If you've been diagnosed with Polycystic Ovary Syndrome (PCOS), chances are you've heard the advice to lose weight.
While some weight loss can help alleviate some PCOS symptoms, focusing solely on weight loss can be misleading and can even cause more harm than good. Instead, holistic approaches to making health and lifestyle changes can provide more sustainable and effective results. In today's blog, I'll be exploring why diets don't work, while providing some other ways to manage your PCOS symptoms and improve your overall health.
Why diets don't work in PCOS
The effects of the diet cycle: Dieting rarely leads to sustained weight loss for anyone, and for women with PCOS, losing weight is particularly difficult. Insulin resistance, impaired levels of appetite regulating hormones, and food cravings can make weight loss with PCOS challenging.
Restrictive diets often lead to temporary weight loss followed by weight regain, known as yo-yo dieting. This cycle can worsen your insulin resistance and hormonal imbalances, making PCOS symptoms more severe over time.
Mental impact: The pressure to lose weight can lead to stress, anxiety, and a negative relationship with food and body image. Women with PCOS are already at a higher risk of disordered eating, depression and anxiety, and the added stress of weight loss and can exacerbate these problems.
Attention diversion:
Focusing solely on weight can divert attention from other important health behaviours such as stress management, exercise and sleep hygiene, which are all important for managing PCOS.
Approaches to managing PCOS without dieting
A comprehensive, holistic approach considers all aspects of health and well-being, not just weight.The first step is making positive changes to your nutrition and lifestyle that address insulin resistance and hormone imbalances that occur in PCOS. By targeting these areas, you will see improvements in your PCOS symptoms, even if you don't lose weight.
Here are some key approaches to managing PCOS effectively:
Balanced nutrition: Rather than restrictive dieting, focus on a balanced diet rich in whole foods. Focus on low glycemic index (GI) foods, such as vegetables, fruits, wholegrain bread, wholemeal rice, beans, lentils, chickpeas with each meal, along with some lean protein and healthy fats. These help to manage blood sugar levels and reduce insulin resistance.
Eat mindfully & slowly: Avoid eating with distractions. Take time out, turn the TV and radio off, pop your phone on silent, sit at a table so you can concentrate on what you’re eating and savour every mouthful without interuptions. It takes 20 minutes for your brain to indicate that you’re full when eating. So, if you’re a fast eater you’re more likely to eat more than your body needs before you receive your brain’s fullness signals. A main meal should take 20-30 minutes to complete, so make sure you allow enough time for meals.
Regular physical activity: Engage in a form of regular movement that you enjoy, such as walking, swimming, or yoga. Regular exercise improves insulin sensitivity, reduces stress, and supports overall health.
Stress management: Chronic stress can worsen PCOS symptoms. Incorporate stress-reducing practices such as mindfulness, meditation, and deep breathing exercises into your daily routine. Stress management techniques can positively affect hormonal balance and overall well-being .
Adequate sleep: Good sleep hygiene is essential for hormonal regulation and overall health. Aim for 7-9 hours of quality sleep per night.
Professional support:
Work with healthcare providers who understand PCOS, such as your GP, endocrinologist and dietitian. Personalised guidance can help you manage symptoms more effectively and support your health journey.
Conclusion
A holistic approach that includes balanced nutrition, mindful eating, regular movement, stress management, adequate sleep, and professional support is far more effective for managing PCOS than focusing solely on weight loss.
Remember, your health journey is unique, and sustainable, compassionate care is the key to living well with PCOS. Embrace a holistic approach to health, and discover the benefits of focusing on overall well-being rather than just the number on the scale.
If you’re looking for more personalised support, without restrictions, you can contact me to book your free 20-minute Discovery Call, or you can also email me here:
References
Teede, H. J., Deeks, A. A., & Moran, L. J. (2010). Polycystic ovary syndrome: A complex condition with psychological, reproductive, and metabolic manifestations that impacts on health across the lifespan. The Lancet Diabetes & Endocrinology, 4(8), 711-722.
Moran, L. J., & Norman, R. J. (2004). Understanding and managing disturbances in insulin metabolism in polycystic ovary syndrome (PCOS).Seminars in Reproductive Medicine, 22(3), 232-243.
Morgan, J. F., & Scholtz, A. (1993). "Prevalence of eating disorders in women with polycystic ovary syndrome." Journal of Psychosomatic Obstetrics & Gynecology, 14(4), 259-265.
Deeks, A. A., Gibson-Helm, M. E., Paul, E., & Teede, H. J. (2011). Is having polycystic ovary syndrome a predictor of poor psychological function including anxiety and depression? Human Reproduction, 26(6), 1399-1407.
Brand-Miller, J., & Marsh, K. (2011). "The Low GI Diet for Beginners: The Essential Guide to Getting Started with the Low GI Diet."Hachette Australia.
Teede, H. J., et al. (2023). Recommendations from the international evidence-based guideline for the assessment and management of polycystic ovary syndrome. The Journal of Clinical Endocrinology & Metabolism, Volume 108, Issue 10, October 2023, Pages 2447–2469.
Kausman, R. (2005). "If Not Dieting, Then What? A Proven Program for Healthy Weight Management." Allen & Unwin Publishers.
Comments