PCOS and Food Cravings: How to Beat Urges, Live Healthier During Pregnancy and Beyond

Polycystic ovary syndrome (PCOS) affects an estimated 1 in 10 women of childbearing age worldwide. We know the predominant symptoms of the hormonal disorder range from irregular menstrual cycles to thinning hair to weight gain and even infertility. But did you know that many women with PCOS report an increase in food cravings? Research backs this up: a high proportion of women with the endocrine disorder exhibit clinically significant binge eating behavior and food cravings-trait scores. Women with PCOS who are obese present with significantly higher scores regarding food cravings than women with PCOS who are lean. With no exact cure available yet to those suffering, managing PCOS symptoms through targeted diet and lifestyle change is key. Healthy weight management can lower risk of food cravings and binge eating behaviors as well as more serious complications associated with PCOS, such as diabetes, heart disease and stroke. What is PCOS? With PCOS, the ovaries produce an abnormal amount of androgens, which are male sex hormones that are usually present in women in small amounts, according to Johns Hopkins Medicine. The exact cause of PCOS is unknown but researchers believe that the onset is related to genetic and environmental elements as well as the following factors: High levels of androgens: excess production in the ovaries and/or adrenal glands can contribute to symptoms such as acne, unwanted or thinning hair, and irregular periods. Insulin resistance: in PCOS, the body may become less sensitive to insulin and lead to high blood glucose levels. This cascade can contribute to weight gain and even higher levels of androgen production. A polycystic ovary: a cyst on at least one of the ovaries Some women present with only one of the above factors, while others may experience two or all three. Understanding the functional changes of a client’s PCOS symptoms is important when matching the appropriate protocol and lifestyle modifications to rebalance the body. RELATED: How I Changed My Diet to Manage PCOS and Finally Feel Better PCOS and Food Cravings Clients who develop insulin resistance may experience intense food cravings—especially for refined carbs such as white bread, pasta and pastries. These cravings may lead to overeating, weight gain and additional complications triggered by PCOS (irregular periods, infertility, diabetes). Having a management plan specific to food cravings may be valuable for clients experiencing these symptoms. Strategies for Reducing PCOS-Related Food Cravings They include: Food timing: suggest eating every 3-4 hours to regulate blood sugar and keep cravings at bay. Encourage eating a combination of protein, healthy fats and fiber. Remove triggers: work with your client to cut down on foods that contribute to more intense cravings (processed/packaged foods and artificial sweeteners above all). Replace triggers with healthier alternatives: when sugar cravings hit, try using spices such as cinnamon and nutmeg which can be helpful in curbing a sweet craving. Sipping unsweetened herbal teas is also a great strategy that will have negligible effects on blood sugar. You can also try incorporating cashews and pecans as they are “sweet” nuts, and the fat and protein will help with satiety too. RELATED: Sugar Cravings: 4 Reasons They Happen and How to Stop Them PCOS and Pregnancy PCOS is one of the most common causes of female infertility, affecting as many as 5 million U.S. women of reproductive age. Excess androgens or the presence of a polycystic ovary led to disruptions in proper ovarian functioning and make it more difficult for women with PCOS to become pregnant. Some women may not even realize they have PCOS until they are trying to conceive. For pregnant women with PCOS, there is an increased risk of complications. This includes: Preeclampsia: a condition characterized by high blood pressure during pregnancy, and Gestational diabetes: a type of diabetes that develops during pregnancy in women who don’t already have it. Both of these conditions can lead to potential risks for the baby, including premature birth, excessive birth weight and miscarriage. Strategies for a healthy pregnancy Strategies to manage symptoms and maintain a healthy pregnancy are similar to most PCOS protocols: Managing a healthy weight — even a 5% to 10% loss in weight has been shown to significantly increase the chance of becoming pregnant. A plant-based, low-glycemic diet Regular exercise In certain cases, doctors may prescribe fertility medications to help with ovulation or suggest a surgery to remove tissue that produces excess male hormones in the ovaries. In vitro fertilization (IVF) is also common for women with PCOS, although this option is expensive and usually considered when all other lifestyle interventions have been unsuccessful. PCOS and Insulin Resistance: Newest Findings The connection between PCOS and insulin resistance has been well-established and widely recognized. More recently, it’s been found that in addition to insulin sensitivity, women with PCOS may have unbalanced adipokines, which are cell-signaling molecules produced in fat tissue. Adipokines include leptin and visfatin, two hormones involved in regulating body weight and blood glucose. The following lifestyle modifications can help counter insulin sensitivity and adipokine secretion, leading to better metabolic health and reproductive outcomes. 5 Ways to Improve Metabolic Health Living with PCOS doesn’t have to mean experiencing metabolic disorders or food cravings. Luckily, there are many tools we can employ to help alleviate and even reverse the symptoms of PCOS in women. Here are five diet and lifestyle modifications proven effective. Adopt a low-glycemic diet With insulin resistance affecting up to 70% of women with PCOS, keeping blood sugar in check with low-glycemic foods is highly important to stabilizing glucose levels. Foods to incorporate include: whole grains, non-starchy vegetables, low-sugar fruits like berries, legumes, dairy, lean proteins and healthy oils. RELATED: Managing Blood Sugar: Nutritious,Tasty Snacks and Breakfast Ideas Make breakfast a priority Starting the day with a balanced, low-glycemic breakfast can lead to better blood sugar stabilization throughout the day. Reduce chronic stress In women with PCOS, chronic stress can make symptoms worse by further increasing blood sugar levels via an excess production of cortisol. Quality nutrition, sleep and exercise can all help to

