What is PCOS?

Polycystic Ovary Syndrome (PCOS) is a hormonal condition in which the ovaries produce an abnormal amount of androgens, i.e. male sex hormones, that are usually present in small amounts in women. PCOS is the leading cause of infertility in women. It can also lead to numerous serious health problems like diabetes, heart disease, and high blood pressure.

Role of Gut Microbiome in PCOS:

Women with PCOS are shown to have higher rates of dysbiosis and less diversity in the gut microbiome than those without the condition. They present higher levels of harmful bacteria which contribute to inflammation and metabolic dysfunction. An excess of bad bacteria leads to inflammation in the body, which can then increase insulin levels in the blood. Excess insulin then triggers an increase in androgen production from the cells of the ovaries

Restoring The Gut Microbiome To Treat Symptoms Of PCOS

1. Eat More Fibre
   

   A diet rich in fibre is highly beneficial for supporting the good bacteria in the gut. The recommended amount of fibre for women is ~25-30 grams per day, which can be found in plant foods like beans, lentils, vegetables, and whole grains.

2. Increase Prebiotics + Probiotics in the Diet
   

   Prebiotics are non-digestible, fermentable components of foods that help kick start digestion and promote beneficial gut bacteria. They have also been shown to help reduce insulin resistance and lower androgens. They are found in foods like garlic, onion, bananas, and apples.

3. Avoid Artificial Sweeteners
   

   Artificial sweeteners are known to have a harmful effect on the gut microbiome and can worsen insulin resistance. Opt for natural forms of sweeteners such as raw honey, maple, or date syrup in moderation.

4. Sleep More
   

   Lack of sleep causes a great deal of stress to the body, which can in turn promote inflammation and gut dysregulation. Sleep also factors in how our body is able to handle blood sugars by altering insulin levels. You should aim to get at least 7-9 hours of sleep per night. This might mean adjusting your sleep hygiene, by avoiding caffeine and limiting screen time before bed.

5. Manage Stress
   

   Researchers have found a link between psychological stress and dysbiosis. While reducing stress in your life can feel sometimes like an impossible task, develop ways to manage it. For example, you could take a close look at the stressors surrounding you, and work to create boundaries to protect your peace of mind. Relaxing activities like yoga, meditation, and walks in nature also help.

6. Exercise Regularly
   

   Exercise helps with sleep and stress, and studies show it can actually improve the state of your microbiome. Moderate exercise can reduce inflammation and improve biodiversity in your gut. However, it’s important not to overtax your body, which can lead to harmful cortisol production.