Nutrition For Inflammatory PCOS.
Let’s talk about how to approach inflammatory PCOS.
The word inflammation gets thrown about a lot. Acute, short-term inflammation can actually be a great thing. Think about how the body transports immune cells to damaged areas, or how the body heats up to expel a bug.
Great things.
Chronic inflammation isn’t so great on the other hand.
Inflammation can be a major driver of those PCOS symptoms that we hate SO much, such as acne, hair loss/ growth and weight gain. It can also lead to joint and muscle pain which you didn’t even think could be related to your PCOS.
Why? PCOS is often rooted in insulin resistance which in itself can cause an inflamed state in the body, BUT underlying inflammation can also heighten insulin resistance too, by interfering with insulin signalling pathways. When insulin signalling is off or if the body produces too much, the ovaries over produce testosterone and the way the body converts testosterone to potent DHT. THUS, those crappy symptoms increase.
THIS is why supporting your blood sugar levels and managing insulin should be the very first thing you do (and is the first thing I do with all my clients) when it comes to PCOS. You also want to understand any other drivers that could be increasing inflammation in the body, such as poor gut health, infections or physiological or physiological stress.
Then, you can implement other tactics that support the reduction of inflammation in the body.
Supporting blood sugar = supporting insulin = lowering inflammation = supporting hormones = improved symptoms.
My Tips on Supporting Inflammatory PCOS
✨ Balance blood sugar: support insulin levels. Think protein, fat, fibre + then your slow carbs, in order of priority. Move your muscles, reduce stress and improve sleep quality.
✨ Reduce refined sugars and grains. You can take all the turmeric capsules you like, if you’re eating sugar, it won’t do anything. For inflammatory PCOS, this point is key.
✨ Support the gut. Gut dysfunction = drives inflammation, be it increased permeability (leaky gut), bacterial/ fungal overgrowth, low stomach acid or lack of diverse/ strong bacteria. I recommend working with a professional here. This is something a nutritionist like myself can support you with. It is highly likely that if you have inflammatory PCOS, your gut needs support.
✨ Smart supplements for inflammatory PCOS. Think resveratrol, turmeric, vitamin C, NAC, COQ10, magnesium, omega 3, glutathione, reishi, Spore-based probiotics and prebotics, a high-quality multi, extra vitamin C, possibly some L-glutamine and marshmallow for the gut. Again, work with a PRO.
✨ Resistance training. The gold standard. Make room for that glucose in the muscles so it isn’t driving inflammation. Weight training is the BEST for PCOS.
✨ Omit refined seed oils. Think sunflower, rapeseed, canola etc. When heated, the oils become unstable and free radical content increases. THIS drives inflammation. No thanks.
✨ Consider cutting out gluten as much as you can.
✨ Sleep. But seriously sleep. Omit blue light, get off your phone. Sleeping well is the foundation of optimal health, let alone sorting out your hormones.
✨ Infrared saunas and cold therapy. Fancy add ons, but highly beneficial.
✨ Support detoxification pathways. Quit the booze and start ensuring your liver is doing its job to the best of its ability. Hydrate, eat enough protein, consider key herbs to support pathways.
✨ Serious Stress reduction. Stress drives an inflammatory state and can really heighten those inflammatory PCOS symptoms. Get SERIOUS about it.
✨ Avoiding grazing and constant snacking. Control that insulin response. Keep snacks minimal and keep them high protein and high fat.
✨ Time spent outside. Support your circadian rhythm and stress response.
Just getting started on your PCOS journey? PCOS is my main specialism and the large majority of my clients have the condition, including myself! Book in a 20-minute complimentary introduction call with me and let’s chat.
Megan Hallett and the content provided are not intended to treat, diagnose, cure or prevent any disease. All material on meganhallett.com is provided for educational purposes only. Always seek the advice of your doctor and/ or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, supplement, exercise or other health-related programs.