PCOS – Assisting Women with PCOS through Nutrition and Lifestyle
PCOS affects 1 in 10 women. As a seasoned Consultant Dietitian with 26 years of experience, I have had the privilege of assisting numerous women on their path to improved health, fertility, and well-being. Among the many conditions I’ve encountered, Polycystic Ovary Syndrome (PCOS) has been an unexpected daily focus that is so often poorly managed, and my journey in supporting women with PCOS has been nothing short of rewarding and life-changing. Through the power of nutrition and lifestyle adjustments, I’ve witnessed heart-warming transformations in these women’s lives, culminating for some, the best health physically and mentally they could have, or for others the joyous arrival of new-born babies and thriving pregnancies. Understanding PCOS: A Complex Journey Polycystic Ovary Syndrome is a complex hormonal disorder that affects a significant number of women worldwide. The exact cause of PCOS is unknown, but it often runs in families. It’s related to abnormal hormone levels in the body, including high levels of insulin. There are a multitude of subtle and obvious symptoms. Medically identifed by irregular menstrual cycles, excessive androgen levels, and multiple fluid-filled sacs (follicles) that are seen in the ovaries around the egg stopping its release, Not all PCOS symptoms have to be present for a diagnosis. PCOS can often lead to various challenges, such as weight gain, hair loss, acne, insulin resistance, and difficulty conceiving. Acknowledging the Multifaceted Approach to PCOS Over the years, I’ve worked on addressing PCOS with a multifaceted approach and created a programme that provides ther right support. There is no one-size-fits-all solution, and each woman’s journey is unique. My approach to supporting women with PCOS involves personalized dietary strategies, lifestyle modifications, and ongoing support all tailored to suit individual needs. Click here to read more about our bespoke programmes for PCOS. The Role of Nutrition in PCOS Management Nutrition serves as the cornerstone of PCOS management, it is amazing when using the right foods how powerful they are to heal and nurture the body. Through custom-tailored plans, we guide our clients towards making informed food choices that promote hormonal balance, reduce inflammation, and support weight management. Emphasizing whole, nutrient-dense foods, and striking a balance between macronutrients is key in promoting steady blood sugar levels and curbing cravings. Nourishing Hormonal Balance in PCOS Balancing hormones lies at the heart of PCOS management. Incorporating foods that promote hormone regulation eg fatty acids, and antioxidants can be transformative. Additionally, we ask our patients to visit their GP for a list of blood tests and from this address any concerns with diet and supplements if required. We provide each patient a bespoke programme which encourages clients to address their diet with ease and enjoyment and ditch the foods that contribute to hormonal imbalances. The Low Glycemic Impact One essential aspect of our nutritional recommendations for PCOS revolves around adopting a low glycemic approach. By choosing carbohydrates that release sugar gradually into the bloodstream, we can manage insulin levels more effectively, reducing the impact of insulin resistance commonly associated with PCOS. Recipes, plans and shopping lists provided make this easy and enjoyable. Embracing a Healthy Lifestyle Beyond nutrition, lifestyle choices play a crucial role in managing PCOS and enhancing hormone regulation. Physical activity is a powerful ally, improving insulin sensitivity, and assisting weight. We work closely with clients to develop activities that are enjoyable and sustainable, ensuring they stay committed to their health goals. Stress Reduction for Hormonal Harmony Reducing stress is vital in the management of PCOS. Chronic stress can exacerbate hormonal imbalances and lead to emotional eating or unhealthy coping mechanisms. Our clients learn to manage stress and dial into their emotional well-being. Celebrating Success: Joyful Outcomes for PCOS The most gratifying aspect of my work especially is witnessing the success stories of the women I’ve supported on their PCOS journey. Many of them have overcome the odds, improved their health, and if so desired successfully conceived. It makes me so happy to see these women embark on a new chapter of their lives with confidence and vitality and if pregnancy the end goal see the new little babies I have helped become reality! Conclusion My 26-year journey as a Dietitian has been defined by my passion for empowering women with all health issues. This was really accelerated after experiening a health crisis myself see (Gillian’s story). The transformative power of nutrition and lifestyle is not to be underestimated, throwing medications at conditions may seem a good option but does not always fix the route cause. Witnessing patients triumphs and sharing in their joy as they get back in the driving seat has been a big highlight of my work. As I continue to champion the cause of women’s health, I remain committed to the pursuit of holistic and personalized solutions that nurture the body and the mind. Thankfully PCOS can be treated, and once on the correct path, the boundless potential of life and fertility that lies within every woman can be unlocked. So, what to do next or for