Polycystic Ovarian Syndrome - How do I manage it?
Body Plot • September 7, 2020
Polycystic ovarian syndrome, also known as PCOS, is estimated to affect 1 in 10 women, who are of childbearing age, in the UK, affects how the female reproductive hormones work and can have a huge impact on one's quality of life.
In the normal female reproductive system, the ovaries make the egg that is released each month as part of a healthy menstrual cycle. However, for PCOS sufferers, the egg may not develop as it should or it may not be released during ovulation as it should be which can cause cysts on the ovaries, imbalanced menstruation (missed periods or prolonged periods), and can affect fertility.
Whilst we are still unsure as to why someone gets PCOS, we do know that you are at a higher risk of PCOS if you are obese or have a mum/sister/aunt who suffers from PCOS.
Exact causes: High levels of androgen: androgens are also called 'male hormones' and control the development of male traits such as hair growth and male-pattern baldness. Women generally produce small amount of androgens however is significantly higher, in women with PCOS. This higher level can prevent the ovaries from releasing an egg (ovulation) during each menstrual cycle and can cause extra hair growth and acne, two signs of PCOS.
High levels of insulin: Insulin is a hormone that controls how the food we eat is converted into energy. Insulin resistance is when the body does not respond normally to insulin. The insulin, in the blood, becomes higher than normal. Many women with PCOS have insulin resistance, which can aid to greater weight gain. This is particularly common in women who are overweight already and don't make enough time to get in physical activity and/or do not focus on good nutrition.
How to diagnose PCOS:The presence of two of the following three criteria is often enough for health care professionals to diagnose PCOS:
1. The presence of several fluid-filled sacs which surround the eggs in our ovaries
2. Eggs being irregularly released from our ovaries
3. Increased activity or increased amount of the hormone group androgens (including testosterone and androstenedione)
How can you cure or manage PCOS?
Unfortunately, there is no cure for PCOS yet however, there are many ways you can decrease or eliminate PCOS symptoms and start feeling better.
1. Eat more fibre.
High-fibre foods can help combat insulin resistance by slowing down digestion and reducing the impact of sugar on the blood. We know that the recommended intake of fibre is 25-30g for women and in this country, women eat about half of that recommended intake. Fibre can be found in foods that grow from the ground, particularly those that are more complex in nature. Examples: bulgar wheat, oats, cruciferous vegetables such as broccoli and cauliflower, legumes such as kidney beans and chickpeas, lentils such as mung and your fruits and vegetables. There are also some fantastic lentil spaghettis that you can buy from your local health shops such as Holland and Barratt and wholegrain bread. Turn around the back of the food and look at the quantity of fibre per serving - this will help you see how far it will help you in reaching that 30g.
2. Eat foods that are lower in hormones.
Animal products tend to be higher in hormones down to both naturally occurring hormones present in the animal that you are consuming and also the hormones that are externally injected into the animal to make it grow faster, grow bigger, etc. These may not be ideal when you have a hormonal imbalance. Try and opt for organic and foods that contain little to no hormones.3. Don't be afraid of fats - just limit your saturated fat, trans-fat, and hydrogenated fat intake.
Keep saturated, hydrogenated fats, and trans fats foods to a minimum. Saturated fats such as full-fat cheese and full-fat milk and trans fats such as fried chips and frozen pizzas can raise your levels of estrogen which can negatively impact menstruation, PCOS and can lead to further weight gain. Try and stick with hormone-healthy fats such as nuts, fish, seeds, avocado, quinoa, and tofu. The Omega 3 founds in these foods helps to regulate hormones, reduce your body’s sensitivity to prolactin, (a hormone which can suppress ovulation,) increase blood flow to the uterus, increase egg white cervical mucus which helps sperm reach the egg and helps to regulate your menstrual cycle.
4. Eat foods rich in antioxidants
People with PCOS have been shown to have higher levels of oxidative stress. Therefore eating foods that are rich in antioxidants can be really beneficial. Foods that are higher in antioxidants: blueberries, goji berries, and nuts. We have an entire blog on antioxidants so do have a look at this!
5. Limit your dairy consumption.
Whilst there have been no conclusive studies due to the lack of randomised and controlled studies been done in this area, one might think about looking at the way the body works and decide to limit dairy consumption when they have PCOS. Insulin growth factor-1, found in dairy, is a naturally occurring hormone that has a similar molecular structure to that of Insulin. It also mimics the role of insulin and has insulin-like activity. Research has shown that IGF-1 levels increase by 10% in adolescent girls from just one pint of milk a day. Women with PCOS have higher than normal levels of IGF-1. Women with PCOS have higher than normal levels of natural IGF-1 therefore, having dairy can raise these levels further. The positives are that if you do eliminate or limit dairy, you can still obtain your calcium from plenty of foods such as plant-based fortified milk, broccoli, leafy greens, tofu, and legumes.
