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As someone who was diagnosed with polycystic ovary syndrome (PCOS) about a year ago, I know the confusion and the feeling of helplessness the diagnosis brings. You’ve been working hard in the gym, getting your steps in, and focusing on a balanced diet; somehow, your body seems to be working against you.
Suddenly, you’re gaining weight rapidly, and losing it seems like an uphill battle. You find yourself retaining a lot of water; sugar cravings are at an all-time high, and you dread PMS every single month.
One of the first things your doctor will tell you is that there is no known universal cure for PCOS. As discouraging as this news is, it is essential to know that treatment options exist, and most don’t necessarily include medication. A ray of hope in this situation is that small yet impactful lifestyle changes can make a difference in PCOS and significantly decrease those life-altering symptoms we struggle with daily.
In this detailed guide, we’ll tap into the definition of PCOS, its most common symptoms, as well as the possibility of improving affected health aspects - such as weight and fertility - with the keto diet.
Polycystic ovary syndrome, mainly referred to as PCOS, is a hormonal condition that stems from an excessive amount of hormones produced by the ovaries. The ovaries, responsible for egg production and release, produce a high amount of androgens, creating an imbalance in reproductive hormones. The hormonal havoc will generally result in an irregular and/or painful menstrual cycle, an absence of cycle, or ovulation issues.[1]
The small cysts on the ovaries are filled with immature eggs and can be detected via ultrasound. It is, however, possible for PCOS to be diagnosed even without the existence of ovarian cysts. As painful as periods can be with PCOS, the pain itself isn’t caused by the cysts themselves, and they’re not considered dangerous.[1]
However, the condition itself can be rather complicated and is considered the underlying cause of numerous issues in female health. For instance, PCOS is recognized as one of the leading causes of infertility, and it is pretty common - around 15% of reproductive-age women are affected by it. The imbalance of androgens can also lead to weight gain, water retention, excess face and body hair growth, as well as acne.[1]
The severity of the symptoms varies, and many women aren’t even aware of this condition until their checkups or until they encounter an obstacle on their road to motherhood.
The most common symptoms of PCOS include:
While it is hard to pinpoint the exact cause of PCOS, certain elements play a very important role in the hormonal imbalance that leads to it. Polycystic ovary syndrome is believed to be genetically predisposed, but it is influenced by several factors.
Let’s take a look at some of the key players in PCOS development:
Amid the fever pitch, many might have predicted the downfall of the ketogenic diet. Yet, it still remains one of the most popular nutrition plans. While it has been associated with numerous risks, the success of keto seems to stem from its health benefits and isn’t strictly limited to weight loss results. The keto diet primarily focuses on fat intake, as approximately 90% of daily calories in this approach come from dietary fats.[8]
The sole purpose of the keto diet is to trick the body into switching its primary fuel source from glucose (sugar, mostly coming from carbohydrates) to stored fat. Once the body enters the stage of ketosis, it is supposed to resort to excess fat as the source of energy, leading to fat loss.[8] Therefore, the keto diet heavily relies on saturated fats, limits protein intake, and curbs the consumption of carbohydrates—the body’s preferred energy source.
So, with that in mind, how can a keto diet benefit women with PCOS? It is a well-known fact that carbs raise blood sugar levels and trigger insulin production. The insulin produced by the pancreas is then supposed to redirect the glucose from the bloodstream into the cells. However, in the case of insulin resistance, a common occurrence in PCOS, the insulin function is jeopardized, resulting in trapped glucose that isn’t utilized as fuel. Insulin also plays a significant role in fat storage, hence the connection between this condition and weight gain.[9]
A study on the connection between keto and PCOS[9] evaluating the combined results of seven clinical trials found that this diet may significantly improve reproductive hormone levels and decrease testosterone levels. In addition, following the keto diet for 45 days at minimum has led to considerable weight loss, which is highly beneficial to PCOS management and reproductive health in general. By limiting the concentration of androgens in the blood and reducing insulin levels, ketosis can alleviate the symptoms of PCOS.[9]
Therefore, low-carb diets such as keto may be beneficial for women diagnosed with polycystic ovary syndrome - particularly those with insulin resistance.[9] What’s more, low-carb diets have been found to improve fertility, as well as ovulatory andmetabolic functions in women with PCOS.[9]
While the role of low-carb diets in PCOS management is undeniable, it is also vital to mention natural supplements that may aid in the management of this persistent condition.
Myo-InositolA staple in PCOS management, Myo-inositol supplements can aid the regulation of insulin sensitivity, irregular periods, ovulation, and egg quality, which is particularly important for women trying to conceive.[10]
Vitamin DVitamin D insufficiency has been linked to PCOS, irregular menstrual cycles, and fertility issues.[11] Therefore, obtaining a sufficient amount of “sunshine vitamin” is essential, which isn’t always possible through food and sun exposure. Luckily, a quality vitamin D supplement comes to the rescue.
Supplementing with zinc regularly has been found to alleviate many of the unpleasant PCOS symptoms. Zinc can limit hirsutism (excess hair growth), aid in alopecia management, and help balance plasma MDA levels - an essential factor in PCOS-related infertility.[12]
MagnesiumAccording to a 2022 study on the connection between magnesium supplementation and PCOS[13], magnesium levels in women diagnosed with PCOS seem to be lower than in healthy women. Therefore, adding a magnesium complex to your daily supplement stack may help manage PCOS naturally.
Irregular menstrual periods, excess hair growth, unpredictable menstrual cycle, and hormonal imbalances that influence fertility shouldn't be considered normal. If you've been experiencing acne and hair growth, as well as a sudden increase in body weight coinciding with an irregular menstrual cycle, schedule an appointment with your OBGYN. A simple ultrasound check, along with blood tests, should be enough to diagnose PCOS and detect potential ovarian cysts that have been making you dread your next period.
Even though there is no universal method to treat PCOS, treatment options do exist and aren't limited to hormonal birth control. Simple lifestyle improvements, such as switching to a low-carb diet, prioritizing daily activities, and implementing natural supplements, may help balance out androgen hormones and insulin levels.
