lifestyle management for pcos - pcos challenge · •free pcos nutrition tips newsletter, articles,...

Lifestyle Management For PCOS

Angela Grassi, MS, RDN, LDN

PCOS Nutrition Center

www.PCOSnutrition.com @PCOSnutrition

PCOS: Metabolic Disorder With Cardiovascular Risk Factors

I

Cardiovascular Risk Factors % of women with PCOS

High blood pressure 50%

Abnormal glucose metabolism 50-70%

High cholesterol 70%

Obesity 40-80%

Insulin resistance 50-70% Yildiz BO, Knochenhauer ES, Azziz R. Impact of obesity on the risk for polycystic ovary syndrome. J Clin Endocrinol Metab. 2008;93(1):162-168 Moran LJ, Misso ML, Wild RA, Norman RJ. Impaired glucose tolerance, type 2 diabetes and metabolic syndrome in polycystic ovary syndrome: a systematic review and meta-analysis. Human Repro Update. 2010;16(4):347-363. Ehrmann DA, Liljenquist DR, Kasza K, Azziz R, Legro RS, Ghazzi MN. Prevalence and predictors of the metabolic syndrome in women with polycystic ovary syndrome. J Clin Endocrinol Metab. 2006;91(1):48-53. Legro RS, Kunselman AR, Dunaif A. Prevalence and predictors of dyslipidemia in women with polycystic ovary syndrome. Amer journal med. 2001;111(8):607-613.

Copyright 2015 PCOS Nutrition Center

Insulin Resistance

• Slower metabolism – store fat and weight more quickly, especially in the belly

• Less energy to get up and go

• Increased levels of hunger and cravings and lower satiation with meals

• Increased risk for gestational diabetes and type 2 diabetes


PCOS: An Independent Risk Factor For Type 2 Diabetes

50% of women with PCOS develop pre-diabetes or type 2 diabetes

before the age of 40


Pathophysiology of PCOS: A Vicious Cycle

Insulin resistance

High Insulin Weight gain

Grassi A. PCOS: The Dietitian’s Guide. Luca Publishing, Haverford, PA 2013.


Diet And Lifestyle Factors Work Synergistically To Support Health!

Activity

Weight

Control

Sleep

Stress

Management

Food


Benefits Of A Healthy Diet and Lifestyle

• Improved skin

• Healthier hair

• Better mood

• Healthy immune system

• Improved fertility

• Aid in weight loss

• Support a healthy pregnancy

• Maintain healthy blood pressure

• Reduce risk for diabetes

• Prevent cancer

• Extend your life

Vector-Based Illustration/Getty


What Is A Healthy PCOS Diet?


Inflammation

• Starchy processed carbohydrates, and high amounts of carbohydrate increase insulin release and trigger inflammation

Examples:

• cereals

• white bread

• white rice

• baked goods

• crackers

• candy

• sugary drinks Copyright 2015 Susan Dopart, MS, RD, CDE

Healthier Carbohydrate-Containing Foods

• Whole Grains

• Fruits

• Vegetables • Starchy

• Non-starchy

• Beans and Legumes

• Milk and yogurt


Whole Grains Helpful Tips:

• Unprocessed, high fiber

• Look for ‘whole’ as the 1st ingredient

• Low GI benefits

• Spread throughout day

What counts as a serving?

½ cup cooked:

• brown or wild rice

• rolled or steel-cut oats

• bulgur

• quinoa

• buckwheat

• 1 slice sprouted grain bread

Vanilla Blueberry Walnut Oatmeal from The PCOS Nutrition Center Cookbook Copyright 2015 PCOS Nutrition Center

Tips To Help You Eat Whole Grains

• Substitute whole grain products for refined ones

• Try quinoa or rolled oats for a hot breakfast

• Add whole grains such as faro, quinoa, or bulgur to soups

• Try rolled oats as breading for baked chicken, fish, or veal cutlets

• Mix vegetables with cooked quinoa for a side dish

Strawberry Breakfast Quinoa from The PCOS Nutrition Center Cookbook Copyright 2015 PCOS Nutrition Center

Portion Size Matters!


Fruits

How much to eat each day?

At least 2 cups of fruit each day to maximize health

Balance with other carb foods


• 1 small apple • 1 cup of grapes • 1 orange • 1 large peach • 1 cup strawberries • 1 cup cherries • 2 small plums Source: USDA


Tips to Help You Eat Fruits

• Keep a bowl of whole fruit on the table or counter

• Buy fresh fruit in season

• Refrigerate cut-up fruit to store for later

• Freeze fresh fruit or buy frozen to blend in smoothies

• Enjoy for snacks

• Add to meals: • Top oatmeal with blueberries

• Grapes or apples to a salad

• Grill pineapple

Burazin/Getty


Vegetables

How much to eat each day?