How I Changed My Diet to Manage PCOS and Finally Feel Better

“Instead of following broad recommendations, I cut out foods that I know are triggers for me.”

What Every Woman Needs to Know About PCOS

Thanks to the Internet and real life stories from celebrities like Lena Dunham and Padma Lakshmi, more people are familiar with the hormone imbalance known as PCOS (Polycystic Ovarian Syndrome). These days PCOS is estimated to affect 5-10% of women of childbearing age, with 30% of all women exhibiting some symptoms of PCOS. Reports indicate that PCOS is on the rise and yet, despite its prevalence, much remains unknown about the syndrome. As with most things that are related to a woman’s menstrual cycle and hormones, there has been little discussion about this syndrome and many women are left wondering if they have PCOS, misunderstanding what PCOS is, or being diagnosed with PCOS and unfortunately coming to believe things that just aren’t true about their condition, what it means for their health and how to treat it. What is PCOS? What many people don’t realize is that PCOS is not one syndrome but rather four different disorders: Type 1: Classic. Women with classic PCOS have high androgen (male hormone) levels, irregular or absent ovulation, and a polycystic ovary. Type 2: Hyperandrogenic anovulatory. Those who have hyperandrogenic anovulatory PCOS have an excess of androgens and irregular or absent ovulation. Type 3: Ovulatory. Women diagnosed with Ovulatory PCOS have a high level of androgens and a polycystic ovary. Type 4: Non-hyperandrogenic. For women with non-hyperandrogenic PCOS, the syndrome presents as an irregular or absent ovulation and a polycystic ovary. The recently proposed fifth strain is Obesity. Women with this type have insulin resistance, which causes their testosterone and estrogen production to go into overdrive. As a result, these women typically experience acne, facial hair, and irregular or absent ovulation. RELATED: Schedule a free conversation with a Parsley Health expert to learn about our comprehensive approach to PCOS. Common Misconceptions It is often falsely assumed that the way one woman experiences PCOS is how all women experience it. For example, it is commonly believed that having PCOS means you have cysts on your ovaries and won’t have a regular period. In fact, only three of the four types of PCOS are associated with ovarian cysts and while menstruation can be affected by the condition, it is also heavily dependent on inflammation, body fat percentage, and one’s cortisol and insulin levels. Similarly, some, but not all, women with the condition will experience acne, facial hair growth, or both. How to treat PCOS and if it can be treated at all are also widely misunderstood. Women who come to Parsley Health with a PCOS diagnosis are often on a birth control pill and believe that their diagnosis means they are infertile. “In reality, the birth control pill does nothing to cure, prevent, or fix PCOS or any other hormone disorder. It can be helpful as a management tool for symptoms, but ultimately it just masks the problem,” explains Parsley Health founder and CEO Dr. Robin Berzin. RELATED: How to Eat for Fertility How to Treat PCOS Although the cause of PCOS remains unknown, research indicates that imbalances in hormone levels, body fat percentage, and metabolism are to blame. At the root of these imbalances are stress and diet, which often go hand in hand as high stress can lead to poor dietary and other lifestyle choices. Treating the condition requires making dietary and lifestyle changes. For our patients, we recommend a low-glycemic, plant-based, Paleo-style diet complemented with supplements to balance hormone levels, blood sugar, and insulin levels and decrease inflammation. By following our protocols, our patients have re-balanced their bodies, reversed PCOS, and oftentimes been able to conceive. If you have been given a diagnosis of PCOS, the best thing you can do is educate yourself and find a physician who will take the time to explain the syndrome and work with you to heal. Just because a friend has PCOS or you have heard that women with it always have a particular symptom does not mean that you will have that experience. At Parsley Health, we believe in a personalized approach to medicine because no two people are the same. This piece was originally published on Parsley Health. Parsley Health is a groundbreaking medical practice of highly trained doctors and health coaches in New York, Los Angeles and San Francisco. Parsley Health takes a smarter, whole approach to helping you live a healthy life. You deserve a better doctor. Sign up here to speak to a health expert to figure out how Parsley Health can help you achieve your goals today.