6. Limit high-glycemic index foods.
Consumption of refined carbohydrates has been shown to affect PCOS symptoms therefore controlling this may help to manage the symptoms of PCOS. These types relate to their glycemic index (GI). GI is a relative ranking system of carbohydrate foods. It relates to how quickly they raise our blood sugars after consumption. Foods that are lower on the glycemic index are ones that cause our blood sugar levels to rise slowly contrary to foods that are higher on the glycemic index, which causes our blood sugar levels to rise quickly. Foods that are lower on the glycemic index also tend to be higher in fibre. Examples are legumes, lentils, berries, whole grain bread, lentil pasta, oats, bulgar wheat, and nuts. Foods that tend to be higher on the glycemic index are foods such as white bread, white rice, dried fruits, fizzy drinks, sweets, chocolates, ice creams, cakes, and biscuits. 7. Lose weight
Studies show that Obese PCOS patients show more difficulty in losing weight by exercise than lean PCOS patients. Learning this, one might be tempted to lose weight quickly to get into better shape. Emphasis should be on health. By losing weight quickly, you might be doing more harm to your body and in particular, your hormones. Focus on losing weight gradually (roughly 0.5lb to 2lb a week) through sustainable and healthy lifestyle changes and a very balanced diet. Speak to Body Plot or your local dietician for help if you need it.8. Move more
Finally, our favourite tip is to get moving. Studies show that the more you exercise, particularly LISS training (low impact steady state training) such as walking and resistance/weight training can be extremely beneficial in increasing one's insulin sensitivity and helping you become less insulin resistant. Movement also helps you lose weight, boosts your endorphins, and helps you metabolise carbohydrates much more effectively. For further help, speak to your clinician. However please remember to not despair, there is help out there. Like all things that are good in life, there is never a magic pill, so focus on the above and start your journey to feeling healthier and happier with PCOS being your friend, not your enemy.
SOYA CHUNKS & PEAS CURRY (High Protein, Budget Friendly) Ingredients + Method Soak: 100g soya chunks in hot water for 10 minutes Squeeze out water and rinse. In a pan, heat 1 tsp oil. Add: 1 chopped onion Cook until golden. Add: 1 tbsp ginger-garlic paste Add spices: 1 tsp cumin 1 tsp garam masala 1 tsp coriander powder ½ tsp turmeric Add: 2 chopped tomatoes Cook until soft. Add: 100g frozen peas Soya chunks Add 200–300ml water and simmer for 15 minutes. Finish with: Fresh coriander Squeeze of lemon
GREEK / SOYA YOGURT SHRIKHAND (High Protein Dessert) Ingredients + Method In a bowl, combine: 300g 0% Greek yogurt OR thick soya yogurt (If using regular yogurt, strain overnight for thickness) Add: 1–2 tbsp maple syrup or honey or stevia powder 1/2 tsp cardamom powder ¼ tsp cardamom powder Few strands saffron soaked in warm water Mix well until smooth. Optional toppings: Chopped pistachios Almond slivers Chill for 1 hour before serving.
PANEER TIKKA MASALA (Lighter, High Protein Version) Ingredients + Method Cut 250g Apetina paneer into cubes. Marinate with: 3 tbsp 0% Greek yogurt or Soya yogurt 1 tsp turmeric 1 tsp garam masala 1 tsp paprika Salt Leave for at least 30 minutes. Air fry or grill at 200°C for 10–12 minutes until lightly charred. For sauce: In a pan, heat 1 tsp oil. Add: 1 chopped onion Cook until soft. Add: 2 cloves garlic 1 tbsp ginger Add spices: 1 tsp cumin 1 tsp garam masala ½ tsp turmeric Add: 1 tin chopped tomatoes Simmer 10 minutes and blend if desired. Stir in: 2 tbsp Greek or soya yogurt (off heat to avoid splitting) Add paneer and simmer gently for 5 minutes. Finish with coriander.