• At least 2½ cups of vegetables each day to maximize health

• Make half your plate veggies


2 cups leafy greens

1 cup

• broccoli (raw or cooked)

• carrots (raw or cooked)

• tomato

• mushrooms (raw or cooked)

• cooked green beans

• squash or zucchini

Lew Robertson/Getty Copyright 2015 PCOS Nutrition Center

Tips to Help You Eat Vegetables

• Buy fresh vegetables in season

• Stock up on frozen vegetables

• Buy vegetables that are easy to prepare

• Vary your veggie choices to keep meals interesting

• Enjoy for snacks

• Add to meals: • Mix into omelets or frittatas • Blend leafy greens in smoothies • Add to stir-fryes or soups • Grill vegetable kabobs • Side dishes Citrus Glazed Carrots from The PCOS

Nutrition Center Cookbook


Beans and Legumes

How much to eat? What counts as a serving?

½ cup cooked:

• Black beans

• Chickpeas (garbanzo)

• White beans

• Lentils

Faro Minestrone Soup from The PCOS Nutrition Center Cookbook

Several servings each week


Tips to Help You Eat Beans and Legumes

• Purchase canned, dried or ready to eat varieties

• Add to meals: • Salads

• Soups

• Meatless main dishes

• Side dish

Black Bean Cakes from The PCOS Nutrition Center Cookbook


Meal Balance and Insulin Resistance

Copyright 2015 Susan Dopart, MS, RD, CDE

The Power Of Protein

• Cage-Free Eggs

• Grass-Fed Meat

• Wild Fish

• Pastured Poultry

• Nuts

• Soy

• Organic Dairy

• Beans and legumes


Focus On Healthy Fats

• Olive oil

• Olives

• Nuts

• Nut butters

• Avocados

• Seeds

• Eggs

• Fish

Getty images


Tips To Help You Eat Healthy Fats

• Use olive oil for cooking or as a base for home made dressings

• Nuts make great snacks

• Toss nuts into a stir-fry

• Dip fruit in nut butters

• Add avocado to eggs, sandwiches and salads

• Add olives or seeds to a salad

• Eat fish twice a week Salmon with Pineapple Mango Salsa from The PCOS Nutrition Center Cookbook


Best Beverages For PCOS

• Water/seltzer

• Green Tea

• Spearmint Tea

• Coffee

• Red Wine


Supplements With Insulin-Sensitizing Properties

• Cinnamon

• N-acetyl cysteine (NAC)

• Magnesium

• Vitamin D

• Inositol (DCI & MYO)

• Fish oil


Physical Activity For PCOS

Benefits

• Lowers insulin & glucose

• Improves hormones

• Weight management

• Improves mood

• Improves ovulation

• Flexibility

How much to do?

• Aerobic

• Resistance training 2x/week

• Daily movement

• Yoga


Activity/Exercise

• Regular consistent exercise - even 30 minutes per day – can lower insulin resistance by as much as 50% for 24 hours

• 10 minute walks

…following a meal

dramatically

Insulin Resistance

Copyright 2015 Sudan Dopart, MS, RD, CDE

Stress Reduction

• Constant high levels of stress increase cortisol, worsen insulin resistance and contribute to weight gain

• Stress reduction techniques: • Yoga

• Exercise

• Coloring

• Mindfulness practice

• Hot bath

• Reading


Get More Sleep!

• Lack of sleep contributes to weight gain and insulin resistance

• High carb diets associated with sleep deprivation

• Sleep apnea higher in women with PCOS


Putting It All Together

• Synergy of diet and lifestyle factors

• Focus on anti-inflammatory

• Whole over processed foods

• Sensible portions

• Be active

• Start with the easiest to change

• Little changes add up!

• Enlist support


To Learn More The PCOS Nutrition Center PCOSnutrition.com

• FREE PCOS Nutrition Tips newsletter, articles, resources • Nutrition counseling available in-person or phone • Books:

• The PCOS Nutrition Center Cookbook: 100 Easy and Delicious Whole Food Recipes to Beat PCOS • The PCOS Workbook: Your Guide to Complete Physical and Emotional Health • PCOS: The Dietitian’s Guide (CEUs available)

Connect with us! • Twitter: @PCOSnutrition • Facebook.com/PCOSnutrition • pinterest.com/PCOSnutrition • Instagram: @PCOSnutrition

lifestyle management for pcos - pcos challenge · •free pcos nutrition tips newsletter, articles,...

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