What is PCOS?
Polycystic ovarian syndrome (PCOS) is a common endocrine disorder in women and though the severity of symptoms vary, is usually characterised by elevated androgen levels (male hormones), excess hair growth, irregular menstruation, multiple small cysts on the ovaries and issues with fertility.
How does PCOS affect women in menopause?
Although PCOS is generally associated with women of reproductive age, it is an ongoing life-long condition, affecting women across all life stages. With increasing age, PCOS transitions from a syndrome with mainly hormonal and reproductive challenges to a metabolic disorder.
Women with PCOS aged 40 and onwards may experience metabolic disturbances including:
Insulin resistance, or impaired insulin sensitivity, where cells in the muscles, fat and liver do not respond to insulin, a hormone essential for regulating blood sugar levels. Insulin resistance is a major risk factor for type 2 diabetes, and cardiovascular disease (CVD)
Systemic inflammation
High blood pressure
High triglycerides
Central abdominal adiposity despite calorie deficit
PCOS is considered an ongoing syndrome, and we manage the challenges naturally with dietary, lifestyle and supplements where needed with a few interesting tips and tricks because it seems it's not only what you eat but how you eat that stabilises blood sugars!!!
High fibre low glycemic index carbohydrates such as leafy greens, cruciferous veg, beans and lentils to help balance insulin levels, and optimise blood sugars and fibre daily from vegetables, quinoa, nuts, and seeds.
Start the day well: A frittata with roasted vegies, eggs, almond meal, herbs and feta is a great high protein start to the day to stabilise blood sugars and keep you feeling full.
Omega-3 fatty acids from salmon, walnuts and chia seeds provide beneficial effects on heart health and PCOS, including hormonal balance, anti-obesity, and anti-inflammatory effects.
Support the liver: it is key for regulating hormone, glucose and protein balance. Indole-3-carbinol found in cruciferous vegetables like broccoli, cabbage, cauliflower, and kale is great for liver support and detoxification of hormones and elimination of excess cholesterol
Foods and herbs that are gently bitter such as bitter melon, rocket, cacao have beneficial effects on overall digestion, and support the liver to make bile and eliminate cholesterol
Pair carbohydrates in a meal with healthy fats and adequate protein
With each meal, eat the fat and protein first then the carbohydrates, this meal sequencing, i.e., consumption of protein and/or fat before carbohydrate, may promote secretion of glucagon-like peptide-1 (GLP-1) from the gut. GLP-1 is an appetite suppressant, and may enhance insulin secretion
Going for a walk after the meal, even a 10 minute walk as ‘postprandial’ exercise is an important tool for improving the glycemic response to a meal! Combining some light resistance exercise with aerobic exercise is even better.
I do recommend one or two rounds (two weeks each) with a continuous glucose monitor (CGM) to give accurate real-time feedback on how the food you eat affects you, as an individual, and then what differences meal sequencing, postprandial exercise and a wholefoods low carb diet make to glucose regulation.
Supplements I recommend important to improve insulin sensitivity and blood glucose regulation include magnesium, Vitamin D, Inositol, Zinc, Chromium, NAC, and B vitamins. Magnesium is wonderful for promoting restful sleep, which also helps stabilise glucose regulation
Regular blood tests of inflammatory markers: increased C-reactive protein concentrations (CPR) have also been noted in women with PCOS after menopause, correlating with the risk of cardiovascular disease, stroke, and heart attack.
PCOS continues to challenge women even into later years, but understanding the function of insulin and its interactions with other hormones, and using a nutrient dense diet and lifestyle strategies, women can effectively manage symptoms and reduce risk factors with confidence
If you would like to discuss any of these strategies I mentioned above, please book an appointment on my website, www.bespokenutrition.com.au
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