Polycystic Ovary Syndrome (PCOS) is a hormonal condition in which small fluid-filled sacs (cysts) develop on the ovaries. Normally, in the first half of the menstrual cycle, several follicles develop in the ovaries, one of which ruptures, causing ovulation. In PCOS, however, multiple follicles remain without maturing and rupturing, which often prevents ovulation. This leads to irregular or absent periods, which can negatively affect fertility. Women who menstruate less than 8 times a year or have difficulty conceiving may have PCOS. Approximately 5-10% of Dutch women suffer from this condition.
Disrupted Hormone Balance in PCOS: Estrogen
PCOS is often accompanied by an excess of estrogen, resulting in an imbalance between estrogen and progesterone. This is also called estrogen dominance. Traditionally, the birth control pill is often prescribed to suppress symptoms, but this does not address the cause. Fortunately, there is a lot you can do to support your hormone balance.
Important steps include adjusting your diet and weight, and avoiding hormone-disrupting substances such as xenoestrogens, which are found in plasticizers in plastics, such as water bottles. It's better to choose a glass or stainless steel water bottle. But unfortunately, you can also find them in some tea bags. However, there is much more you can do, and my next article will cover that.
Also avoid phytoestrogens, such as those found in soy. Stress reduction, regular exercise, and eating plenty of cruciferous vegetables (such as kale and broccoli, which contain Diindolylmethane (DIM), a natural estrogen balancer) can help support your estrogen balance. DIM helps your body break down excess estrogen more effectively.
In addition, it is advisable to reduce coffee intake, because the enzyme cytochrome P450 (CYP1A2), which is needed to break down certain substances in coffee (such as polyphenols), is also involved in the breakdown of estrogen. This also applies to decaffeinated coffee. Since many people love coffee, it can be difficult to cut back, but alternatives like bamboo coffee are a good option without these effects on the enzyme.
Testosterone and PCOS
Some women with PCOS also have elevated testosterone levels. Testosterone, which is also produced in women by the ovaries and adrenal glands, can lead to symptoms such as excessive hair growth and acne. You can lower your testosterone levels by avoiding soy products, non-organic meat, trans fats (abundant in processed foods such as chips, cookies, ready meals, and fast food), and alcohol.
Insulin Resistance and PCOS
Insulin resistance is another common problem in PCOS. Elevated insulin levels reduce the sensitivity of insulin receptors, leading to blood sugar spikes and increased fat storage. This can ultimately be a precursor to type 2 diabetes. Although insulin resistance is often associated with obesity, it is not always the case that poor nutrition is the cause. Stress also plays an important role, as the adrenal glands and stress hormones affect sex hormones and thus contribute to hormonal imbalance.
Hormone-disrupting substances
In addition, hormone-disrupting substances (such as toxins) can put a strain on the liver, which is responsible for breaking down excess hormones. Examples of toxins include BPA (in plastic), phthalates (in personal care products), pesticides (in non-organic foods), and lead (in polluted air or old paint). When the liver becomes overloaded, the body may have difficulty regulating its own hormone balance. Certain medications, such as the birth control pill, can also play a role in this.
Dietary Advice for PCOS
For PCOS, nutrition is a powerful tool. Therefore, focus on:
- Whole grains: oats, quinoa, and brown rice help keep blood sugar levels stable.
- Healthy fats: avocados, nuts, seeds, and olive oil promote healthy hormone production.
- High-fiber vegetables: broccoli, kale, spinach, and Brussels sprouts help support estrogen balance.
- Protein-rich foods: chicken, fish, eggs, and plant-based proteins such as lentils and beans help stabilize blood sugar and build muscle mass.
- Low-carb meals: reducing refined carbohydrates, such as white bread and sugar in sweets and cookies, helps manage insulin resistance. Natural sugars from fruit, dairy, and grains are good, of course, but not too much of them either. Two servings of fruit a day is often enough, preferably more acidic fruit varieties.
- Herbs and spices: cinnamon and turmeric can help stabilize blood sugar and reduce inflammation.
What else can you do?
Very obvious but oh so important; drinking enough water, getting enough sleep, and reducing stress are great ways to support your hormone balance.
