Kerri Waldron
Then again, “women with PCOS are especially vulnerable to developing eating disorders, so I don’t ever tell people that they can never eat the foods they enjoy. It’s all about balance and moderation”.
If you have a sweet tooth or enjoy red meat (which tends to be high in saturated fats), Oddy suggests that you try going for a walk after consuming them, or eating them as part of a large healthy meal or an after-dinner treat.
But even then, “I would only suggest those methods to someone who has high blood sugars,” she clarifies. “I normally focus on helping people to eat in a way that’s balanced 80 per cent of the time, and is more relaxed the other 20 per cent.
“This means they are eating to meet their nutritional needs, but also includes a bit of what they fancy. This helps make implementing new dietary changes more sustainable and enjoyable.”
While coffee is not necessarily an evil, Oddy says, women with PCOS “are particularly vulnerable to anxiety and low mood”, which a high caffeine intake can worsen.
Other tips to help manage your symptoms
These expert-backed tips will help guide you:
1. Focus on protein and fibre
“The two focal points are protein and fibre, and it’s particularly important to get a good amount of both at the start of your day,” says Alderson. “With whatever enters your system first at the beginning of the day, it’s as if they’re first at a party and have VIP access to everything.”
2. Have a decent breakfast
While a carby or sugary breakfast sets your insulin up to cause a nightmare, then, a breakfast with at least 25g of protein should put you on the right foot – that’s attainable through “eggs, yogurt, chia seeds pudding or vegan protein powders in a smoothie”, Alderson says.
3. Avoid snacking
It’s best to avoid snacking entirely to regulate your insulin, as the concept is “totally made up and we just don’t need to snack”. It’s much better to have “three really great, filling meals and fast between them,” Alderson suggests.
4. Prioritise sleep
Oddy meanwhile suggests that you plan your meals according to your schedule and try to ensure a good night’s sleep. “Sleep is where we restore and our cells regenerate, and if we’re sleep deprived, it could contribute to insulin resistance, and increase ghrelin, the hunger hormone.
“Many women with PCOS really struggle with hunger and cravings so that can pose problems, so we should all be aiming for seven to nine hours of sleep every night.”
5. Plan your mealtimes
Eating too close to bedtime can disrupt your digestion, while going to bed hungry can affect sleep quality, so Oddy suggests eating your last meal between two and four hours before bedtime – “but everyone is different in this regard, so I would encourage people to experiment and find what works best for them”.
Source: bing.com