anything else.. If you are needing help with your diet and health or anything else… we can assist you with this. Maybe you wish to change your eating habits, create a nutrition plan or need help optimising the foods you eat to assist your hormonal health or your sugar addiction and are not sure what programme to select, please do contact us. We would love to help you or your family and friends with any nutrition-related queries big or small. If you want to book your programme TODAY we would love to help you. You can book a 121 Dietitian Programme today by clicking on the link below If you have enjoyed this blog we would love you to share this with your family and friends on your social media channels. Do visit our YouTube Channel for more on keeping your health optimal. If you are interested in how I overcame my Thyroid Autoimmune Condition do check out the About section below Before you go please check out our 121 Dietitian Shop
PCOS -Weight Loss Diet
PCOS – Weight Loss Management (Fertility Programme) PCOS – Polycystic ovary syndrome is the most common hormonal disorder in women of reproductive age. It affects about one in 10 women and usually starts from puberty and can continue through to menopause. PCOS can cause multiple problems, including infertility, acne, excess hair growth, period irregularity and excess weight. Why does PCOS make it difficult to lose weight? PCOS has a link to multiple issues. What does the clinical evidence say for PCOS and Fertility? Many large studies across the world have shown that women who were overweight were able to lose weight before getting pregnant significantly improved both their fertility treatments and pregnancy outcomes. This is why international guidelines have recommended that weight loss should be the first line treatment for women living with obesity before undergoing fertility treatment or planning a family. How can a 121 Dietitian weight management programme help you? There is no one size fits all regime for losing weight, nor is there one specific fertility diet. Furthermore, women who are overweight with conditions such as polycystic ovary syndrome can find weight loss particularly difficult.All of the recent evidence has indicated that crash diet/exercise regimes tend not to work and can even cause harm, in other words, weight management does not mean starving yourself! The best approach is to have a sensible and achievable long-term plan to reduce weight and keep it off for GOOD. Who is this plan for? • Women with polycystic ovary syndrome (PCOS) experiencing difficulty losing weight• Women who are over or underweight experiencing a delay in achieving a pregnancy• Women who want to achieve weight and lifestyle improvement before trying for a baby• Men who have modifiable risk factors with diet and weight. Weight management for PCOS The aims of the weight management and or fertility programmes we offer are: • To achieve a realistic goal. We, therefore, focus on a 5-10% body weight loss over 4-6 months as this has been shown to improve fertility treatment outcomes.• To achieve sustainable weight loss – not just short-term gain• To provide a personalised dietary and exercise programme with appropriate psychological support – this has been shown to be the most effective way to achieve sustainable weight loss as well as improve quality of life – helping you to feel good about yourself• To empower you to help you feel more in control of everyday life so that you can avoid returning to unhealthy lifestyle behaviours. We haven’t forgotten the men in your lives…. Men can contribute to infertility issues also. Our programmes allow for both or either partner to be treated for infertility. How does our PCOS and Fertility plan work? You will meet a specialist dietitian throughout a period of a minimum of 6 months….Prior to an appointment, you will be asked to complete a 121 Dietitian – 7 Day Food Diary and Diet Plan Questionnaire. These will be assessed by Gillian Killiner RD, specialist Dietitian, and an appointment will be arranged to discuss the findings and begin the best nutritional programme bespoke to you. This can be via our online secure portal or face-to-face at our Holywood clinic. Week 1 – At this initial appointment Gillian will include nutritional information, motivation and lifestyle changes. A nutritional programme, recipes and shopping list will be written up for you to follow with SMART goals. Nutritional optimisation is the goal and this will include assessment of gut health/mental health/bloods and corrected with diet and supplements as required. Week 4 –6 – at this dietetic review Gillian will reassess the recommendations and assist you with setting further achievable goals. If you are wishing for a reduction in weight you will be aiming for 1kg/2lb weight loss as a steady and manageable reduction each week. Week 12-15 – Review with Gillian – you will be asked to forward a new food diary prior to this, the appointment is online/phone call &/or email. Week 22 -28 – Final appointment with Gillian – reassessment of weight and medical and general health parameters in conjunction with your fertility team. Partners together weight management fertility package £800 Either Partner weight management fertility Individual programme £600 Weight Loss for PCOS For women with PCOS who wish to lose weight only, our programmes will be tailored specifically to your requirements. PCOS weight management programme £500
