin levels go up after you eat, especially when you eat carbohydrates. For example, a normal person can eat one cookie and their insulin levels would rise within normal amounts of eating one cookie. A person with PCOS, however, can eat one cookie and their insulin levels could rise as if they had four. Scary right?
In order to balance my hormones, my doctor put me on a new birth control pill as well as Metformin, a medication to control high blood sugar (ultimately helping me maintain a healthy weight). After a few months of trial and error with new birth controls and medication, I finally began to feel better, loose that excess weight, gain some muscle, and have clearer skin by the time January 2019. Since then, I have learned a tremendous amount about food and what it means to live a healthy lifestyle in America.
Along with the medication to help me cope with my condition, diet and exercise became a huge part of my life this past year. I am a foodie so believe me when I say, PCOS is a huge pain in the butt sometimes, but it's not impossible to cope with. There are plenty of food options you can still have or substitute with that are equally as delicious, and just a tad more healthy.
Here is a list of things you should avoid if you have PCOS:
Sweetened juice, canned fruit in artificial syrups or sweetened applesauce
Starchy vegetables (potatoes, corn and peas)
Refined grains made with white flour (white bread and pasta, bagels or white rice)
Sugared cereals such as Lucky Charms®, Fruit Loops® or Frosted Flakes®, and other sweetened grains such as cereal bars (Nutrigrain Bars®), breakfast pastries (PopTarts®) and donuts (that one hurts)
Sugary drinks (soda, juice or alcohol)
Sugary foods (cookies, cake or candy)
Greasy snacks (potato chips, Fritos®, Doritos® and tortilla chips)
Unhealthy fats (butter, margarine, mayonnaise, full–fat cheese, creamy sauces or dressings, and red meat)
Here is a list of things to eat if you have PCOS:
Fresh fruits or frozen/canned fruit without added sugar, or unsweetened applesauce
Non–starchy, low glycemic fruits and vegetables ( fresh/frozen/canned) such as apples, berries, grapes, oranges, peaches, plums, asparagus, broccoli, carrots, cauliflower, celery, cucumber, green beans, spinach, tomatoes and zucchini.
Whole grains (whole wheat pasta, brown rice, oats, and whole wheat bread)
High fiber cereals (bran cereal)
Water or seltzer, flavored with fruit if desired, unsweetened iced tea
High fiber baked goods made from whole wheat flour and oats
Crackers and snacks with fiber (Triscuits®, Wasa® or popcorn)
High protein foods (beans, hummus, nuts, peanut butter, tofu, eggs, fish, chicken, meat and vegetarian meat substitutes)
Healthy fats (olive oil, nuts, and avocado)
In addition to eating healthy, I learned that portion control is key to everything. While what you eat affects insulin levels, so does how much you eat (more servings, the higher your insulin levels). High insulin levels can cause weight gain, fatigue, extreme thirst or hunger, or still feeling hungry after a meal. I have experienced all of these.
One thing that has significantly helped me in my PCOS journey is understanding nutrition facts labels. Here is a detailed description of things to look out for on a nutrition label and what it all means! (Source: Young Womens Health)
Before continuing on, I just want to say DO NOT get completely consumed in Nutrition Label Facts. Just be conscious of what you are eating and make healthier choices based on that. Believe me, there are plenty of yummy and healthy choices to go around.
And last but certainly not least. EXERCISE!!! I try to hit the gym at least 4 times a week. It's not easy but when I go I feel better. More energy, more positivity, more motivation to make the most out of every day.
Personally, I prefer to lift weights and spend more time building muscle than doing cardio because you get that after burn. If I do partake in cardio (about once or twice a week), you can find me on the stairclimber or doing sprints on the treadmill. (Sprints burn more carbs, jogging burns more fat.) It makes sense for people with PCOS to focus on burning more carbs since they raise blood sugar and insulin levels the most.
It's been almost a year and a half since I was diagnosed. I had my blood levels tested last week and I am almost completely balanced which means that whatever I'm doing is working!! I truly hope this post can help people get a better understanding of what PCOS is, learn what you can do to eliminate the symptoms and FEEL BETTER with every passing day!
Sincerelyy,
Courtney
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