The link between PCOS and Insulin Resistance: How can nutrition help?
In this blog post, you'll discover the important link between insulin resistance and PCOS. We'll cover everything you need to know, we'll explore how insulin resistance impacts your health and well-being including the causes of insulin resistance, and the signs to watch out for. We'll share key tips on how nutrition can help you manage insulin resistance and improve your overall health.
Let's dive in!
Are you a person of reproductive age who has been diagnosed with Polycystic Ovary Syndrome (PCOS)? If yes, you’re not alone.
PCOS is one of the most common endocrine disorders among women/people with uteruses of reproductive age, affecting up to 10% of women/people worldwide - although it’s estimated that 7 out of 10 have yet to be diagnosed.
PCOS symptoms include excessive hair growth (hirsutism), acne, irregular or infrequent menstrual cycles, weight gain and infertility. Not every person with PCOS will experience every symptom, and each person’s experience will be unique. PCOS is also associated with various health issues, including type 2 diabetes, depression, anxiety and cardiovascular disease.
One of the most common features of PCOS is insulin resistance, with an estimated 65-70% of people with known PCOS having insulin resistance. Therefore, it's important that anyone with PCOS get screened for this condition to prevent further health complications down the road.
What is Insulin Resistance & how does it relate to PCOS?
Insulin is a hormone that plays an important role in maintaining good health. It helps our bodies move nutrients from the bloodstream into our cells. When we consume starches or other carbohydrates, they are converted into simple sugars, which are subsequently absorbed into our bloodstream and cause a temporary spike in blood sugar levels. (This is normal!)
The pancreas, a gland in the abdomen, produces insulin. When our blood sugar rises, the pancreas releases insulin. This clever hormone then transports the sugar into cells where it is used for energy. When there is excess sugar, insulin delivers the sugar to our muscles, fat cells and the liver, which helps lower blood sugar levels by storing it and signalling the body to slow insulin production.
Insulin resistance is a condition in which the body's cells do not effectively respond to insulin, leading to higher sugar (glucose) levels in the bloodstream. Over time, this can lead to problems such as increased weight gain and difficulty losing weight, difficulty regulating menstrual cycles and having trouble getting pregnant.
In people with PCOS, insulin resistance is thought to be one of the major underlying causes of PCOS symptoms. When there is too much sugar in the bloodstream, it can lead to an increase in androgen production - which then leads to symptoms such as excess facial or body hair growth, acne as well as menstrual irregularities.
What causes insulin resistance?
The exact cause of insulin resistance is not yet fully understood but insulin resistance can develop if you have one or more of the following:
PCOS
Cushing’s disease
Overweight/obesity
Sedentary lifestyle
Excess calorie intake, high sugar diet or high GI (glycaemic index) diets
Chronic stress
What are the signs and symptoms of insulin resistance?
Initially, there may be few or even no signs and symptoms, but insulin resistance can manifest as:
weight gain and/or difficulty losing weight
increased abdominal fat
increased hunger and cravings
tiredness
irregular menstrual cycles, and changes in sex hormone production (such as increased testosterone production)
skin tags
dark velvety pigmentation on the skin around the neck or underarms
high blood pressure
extreme thirst
How can nutrition help insulin resistance in PCOS?
Nutrition plays a key role in managing insulin resistance associated with PCOS. The key is to become more insulin sensitive. You can improve insulin sensitivity by eating a healthy diet, getting regular exercise, reducing stress levels and getting enough sleep.
Prioritise eating whole grains, lots of fruit and vegetables, lean proteins and healthy fats to help stabilise blood sugar levels.
Limit refined carbohydrates and foods with added sugars as they can cause larger spikes in blood sugar levels.
Balance your meals and snacks by combining carbohydrates with protein and fats which will slow down the blood sugar impact of the carbohydrates.
Aim to eat regular meals and snacks throughout the day to help keep blood sugar levels stable.
Increase your intake of fibre to slow the absorption of sugar in the blood. High fibre foods include wholegrains like oats and brown rice, beans, fruit, vegetables, nuts and seeds.
Make sure to get enough exercise and find strategies to manage your stress levels to help reduce insulin resistance.
Establish a consistent sleep routine so you are well rested. Short sleep duration is associated with higher rates of insulin resistance.
It is important to remember that PCOS and insulin resistance are manageable conditions; however, it’s going to be easier if you start working on it as early as possible. Nutrition is one of the most powerful tools in managing insulin resistance and PCOS.
If you’re in need of further guidance and support in navigating PCOS or insulin resistance, book a free 15-minute discovery call and let's chat about how I can help. You can take control of your health!
*This article was co-authored by student clinical nutritionist and intern Amy Doyle. Amy has a special interest, and is developing an expert interest in, polycystic ovary syndrome.