Written by: Ellison Clark, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
Polycystic Ovary Syndrome (PCOS) is a common hormonal disorder affecting an estimated 10-15% of women or people born with a uterus. Along with its many symptoms, PCOS can also lead to various metabolic and reproductive health issues. Therefore, managing PCOS is essential for women's overall health and well-being.
One of the key areas of managing PCOS is nutrition. A well-balanced diet can help regulate insulin levels, reduce inflammation, and improve hormonal imbalances.
However, it is crucial to approach nutrition with a Health At Every Size (HAES) mindset. HAES is a weight-inclusive approach to health that emphasizes body diversity, respect, and appreciation for all body sizes. Instead of focusing on weight loss or the number on the scale, HAES prioritizes health-promoting behaviors, such as eating a balanced diet, exercising regularly, and getting enough rest. For women with PCOS (and even without), HAES can help reduce the harmful effects of weight stigma and improve overall health outcomes. Here are some nutrition tips for women with PCOS based on a HAES approach:
Focus on nutrient-dense foods: Incorporate whole, minimally processed foods Into your diet, such as fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods are rich in vitamins, minerals, and fiber, which can improve insulin resistance and reduce inflammation.
Balance your macronutrients: Aim for a balance of carbohydrates, protein, and fat at each meal. Be aware that highly processed foods and sugary drinks can increase insulin levels and exacerbate PCOS symptoms.
Eat regularly: Consistency is key when it comes to managing insulin levels. Aim to eat meals and snacks every 2-4 hours throughout the day rather than skipping meals or restricting calories.
Practice mindful eating: Pay attention to your body's hunger and fullness cues. Eat slowly, and savor each bite. This can help you tune into your body's natural signals, leading to a more satisfying and enjoyable eating experience.
Incorporate movement: Engage in regular physical activity that you enjoy, such as yoga, walking, or dancing. Exercise can help regulate insulin levels, reduce stress, and improve mood. However, be mindful of overexercising, which can lead to burnout and injury.
Seek support: Consider working with a registered dietitian who specializes in PCOS and a HAES approach. They can help you create a personalized nutrition plan that supports your unique health needs and goals.
To tie a pretty bow around all of this, managing PCOS with a HAES approach involves focusing on health-promoting behaviors rather than weight loss. A well-balanced diet, regular physical activity, and self-care practices can help women with PCOS improve their overall health and well-being. By prioritizing body diversity and self-acceptance, women with PCOS can improve their relationship with food and their bodies, leading to a more fulfilling and joyful life.
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Ellison Clark, Executive Contributor Brainz Magazine
Ellison Clark holds a Master of Science in Human Nutrition and is a Registered Dietitian who specializes in PCOS and hormone health. She guides her patients with a non-diet and Health at Every Size approach. She believes in using food as a first line of treatment and identifying the root cause of your symptoms to get rid of PCOS for good. Ellison has worked with over 100 people with PCOS to identify the root cause of their
PCOS symptoms and put those symptoms into remission. If you are interested in learning more about how you can work with Ellison, click here.
