How does a natural diet help to manage PCOS?

Although society has made impressive progress in the field of health, certain conditions still remain enigmatic. One of these is polycystic ovary syndrome (PCOS), a common hormonal disorder in women of childbearing age. But all is not lost, as there are natural and holistic ways of managing it. Among them, diet plays a fundamental role, which is why it’s so important to better understand the link between PCOS and diet.
The central theme of today’s discussion is therefore: how to manage PCOS through naturopathy, with particular reference to the most effective nutritional levers.

What is PCOS and why is it so important to understand its causes?

Polycystic Ovarian Syndrome, more commonly known by the acronym PCOS, is a complex hormonal disorder that affects many women of childbearing age. This condition can cause a variety of health problems ranging from infertility to metabolic disorders and heart problems. To understand how naturopathy can help manage PCOS, it is crucial to understand what PCOS is and how it affects the body.

How does a natural diet affect PCOS?

Diet is a crucial element in the management of PCOS. A balanced diet can help regulate hormones naturally, control weight and reduce PCOS symptoms.

When it comes to managing PCOS through naturopathy, a diet rich in fibre plays a key role. Fibre is an essential dietary component that has a significant impact on metabolic health. It helps regulate blood sugar levels, control weight and improve intestinal health. For women with PCOS, these benefits can have a significant effect.

According to a clinical study published on PubMed, there is in fact a significant link between intestinal health and polycystic ovary syndrome (PCOS). This study evaluated the effect of a high-fibre diet, alone or combined with acarbose, on the clinical phenotypes of PCOS, focusing on the potential influence of the intestinal microbiota. The study involved 25 PCOS patients, divided into two groups. The results showed that the high-fibre diet could reduce chronic metabolic inflammation, reproductive function and brain-gut peptide secretion in patients with PCOS. In addition, the high-fibre diet combined with acarbose showed a more significant improvement in the clinical phenotypes of PCOS. The remodelling of the intestinal microbiota by this intervention appears to play an important role in these improvements (9).

How does fibre help regulate blood sugar levels?

Foods rich in fibre are digested more slowly by the body. This means that they have a smaller, slower impact on blood sugar levels. So a fibre-rich diet can help prevent blood sugar spikes that can lead to excessive insulin production, a common problem for women with PCOS. In addition, this regulation of blood sugar helps to reduce the risk of developing type 2 diabetes, a condition that many women with PCOS are at risk of developing.

Fibre also helps with satiety. Fibre-rich foods tend to be more satiating, which means they can help control appetite and reduce overall calorie intake. For women with PCOS who are struggling with overweight or obesity, a fibre-rich diet can therefore be an effective weight management strategy.

What is the link between intestinal health and PCOS?

Finally, fibre plays a crucial role in intestinal health. It nourishes the good bacteria in the intestine, helping to maintain a healthy intestinal microbiota. Interestingly, research has suggested a link between gut health and PCOS, with some evidence indicating that women with PCOS may have an unbalanced gut microbiota. So a diet rich in fibre could help to restore this balance.

The gut plays a crucial role in overall health, including in the context of polycystic ovary syndrome (PCOS). Here is a summary of the key information on this subject:

