Natural Ways To Balance Blood Sugar in PCOS

April 11th, 2023 7:00am

What is Polycystic Ovarian Syndrome?

Polycystic ovarian syndrome (PCOS) is a hormonal disorder that is highly connected to insulin resistance and blood sugar imbalance. Up to 70% of women with PCOS have some level of insulin resistance that plays a role in their condition, regardless of weight or size. This insulin resistance puts people with PCOS at an increased risk for type II diabetes and metabolic syndrome.

Women with PCOS typically have high levels of testosterone and other hormonal imbalances creating symptoms such as hair growth, irritability, mood swings, acne, irregular or absent periods, heavy periods, headaches, depression, hair thinning, and infertility. Insulin resistance can play back into these hormonal imbalances by pushing testosterone production higher. Because blood sugar dysregulation is tied so closely to the hormonal imbalances in PCOS it’s important to consider blood sugar regulation as part of the treatment of PCOS.

Low Carb/Ketogenic Diets for Blood Sugar Balance in PCOS

Do you have to severely restrict carbohydrates to improve insulin resistance? Not necessarily.

While going low carb has been shown to improve fertility and hormonal function in this 2021 systematic review, the majority of the studies were 3-6 months in length with only 1 study lasting a full year. To go even further, the Keto diet specifically is a very strict low carbohydrate diet, restricting carbohydrates to less than 50g per day. This diet has been shown to improve blood sugar, insulin resistance, and hormonal balance in PCOS in this 2020 study. However, this study is also only 12 weeks in length and doesn't assess for long-term safety of the diet.

Keto diets may have consequences on our long term thyroid health, potentially putting us in a hypothyroid state,  gut health due to lack of fiber feeding a healthy microbiome, and hormonal health due to putting the body in a state of stress by restricting carbs.

So what’s the right answer? Realistically, the best diet is going to be one that is sustainable for you. Watching carbohydrate intake should focus on the types of carbohydrates we eat. Here are some general guidelines that can help to improve insulin resistance without excessively cutting carbohydrates.

 

• Choose carbohydrates that are less likely to rapidly spike blood sugar levels. These include things like bright colored fruits, veggies, and ancient grains.
• Pairing carbohydrates with protein and/or healthy fats can help minimize the blood sugar spikes associated with the carbohydrates.
• Focus on what you can add into your diet. Incorporating veggies and protein into every meal, will help to reduce overall carbohydrates without fully eliminating them.
• Going for a short 15 minute walk after major meals can also help to blunt blood sugar spikes.

The Importance of Sleep

Sleep plays a major role in the regulation of our blood sugar and insulin levels. Both lack-of and excessive amounts of sleep appear to have negative effects on blood sugar stability, according to this review, with the most ideal sleep length being 7 hours per night. Unfortunately, while the exact cause is unclear, people with PCOS tend to have a more difficult time sleeping.
Causes of slee00 Comments in moderationp disturbances often look different for everyone, so options should be tailored to the individual. Some ways to improve sleep include minimizing screen time before bed, keeping the room dark and cool, keeping a consistent bedtime, and doing breathing exercises or meditation before bed. There are also numerous botanical and nutraceutical remedies that can help promote sleep if needed.

Exercise Regularly, But Not Excessively

Over-exercising can end up resulting in increased stress on the body, wreaking havoc on our adrenal glands and overall hormonal health. Incorporating various types of exercise, including strength training, HIIT training (short sessions), cardiovascular exercise, yoga and gentle exercises like walking, are all important in creating a sustainable exercise program that works for your lifestyle.

According to this systematic review, 120 minutes per week of "vigorous activity" (meaning enough to break a sweat) helps to improve blood sugar balance in people with PCOS.

Consider Supplemental Support

The foundational health changes to sleep, nutrition, and exercise are all needed for sustainable change to our blood sugar regulation. Sometimes, though, we need a little extra support boost to get us going. Some supplements that may help to reduce blood sugar and improve insulin resistance include berberine, inositol, magnesium, and chromium.

 

_References:

<sub>1. Shang Y, Zhou H, He R, Lu W. Dietary Modification for Reproductive Health in Women With Polycystic Ovary Syndrome: A Systematic Review and Meta-Analysis. Front Endocrinol (Lausanne). 2021;12:735954. Published 2021 Nov 1. doi:10.3389/fendo.2021.735954
2. Paoli A, Mancin L, Giacona MC, Bianco A, Caprio M. Effects of a ketogenic diet in overweight women with polycystic ovary syndrome. J Transl Med. 2020;18(1):104. Published 2020 Feb 27. doi:10.1186/s12967-020-02277-0
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10. Unfer V, Nestler JE, Kamenov ZA, Prapas N, Facchinetti F. Effects of Inositol(s) in Women with PCOS: A Systematic Review of Randomized Controlled Trials. Int J Endocrinol. 2016;2016:1849162. doi:10.1155/2016/1849162
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