3 Food Hacks for PCOS
Polycystic ovarian syndrome (PCOS) affects millions of women worldwide, often causing a range of symptoms from irregular periods to weight gain, acne, and excessive hair growth. While there is no one-size-fits-all solution for managing PCOS, certain lifestyle changes, particularly diet modifications, can help alleviate symptoms and improve overall health. Among the many dietary strategies available (and I always encourage an individualised dietary plan tailed specifically to you), these three simple things you might find are already in your pantry and could help you more than you realise!
1. Apple Cider Vinegar: Balancing Blood Sugar & Insulin Sensitivity
Apple cider vinegar (ACV) is a staple in many health foodie pantries due to its variety of benefits, from aiding digestion to supporting weight loss. For women with PCOS, the most relevant benefits are related to blood sugar control and insulin sensitivity.
Many women with PCOS experience insulin resistance, meaning their bodies don’t effectively use insulin to process blood sugar. This can lead to elevated blood sugar levels and contribute to weight gain, fatigue, and other health issues. Apple cider vinegar has had some positive results in clinical trials for reducing blood sugar spikes after meals, thereby improving insulin sensitivity.
How to use it:
Mix 1–2 tablespoons of apple cider vinegar in a glass of water.
Drink this mixture before meals, ideally 20–30 minutes before eating.
Research suggests that the acetic acid in ACV helps slow down the digestion of starches, which can help prevent blood sugar spikes after meals. This can be especially beneficial for women with PCOS, where blood sugar control is a major treatment focus.
2. Cinnamon: Regulating Blood Sugar & Reducing Inflammation
Cinnamon is not only a delicious and warming spice, but it also packs a punch when it comes to balancing blood sugar levels. Studies have shown that cinnamon may help reduce insulin resistance and improve the body’s ability to regulate blood sugar, which can alleviate some of the metabolic symptoms associated with PCOS.
In addition to stabilising blood sugar, cinnamon may also help reduce inflammation in the body, which is often elevated in women with PCOS. This can support hormonal balance and potentially reduce symptoms like acne and excess hair growth (hirsutism).
How to use it:
Sprinkle cinnamon on oatmeal, yogurt, smoothies, or baked goods.
Add ½ to 1 teaspoon of ground cinnamon to your daily routine for optimal results.
Cinnamon can also be added to your coffee or tea for an added boost of flavor and health benefits.
3. Spearmint Tea: Reducing Androgen Levels, Acne & Excess Hair Growth
Spearmint tea is a lesser-known herb that has shown promise in managing one of the more frustrating symptoms of PCOS: excessive hair growth (hirsutism). Hirsutism is often caused by elevated levels of androgens (male hormones) in women with PCOS, leading to unwanted facial and body hair.
Spearmint tea contains compounds that have anti-androgenic properties, which may help reduce the production of androgens in the body. Studies have shown promise that drinking spearmint tea twice daily can help to reduce hirsutism in women with PCOS.
How to use it:
Brew a cup of spearmint tea, either using fresh spearmint leaves or a tea bag.
Drink two cups per day (one in the morning and one in the evening) for best results.
Be consistent, as it can take a few weeks to notice improvements.
In addition to its anti-androgenic effects, spearmint tea also has a soothing effect on the digestive system, which can help with other PCOS-related symptoms like bloating and gastrointestinal discomfort.
Final Thoughts
While there’s no magic cure for PCOS, small dietary changes like incorporating apple cider vinegar, cinnamon, and spearmint tea into your routine can provide noticeable benefits. These food hacks can help regulate blood sugar levels, reduce inflammation, and balance hormones, all of which are key to managing PCOS symptoms effectively. It’s the little things we do each day that create the biggest changes in the long run.
As always, it's a good idea to consult with a healthcare professional before making any significant changes to your diet or supplement routine, especially if you have other underlying health conditions.
if you would like to know more or would like to book in a 1:1 consultation, please email info@elawellness.com.au
References
Hadi, A., Pourmasoumi, M., Najafgholizadeh, A. et al. The effect of apple cider vinegar on lipid profiles and glycemic parameters: a systematic review and meta-analysis of randomized clinical trials. BMC Complement Med Ther 21, 179 (2021). https://doi.org/10.1186/s12906-021-03351-w
Hajimonfarednejad M, Nimrouzi M, Heydari M, Zarshenas MM, Raee MJ, Jahromi BN. Insulin resistance improvement by cinnamon powder in polycystic ovary syndrome: A randomized double-blind placebo controlled clinical trial. Phytotherapy Research. 2018; 32: 276–283. https://doi.org/10.1002/ptr.5970
Grant, P. (2010), Spearmint herbal tea has significant anti-androgen effects in polycystic ovarian syndrome. a randomized controlled trial. Phytother. Res., 24: 186-188. https://doi.org/10.1002/ptr.2900