1. Microbiota and PCOS: Studies have shown that the microbiota of women with PCOS is different from that considered normal. It is less diverse and lacks certain sub-families of bacteria. This intestinal dysbiosis is linked to problems such as insulin resistance, obesity, type 2 diabetes and an increased risk of cardiovascular disease. It can also lead to intestinal hypermeability, allowing unwanted molecules or bacteria to pass into the bloodstream, which can cause chronic inflammation. In addition, certain intestinal bacteria directly influence oestrogen levels in the body and can affect fat storage, contributing to weight problems and liver complications. Microbiota imbalance can also affect mood and contribute to disorders such as depression and anxiety (11).
2. Correlation between PCOS symptoms and gut microbiota: A study from the University of California at San Diego found that PCOS symptoms correlate with gut bacterial composition. Dietary and lifestyle changes aimed at rebalancing the gut microbiota can significantly reduce these symptoms. This study, initially conducted in mouse models, indicates that the gut microbiome is less diverse in women with PCOS, suggesting that modifying the microbiome via prebiotic or probiotic treatments could be a promising approach to managing PCOS (12).
3. Effect of exercise on the gut microbiota: It is also important to note that exercise has an impact on the gut microbiota, which may be relevant for people with PCOS. Moderate exercise can reduce inflammation and improve body composition, while inducing positive changes in the composition of the intestinal microbiota and in the microbial metabolites produced in the gastrointestinal tract. In contrast, intense exercise may increase the permeability of the gastrointestinal epithelial lining and decrease the thickness of intestinal mucus, which could favour the entry of pathogens into the bloodstream and increase inflammation levels (13).

Which carbohydrates should be avoided to improve PCOS symptoms?

The consumption of refined carbohydrates is a crucial point in the management of PCOS. Refined carbohydrates, such as white bread, pasta, white rice and sweet products, have undergone a refining process that removes essential nutrients and fibre. The result is a fast-digesting food that can cause a rapid rise in blood sugar levels.

How do refined carbohydrates affect insulin levels in women with PCOS?

When we eat carbohydrates, our body breaks them down into simple sugars, mainly glucose, which is then absorbed into the bloodstream, raising blood sugar levels. In response, our bodies release insulin, a hormone that helps glucose enter the cells where it can be used for energy.

Refined carbohydrates are broken down and absorbed quickly, leading to a rapid and significant rise in blood sugar levels. This, in turn, triggers high insulin production. Over time, this can lead to insulin resistance, a condition where cells become less responsive to insulin. Insulin resistance is a major problem for women with PCOS and can worsen the symptoms of PCOS.

Which complex carbohydrates should I choose to reduce blood sugar spikes?

By limiting consumption of refined carbohydrates, we can help prevent these blood sugar spikes and excessive insulin production. This can contribute to better insulin management and an improvement in PCOS symptoms.

Instead of refined carbohydrates, opt for complex carbohydrates, or whole carbohydrates. These foods, such as whole grains, legumes, fruit and vegetables, are richer in fibre and are digested more slowly, which helps prevent blood sugar spikes.

What role does physical activity play in managing PCOS?

Physical exercise is an essential part of managing PCOS. It can help reduce symptoms and improve quality of life for the women concerned.

Cardio activities, such as running or cycling, are particularly effective. They boost heart health, a crucial aspect for women with PCOS, and also help to reduce chronic inflammation and regulate hormones.

Weight training, although often underestimated, also plays a major role. By increasing muscle mass, it helps to improve body composition, physical strength and insulin sensitivity. These are all particularly relevant in the context of PCOS.

In fact, according to an article published on PubMed, studies have evaluated the impact of weight training on pre-menopausal women with PCOS. The results are positive but still preliminary, indicating that weight training can improve several aspects of health in these women (3).

Another study has shown that the health benefits depend more on the intensity of exercise than on its frequency. High-intensity exercise produced moderate increases in VO2peak, reductions in insulin resistance and waist circumference (4).

At the same time, muscle development also contributes to burning more calories, even at rest, because muscle is metabolically active tissue. This promotes a lasting calorie deficit, which is essential for weight loss – a central issue for women with PCOS who are overweight or obese.

Resistance training can also help to reduce body fat, improve insulin sensitivity and increase post-exercise energy expenditure. A systematic review has confirmed that intensive aerobic exercise helps to improve insulin indicators in women with PCOS. It also appears that weight training may positively influence androgen levels, although further research is needed to validate these results (5).

References:

1. https://www.cochrane.org/fr/CD007506/MENSTR_effet-dune-bonne-hygiene-de-vie-chez-les-femmes-atteintes-du-syndrome-des-ovaires-polykystiques
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10065776/
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9844343/
4. https://pubmed.ncbi.nlm.nih.gov/34567361/