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🌱 What You’ll Need (Ingredients): Sweet Potato Puree: 1 ½ cups (Approx. 2 medium sweet potatoes, roasted and mashed) Nut Butter: ½ cup almond or cashew butter (creamy works best) Maple Syrup: ¼ cup (or honey) Cocoa Powder: ½ cup (unsweetened, good quality) Oat Flour: 1/3 cup (or almond flour for GF) Eggs: 2 large (or substitute with 2 flax eggs for vegan!) Vanilla Extract: 1 tsp Baking Powder: 1 tsp Sea Salt: ½ tsp + extra for finishing Chocolate Chips: ½ cup (dark is delicious!) Walnuts: ¼ cup, chopped (for the topping!) Optional: A pinch of cinnamon or cardamom for that extra spring warmth! ✨ 👩🍳 How to Make the Magic (Method): Prep: Preheat your oven to 175°C. Line an 8x8 inch baking dish with parchment paper (leave overhang for easy removal!). Blend the Base: In a large bowl or food processor, combine the smooth sweet potato puree , nut butter , maple syrup , eggs (or flax eggs), and vanilla extract . Mix until perfectly smooth and creamy. Add the Dry Ingredients: Add the cocoa powder , oat flour , baking powder , and sea salt . Fold gently until just combined—don’t overmix! (The texture should be thick and dreamy). If you’re using cinnamon or cardamom, add it now. Fold in the Treats: Gently fold in most of your chocolate chips . Leave a few aside to sprinkle on top! Assemble: Pour the batter into your prepared pan and smooth the top. Sprinkle with the reserved chocolate chips, the chopped walnuts , and a generous pinch of flaky sea salt . Bake: Bake for 25–30 minutes, or until the edges are firm and the center feels set but still soft. You want them fudgy! Chill (The Secret!): This is the hardest part, but it’s crucial. Let the brownies cool completely in the pan, then refrigerate them for at least 1 hour (or overnight) before slicing. This locks in that magical, dense, fudgy texture. Serve & Celebrate: Lift the brownies out using the parchment, slice into squares, and enjoy! ✨ Perfect with a glass of milk (dairy or non-dairy!) or just as they are.
20g Protein Dosa (Paneer or Tofu Filling) A comforting South Indian favourite with a high-protein twist. If you love dosa but struggle to hit your protein targets, this version is a game changer. By combining a traditional potato masala with either paneer or tofu, each dosa delivers around 20g of protein while still tasting like the classic comfort food we all love. Perfect for breakfast, lunch or dinner when you want something satisfying, nourishing and simple to make. Serves Makes 4 high-protein dosas Protein Approx 20g protein per dosa Ingredients For the dosa batter 2 cups dosa batter (store bought or homemade with more lentils) 1 tsp oil or ghee per dosa for cooking For the high-protein masala filling 2 medium potatoes, boiled and roughly mashed 200g paneer or firm tofu, crumbled 1 small onion, finely chopped 1 tsp mustard seeds 1 tsp cumin seeds 8–10 curry leaves 1 green chilli, finely chopped (optional) ½ tsp turmeric ½ tsp chilli powder 1 tsp garam masala Salt to taste 1 tbsp oil Juice of ½ lemon Handful fresh coriander, chopped Method Prepare the filling Heat oil in a pan over medium heat. Add mustard seeds and allow them to pop. Add cumin seeds and curry leaves and sauté for 30 seconds until fragrant. Add the chopped onion and cook until soft and lightly golden. Build the masala Add turmeric, chilli powder and garam masala. Stir for 30 seconds. Add the mashed potatoes and mix well so they absorb the spices. Add the protein Stir in the crumbled paneer or tofu and mix thoroughly with the potato masala. Cook for 3–4 minutes so everything heats through. Finish with lemon juice and fresh coriander. Cook the dosa Heat a non-stick or cast-iron pan. Pour a ladle of batter and spread into a thin circle. Drizzle a little oil or ghee around the edges and cook until the bottom is golden and crisp. Assemble Place a generous scoop of the protein masala in the centre of the dosa. Fold and serve hot with chutney or sambar.
