Navigating Polycystic Ovarian Syndrome with Hope for a Fertile, Healthy Future
September 1, 2025
Medically reviewed by Gissela Banegas, RD
Menstrual periods are uncomfortable, but they shouldn't be debilitating. When a woman experiences heavy bleeding, extreme mood swings, destabilizing pain during periods and extreme fatigue, she just might be experiencing polycystic ovarian syndrome (PCOS) related symptoms.
This is a common female hormonal disorder and is characterized by not only irregular and painful menstrual cycles, but also excessive androgen levels and ovarian cysts.
Symptoms may include the following:
- Excessive weight gain
- Acne
- Hirsutism
- Irregular periods
- Thinning hair
- Fertility challenges
The exact cause of PCOS is unclear, but it is believed to involve genetic and environmental factors. Managing PCOS typically involves lifestyle changes, such as exercise and diet — along with supplementation as needed based on individual lab results and medical treatment — to regulate menstrual cycles and address symptoms. Early diagnosis and intervention can significantly improve quality of life for those affected.
Lifestyle choices can have a significantly positive impact on PCOS.
Women experiencing PCOS benefit from exercise. They should engage in a minimum of 150 minutes of moderate aerobic exercise or between 75 to 150 minutes of vigorous aerobic activity each week, distributed over the week. Additionally, they should engage in muscle-strengthening exercises two days a week, being sure this isn't back-to-back.
Nutritional choices can also pack a punch.
PCOS can affect the body’s ability to use insulin properly, which can affect her blood sugar levels. As a result, women should consume balanced meals and snacks, including complex carbohydrates, proteins, healthy fats and plenty of fiber to help manage blood sugar levels throughout the day.
PCOS may additionally lead to low-grade inflammation. Low grade inflammation can affect hormones and ovulation, so including foods that reduce inflammation are recommended.
- Fruits and vegetables contain excellent antioxidants that help reduce inflammation or oxidative stress.
- Fatty fish, including salmon, is a great source of Omega-3 which can help support inflammation reduction.
- Seeds such as flaxseeds, Chia seeds, and hemp seeds are plant based sources of Omega-3's and fiber. Other healthy fat sources include avocado, olive oil, nuts, and seeds.
Women with PCOS should limit foods that may contribute to inflammation or deviate from a balanced and nutritient-rich diet.
- Processed foods, without a doubt, should be limited since they often contain high levels of sugar, sodium and unhealthy fats can be linked to increased insulin resistance and inflammation.
- Alcohol is also good to reduce or even eliminate in the diet since consumption can lead to inflammation and has the potential to interfere with the hormone balance.
PCOS offers a gentle nudge to integrate healthier habits since besides eating foods to help with blood sugar management and anti-inflammatory regulation, nutritional choices can support the following:
- Many women with PCOS struggle with fertility, and healthier food choices can support reproductive health.
- A healthy diet can also assist in weight management that can sometimes be a challenge in PCOS.
About WakeMed Nutrition Services
Understanding the best foods for PCOS can be challenging, and there is no need to go it alone. Small realistic changes with the right support can help manage PCOS symptoms and support long-term health. WakeMed Nutrition Services offers the following:
- Diet and nutrition information and counseling on a variety of topics, including pediatric nutrition, heart disease, weight management, gestational diabetes and pre-conception
- Medical nutrition therapy to support treatments for celiac disease, diabetes, cancer treatment and other medical conditions
- Nutrition education and resources