Managing PCOS Through Nutrition

Editor's note: Today's article is a special submission by Carolyn Gundell, M.S. Carolyn is the head of the Fertility Nutrition Program at Reproductive Medicine Associates of CT. She also implements RMAC's Polycystic Ovarian Syndrome (PCOS) Clinic, one of the few of its kind in Connecticut. She shares her knowledge of nutrition and its link to fertility with their patients, working with specialists to develop individualized meal plans and conduct nutrition seminars.

Managing PCOS Through Nutrition
By Carolyn Gundell, M.S.
Reproductive Medicine Associates of Connecticut

For a disease that affects 5 to 7 million women and is the most common cause of infertility, many people do not know how lifestyle changes can help manage Polycystic Ovarian Syndrome (PCOS) symptoms and other health concerns. Then again, misconceptions related to how our bodies work, dietary myths, and misleading food product information flood the Internet and marketplace daily. As a nutritionist, I work with patients who have a variety of endocrine diagnoses, and of these my PCOS patients are especially rewarding because they can change their lives through a better understanding of body composition, metabolism and nutrition.

First, it is important to understand what this condition is and how it manifests itself. PCOS comes from two key roots – “poly”, meaning many, and “cystic,” meaning cysts. A woman with PCOS must have two out of three of these criteria: absent or infrequent periods, evidence of excess androgens (male hormones) found either by blood work or appearance, or PCO-appearing ovaries determined through an ultrasound. Dietary changes that have a direct affect on weight loss, reducing insulin resistance, diabetes and heart disease risk are recognized as the cornerstone to improving PCOS related hormonal imbalances, infertility, and weight challenges.

While the condition and its symptoms ranges from mild to severe, the most common symptoms include acne, weight gain (60% are overweight), hirsutism (growth of hair where minimal hair growth is normally found), thinning of hair on scalp and acanthosis nigracans (patches of dark skin in armpits, groin, back of neck). Women with PCOS have a 40-50% chance of developing Type II diabetes by age 40.

Many of my patients may have been dealing with PCOS symptoms since puberty and were simply never diagnosed or did not know that symptoms could be minimized through healthy life-long diet and lifestyle management. This resignation leaves them defeated – until they understand how dietary changes can reduce their symptoms by improving insulin resistance, lowering triglycerides and LDL-cholesterol, lowering androgens, improving ovulation and fertility, and promoting weight loss.

Through a better understanding of PCOS and nutrition, patients better understand the puzzle that is the human body. In collaboration with a medical treatment plan, the cornerstone of managing PCOS – according to medical professionals – is a lifestyle of healthy diet, exercise and weight management. Women who successfully do this are more likely to have improved pregnancy rates, lower heart disease risk, and lower diabetes risk. As little as a 5 – 10% weight loss can have a positive effect on ovulation, insulin resistance, impaired glucose tolerance, metabolic syndrome and fertility.

Below are nutrition tips that help manage PCOS. If you believe you have PCOS based the description of symptoms described above, seek evaluation through your primary care physician and an endocrinologist or reproductive endocrinologist. Finding a nutritionist/registered dietician with PCOS specialty is important to ongoing comprehensive care and support.

• Quality Calories, Not Just Low Calories. When reading food labels, check for high fiber, low sugar, and moderate protein, not just low calories.
• Balance food intake at all meals and snacks. Meals should include a balance of 50% vegetables, 3 oz low fat protein and one serving of complex grains. For example, grilled chicken or fish with brown rice and vegetables,
• Slow Carbs – Not No Carbs. During this era when many fad diets encourage us to eliminate carbohydrates, it is important to understand that slow carbs – or complex carbs – are part of a healthy diet and offer nutrients such as folic acid. Good examples of slow carbs are quinoa, beans, whole grains, fresh fruits, bulgar, buckwheat, rolled oats and brown rice. Complex carbohydrates combined with protein also slow absorption, such as oatmeal and almonds or eggs, apple with peanut butter.
• Eat Your Fruit – Don’t Drink It! Fruits and vegetables are excellent sources of key nutrients and contain complex carbs and fibers. However, the juices alone are typically high in fruit sugars without fiber. Consume daily fresh fruits and vegetables as snacks and with meals.
• No Processed Carbohydrates. Avoid soda and other sugared beverages (including juice), processed snacks (even 100 calorie snacks and cereal bars!) and white carbs such as white rice, white bread, white pasta and potatoes.
• Don’t Leave Out the Heart Healthy Fats! Our bodies need healthy essential fat and cholesterol… just not too much! Avoid fast food. Consume Omega 3 fats, limit saturated avoid trans fats; some good fat sources are nuts, seeds, avocado and fatty fishes such as salmon. Of our total calorie intake, 25 – 30% should come from fats.

For more information about PCOS from Reproductive Medicine Associates of Connecticut, please go to:
http://www.rmact.com/education-polyc...n-syndrome.htm

About Reproductive Medicine Associates of Connecticut
Reproductive Medicine Associates of Connecticut (RMACT) specializes in the treatment of infertility. With Connecticut fertility clinics and egg donation offices in Norwalk, Danbury and Greenwich, and affiliate New York fertility clinics serving Westchester, Putnam and Dutchess counties, our team of Board-Certified Reproductive Endocrinologists offer a wide range of infertility treatments from ovulation induction and intrauterine insemination (IUI) to the most advanced assisted reproductive technologies including IVF, egg donation and preimplantation genetic diagnosis (PGD). The RMACT team of fertility doctors includes Drs. Mark P. Leondires, Spencer S. Richlin, Joshua M. Hurwitz and Cynthia M. Murdock. All physicians are members of the American Society for Reproductive Medicine (ASRM), the Society for Assisted Reproductive Technology (SART) and the Fairfield County and Connecticut Medical Societies. RMACT’s IVF laboratory is accredited by the College of American Pathologists (CAP), and CLIA; other accreditations include the Accreditation Association for Ambulatory Health Care (AAAHC) and the American Institute for Ultrasound in Medicine (AIUM). RMACT offers individualized infertility treatment plans in a patient-focused and supportive environment. Support services, such as, infertility treatment financing, psychological counseling, acupuncture and yoga are also available. For more information visit, http://www.RMACT.com.

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