Quinoa Khichadi Feeds 4–5 people Ingredients 812 g cooked quinoa 120 g yellow moong dal (about ⅔ cup), rinsed 2 tbsp ghee or olive oil 1½ tsp cumin seeds 1 tsp mustard seeds (optional) 2 tsp grated ginger 1–2 green chillies, finely chopped (optional) ½ tsp turmeric 1 tsp ground coriander 1 tsp ground cumin 2 medium carrots (about 200 g), diced 150 g peas 1 medium courgette (about 180 g), diced (optional) 1.2–1.5 litres water (adjust for texture) Salt to taste Fresh coriander to garnish Lemon wedges to serve Optional tempering 2 tsp ghee 1 tsp cumin seeds Pinch hing 6–8 curry leaves Method (with quantities included) Add 120 g rinsed moong dal and 500 ml water to a saucepan and simmer for 15–20 minutes until very soft. Heat 2 tbsp ghee or olive oil in a large pot. Add 1½ tsp cumin seeds and 1 tsp mustard seeds and let them crackle. Add 2 tsp grated ginger and 1–2 chopped green chillies and sauté for 30 seconds. Stir in ½ tsp turmeric, 1 tsp ground coriander and 1 tsp ground cumin and toast briefly. Add 200 g diced carrots, 150 g peas and 180 g diced courgette and cook for 3–4 minutes. Add the cooked moong dal, 812 g cooked quinoa, salt and 700 ml water. Stir well. Simmer for 8–10 minutes, adding more water until the khichadi is soft and spoonable. You may need up to another 500–800 ml depending on how thick you like it. Optional tempering: heat 2 tsp ghee, add 1 tsp cumin seeds, pinch hing and curry leaves, let splutter and pour over. Garnish with coriander and lemon juice before serving. Extra Body Plot Tips Add spinach at the end for iron and fibre Stir in tofu cubes for extra protein Serve with coconut yogurt and mango pickle Great for clients with gut issues, post-illness recovery, or reset weeks
A lighter, oil-controlled version of restaurant-style kurkure bhindi. Perfect as a crunchy side, snack, or topping for dal bowls - and great addition for every household on Friday Fakeaway night! Serves : 6–8 as a side dish Ingredients 1kg fresh bhindi (okra) 120g gram flour (besan) 60g rice flour 40g cornflour 2 tsp turmeric powder 4 tsp red chilli powder 4 tsp coriander powder 2 tsp cumin powder 2 tsp amchur (dry mango powder) 2 tsp chaat masala 2 tsp ajwain (optional) 2½–3 tsp salt (to taste) 4 tbsp oil (about 60ml) Light oil spray for air fryer Optional finish: lemon juice + extra chaat masala Method Wash the bhindi and dry completely. Moisture makes it slimy and prevents crisping. Slice lengthwise into thin strips. The thinner the slices, the crispier the result. Place bhindi in a large bowl. Add oil and salt and toss well. Add besan, rice flour, cornflour and all spices. Mix gently using your hands so each strip is lightly coated. The coating should be thin, not thick like pakoras. If mixture looks too dry, sprinkle 1–2 tbsp water. If too sticky, add 1 tbsp rice flour. Air Fryer Cooking Preheat air fryer to 180°C. Spread bhindi in a single layer (cook in batches if needed). Spray lightly with oil. Air fry 14–18 minutes, shaking halfway. Cook until deep golden and crisp. For extra crunch: cook 12 minutes, rest 5 minutes, cook another 3–4 minutes. To Serve Sprinkle chaat masala and squeeze fresh lemon juice. Serve with dal, yoghurt dip, wraps, or as a crunchy topping on salads. Storage Cool completely before storing. Keep in airtight container up to 2 days. Reheat in air fryer 3–4 minutes to crisp again. Body Plot benefits: High fibre and lower oil than traditional frying. Add crushed flaxseed or hemp seeds for extra protein. Pair with dal + salad for a balanced menopause-friendly meal and diabetes friendly meal with stable energy.
This recipe is such a delicious and nutritious take on pizza! If you've not enjoyed tofu previously, this recipe will change your opinion. Want to have your cake and eat it too? Try: have your pizza and eat it too! Key benefits: - High in Protein - Plant-centric with over 8 vegetables in this one dish - Can be easily made Vegan - Great for lowering cholesterol - Great for menopausal women Ingredients: - 1 block of Tofu [we used basil tofu] - Homemade or store bought tomato sauce - Protein cheese [Eat Lean or LIDL high protein] or Vegan Mozzarella - Vegetables of choice, we used: Aubergines, courgettes, sweetcorn, tomatoes, mushrooms, onions & red peppers - Lower in fat pesto Method: Drain tofu according to instructions on the pack. Cut tofu lengthways - this should result in approximately 3-4 tofu bases. Add these to a oil brushed air fryer or oven and bake at 190 degrees for 12 minutes, turning halfway. Finely dice the vegetables. Top with sauce, vegetables, cheese and pesto and add back into the air fryer or oven for a further 5 minutes until melted. Serve with a side salad and enjoy!