07/30/2025
FAQ: What is PCOS and How Does Nutrition Impact It?
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PCOS- or Polycystic Ovarian Syndrome- is a common hormonal disorder, affecting 6-12% of US women of reproductive age.
While symptoms of PCOS tend to be most severe in prime reproductive years, it is a lifelong condition.
Characteristics of PCOS include irregular periods, high levels of androgens, and polycystic ovaries. Polycystic ovaries tend to be larger in size and contain multiple, small cysts around the outer perimeter.
Excessive hair growth (including facial hair), acne, hair loss, infertility, and overweight/obesity are also common symptoms that are present in many women with PCOS.
While symptoms of PCOS can impact anyone regardless of body weight, symptoms tend to be more severe in those living with overweight/obesity. More than 80% of those living with PCOS experience overweight or obesity. Unfortunately, being overweight or obese tends to exacerbate metabolic dysfunction, which in turn makes it easier to gain additional weight.
Although the causes of PCOS are not fully understood, it is known that insulin and androgen are key endocrine factors that likely play a role in the development of the condition. Genetics also likely play a role, as a family history does appear to increase risk.
The chronic inflammation typically seen in individuals with PCOS is a likely factor in the progression and severity of symptoms.
While medications are typically a key factor in managing the condition and its related symptoms, lifestyle management is a key factor in reducing the intensity of symptoms and its related health risks (overweight/obesity, diabetes, heart disease, high blood pressure, and high cholesterol).
Unsurprisingly, studies have found that PCOS treatment plans that include both diet and exercise tend to be most effective. Vigorous cardiovascular exercise has shown the greatest effect in body composition, insulin sensitivity, and cardiovascular health outcomes.
Aim for 150 minutes each week of heart pumping cardio: jogging, cycling, circuit classes, swimming, and dance fitness are all good options.
If appropriate, even moderate weight loss can improve insulin sensitivity and relieve symptoms of PCOS. A healthy body weight also reduces risk for diabetes, high cholesterol, hypertension, heart disease, and certain types of cancer, all of which are more prevalent in those with PCOS.
While there’s no one specific diet designated for the treatment of PCOS, there are a few key dietary changes that have been shown to improve the hormonal environment, relieving symptoms of the disease and reducing risk for future disease states.
The changes that are most helpful for the management of PCOS are not novel; they are what the American public has been encouraged to practice for years.
However, given the metabolic abnormalities associated with PCOS, these shifts are of particular importance.
Especially crucial are reductions in high sugar foods, red and processed meats, and saturated fat, all of which can contribute to symptom severity.
As always, consult with a registered dietitian, certified nutritionist, or your personal physician to determine what specific treatments are best to manage individual symptoms and prevent long term complications and comorbidities.
While PCOS cannot be cured, long term management is possible and worthwhile.
