REGISTERED HOLISTIC NUTRITIONIST IN ONTARIO

Nutrition For PCOS | Polycystic Ovarian Syndrome

Healthy Eating For PCOS

Understanding PCOS and Healthy Nutrition Choices

What is PCOS?

Polycystic Ovary Syndrome (PCOS) is a common hormonal disorder affecting women of reproductive age. It is characterized by irregular menstrual cycles, excess androgen levels, and polycystic ovaries. The exact cause of PCOS is unknown, but it is linked to genetic, environmental, and lifestyle factors.

Symptoms of PCOS

  • Irregular periods or no periods at all
  • Excessive hair growth (hirsutism) on the face, chest, and back
  • Acne or oily skin
  • Weight gain or difficulty losing weight
  • Thinning hair or hair loss
  • Darkening of the skin, particularly along neck creases, in the groin, and underneath breasts
  • Skin tags

Need help improving your nutrition for PCOS?

The Role of Nutrition in Managing PCOS

Diet plays a crucial role in managing PCOS symptoms and improving overall health. A balanced diet can help regulate insulin levels, reduce inflammation, and maintain a healthy weight.

Key Nutrients for PCOS

  1. Fiber
    • Sources: Whole grains, fruits, vegetables, legumes
    • Benefits: Helps regulate blood sugar levels and promotes satiety
  2. Lean Protein
  3. Healthy Fats
    • Sources: Avocados, nuts, seeds, olive oil
    • Benefits: Reduces inflammation and supports hormone balance
  4. Low Glycemic Index (GI) Foods (1)
    • Sources: Whole grains, non-starchy vegetables, most fresh fruits
    • Benefits: Helps control blood sugar levels
  5. Anti-inflammatory Foods
    • Sources: Berries, fatty fish (salmon, mackerel, sardines), leafy greens
    • Benefits: Reduces inflammation associated with PCOS

Sample Meal Plan for PCOS

Breakfast

  • Greek Yogurt with Blueberries and Walnuts
    • High in protein and fiber to keep you full longer.

Lunch

  • Quinoa Salad with Mixed Vegetables, Chickpeas and Pumpkin Seeds
    • A balanced meal with fiber, protein, and healthy fats.

Snack

  • Apple Slices with cinnamon and unsweetened Almond Butter
    • Low GI snack to manage blood sugar levels.

Dinner

  • Baked Salmon with Roasted Broccoli and Sweet Potato in Olive Oil
    • Rich in omega-3 fatty acids and fiber.

Lifestyle Tips for Managing PCOS

  1. Regular Exercise
    • Aim for at least 30 minutes of moderate exercise most days of the week. Include strength training in your exercise routine 3-4 times per week, walk daily, and incorporate a sprinkle of cardio like cycling, jogging and High Intensity Interval Training.
    • Benefits: Helps with weight management, reduces insulin resistance, controls stress and improves mood.
  2. Stress Management
    • Practice yoga, meditation, or deep-breathing exercises.
    • Benefits: Reduces cortisol levels and improves overall well-being.
  3. Adequate Sleep
    • Aim for 7-9 hours of sleep per night.
    • Benefits: Supports hormone regulation and reduces stress.

The glycemic index (GI) – Diabetes Canada

 

Managing PCOS involves a holistic approach, combining a healthy diet, regular exercise, stress management, and adequate sleep. By making informed dietary choices, women with PCOS can improve their symptoms and enhance their quality of life. If you’re ready to take the first step towards a healthier you, contact Sequence Wellness for personalized support and guidance.
Lauren Follett

Lauren Follett | Registered Holistic Nutritionist

Lauren Follett graduated in June 2005 with a Bachelor of Arts degree from the University of Western Ontario, and earned her Registered Holistic Nutritionist (RHN) designation from the Canadian School of Natural Nutrition in December 2012. Lauren completed her Yoga Teacher Training in 2018 and is an active yoga teacher in her community.

As an RHN, Lauren’s goal is to help clients feel and look their best. She offers one-on-one and group nutrition counselling to help women with weight loss and digestion issues. She doesn’t believe in diets or quick fixes; she believes in teaching her clients how to live a healthy, balanced lifestyle.

Lauren is dedicated to working closely with her clients to teach and motivate them to make healthy choices, create new healthy habits, and discuss mindful eating strategies.

virtual naturopathic visit- Sequence Wellness, naturopathic doctor, holistic nutrition

FREE CHAT

On the fence about booking an initial appointment? We offer a free 10-minute video chat to help determine if we are a good fit and can effectively help.

Get more clarity on how we practice and how we can become your personal health investigators to get you feeling well again.