Student Name: Mia Schow

Balancing Hormones and Nourishing Lives: The Power of the Mediterranean Diet

By: Mia Schow

Navigating PCOS Challenges

Struggling to get pregnant? You are not alone! Around 5 million women across the US are also grappling
with the symptoms of polycystic ovarian syndrome, or PCOS (CDC, 2022). PCOS is a hormonal disorder
characterized by irregular or no periods, multiple ovarian cysts, difficulty getting pregnant, excessive hair
growth on the face and body, acne, weight gain, thinning scalp hair, and pelvic pain (Klemm, 2021).
Many individuals with PCOS have a higher risk of developing type 2 diabetes, obesity, heart disease, high
blood pressure, and endometrial cancer (which affects the uterus, a woman’s reproductive organ) (CDC,
2021; Klemm, 2021). Don’t be discouraged, though, because there are ways to lower these risks with
diet. Clinical dietitian, Amanda Stathos (n.d.), claims that a diet of non-starchy vegetables and fruits,
whole grains, lean protein, and low-fat dairy can help boost health and prevent the complications of
PCOS. She goes on to say that there is no single food that will be a fix, but a diet such as the
Mediterranean diet may assist in bringing individuals to a healthy weight and managing their PCOS
systems. The Mediterranean diet specifically maintains blood sugars, reduces weight gain, and balances
hormones, making it a great treatment option for those with PCOS.

Diet and Support

A common issue associated with PCOS is insulin resistance, also known as impaired insulin sensitivity,
which occurs when the cells in the body do not respond well to the hormone insulin (Mirabelli et al,
2020). Because of this lack of response, the cells have a difficult time taking up glucose from the blood
which can lead to high blood sugar. However, the Mediterranean diet combats this problem by
providing a diet rich in whole grains, healthy fats, and fruits. Whole grains contain a lot of fiber, which
slows digestion, preventing carbohydrates from being absorbed into the body too quickly as compared
to refined grains. Therefore, the sugar is slowly added to the blood to avoid blood sugar spikes. Some
examples of whole grains include brown rice, barley, and quinoa (Stathos, n.d.). Healthy fats, found in
olive oil, nuts, and seeds, have also been found to play a role in maintaining blood sugar and improving
insulin sensitivity (Mirabelli et al, 2020). Additionally, fruits such as grapes and berries contain
compounds that lower blood sugar by increasing sugar uptake into cells (Mirabelli et al, 2020).

Another symptom women with PCOS struggle with is weight gain. PCOS causes the body to hold onto fat
rather than burn it, making weight loss difficult without losing muscle. However, the Mediterranean diet
substitutes refined and processed foods of the Western diet, such as cakes, cookies, and candy, for
minimally processed plant foods, such as tomatoes, peppers, broccoli, and spinach. This dietary change
promotes weight loss as the food eaten goes from high to low in calories. Studies support this claim as
overweight women who followed the Mediterranean diet for two months experienced significant fat
loss while still maintaining muscle (Daniele et al, 2017).

Lastly, individuals with PCOS undergo hormone imbalance in the form of hyperandrogenism. This means
there are large levels of the androgens, or sex hormones, produced in the body. Testosterone is the
most well-known androgen and high amounts of this hormone in women can cause irregular menstrual
cycles, missed periods, and unpredictable ovulation (Hullett, 2023). Studies have found that the
compound resveratrol, found in grapes, berries, and wine, indirectly lowers hyperandrogenic traits
(Mirabelli et al, 2020). Other studies found that those having trouble getting pregnant often had larger
ovaries that could be reduced in size by following the Mediterranean diet (Kazemi et al, 2020). The
 Student Name: Mia Schow

healthy fats from the diet also helped protect the health of the ovaries and aided in normal ovulation
(Kazemi et al, 2020).

What’s Next?

All in all, while PCOS presents its challenges, relief can be found through dietary choices. By embracing
the Mediterranean diet full of non-starchy vegetables, whole grains, whole fruits, beans and protein-rich
legumes, and lean protein, managing symptoms will become simple. Registered dietitian Stathos (n.d.)
stresses that being diagnosed with polycystic ovary syndrome does not equate to bad health because
there is a lot that can be done to “take charge, minimize symptoms, and keep yourself healthy.”

Reference List

1. CDC. (2022). PCOS (polycystic ovary syndrome) and diabetes. Centers for Disease Control and
Prevention. https://www.cdc.gov/diabetes/basics/pcos.html#:~:text=What%20is%20PCOS%3F,a%20lot
%20more%20than%20that.

2. Di Daniele, N., Noce, A., Vidiri, M. F., Moriconi, E., Marrone, G., Annicchiarico-Petruzzelli, M., D'Urso,
G., Tesauro, M., Rovella, V., & De Lorenzo, A. (2017). Impact of Mediterranean diet on metabolic
syndrome, cancer and longevity. Oncotarget, 8(5), 8947–8979.
https://doi.org/10.18632/oncotarget.13553

3. Hullett, A. (2023). Your guide to androgens: Function, therapies, and more. Healthline.
https://www.healthline.com/health/androgens

4. Kazemi, M., Jarrett, B. Y., Vanden Brink, H., Lin, A. W., Hoeger, K. M., Spandorfer, S. D., & Lujan, M. E.
(2020). Obesity, Insulin Resistance, and Hyperandrogenism Mediate the Link between Poor Diet Quality
and Ovarian Dysmorphology in Reproductive-Aged Women. Nutrients, 12(7), 1953.
https://doi.org/10.3390/nu12071953

5. Klemm S. (2021) Polycystic Ovarian Syndrome. Academy of Nutrition and Dietetics: eatright.org.
https://www.eatright.org/health/pregnancy/fertility-and-reproduction/polycystic-ovarian-syndrome

6. Mirabelli, M., Chiefari, E., Arcidiacono, B., Corigliano, D. M., Brunetti, F. S., Maggisano, V., Russo, D.,
Foti, D. P., & Brunetti, A. (2020). Mediterranean Diet Nutrients to Turn the Tide against Insulin
Resistance and Related Diseases. Nutrients, 12(4), 1066. https://doi.org/10.3390/nu12041066

7. Stathos, A. (n.d.) PCOS Diet. John Hopkins Medicine.

https://www.hopkinsmedicine.org/health/wellness-and-prevention/pcos-diet#:~:text=Beans%20and
%20other%20protein%2Drich,%2C%20barley%2C%20sorghum%20and%20others.

Target Audience

Young Women Diagnosed with PCOS