PCOS Nutritionist in London

Irregular or no periods

Polycystic ovary syndrome (PCOS) leads to an imbalance in female reproductive hormones. This imbalance disrupts the regular release of eggs from the ovaries (ovulation). Without consistent ovulation, the menstrual cycle becomes irregular or may stop entirely. Additionally, increased levels of androgens, or male hormones, common in PCOS, can interfere with the menstrual cycle. This hormonal imbalance can result in irregular or absent periods.

Excessive hair growth / hirsutism

Polycystic ovary syndrome (PCOS) is associated with elevated levels of androgens, which are often referred to as male hormones. One of the common androgens is testosterone. When androgen levels are high in females, it can stimulate excessive hair growth, especially in areas where men typically grow hair, such as the face, chest, and back. This condition is known as hirsutism. The increased androgen production in PCOS is the primary cause of the hirsutism seen in many women with the condition.

Hair loss or thinning hair

Polycystic ovary syndrome (PCOS) is linked to elevated levels of androgens, or male hormones. High androgen levels can lead to hair thinning on the scalp, a condition called androgenic alopecia. This is the same pattern of hair loss that affects many men as they age. In women with PCOS, the increased androgen levels can shift the hair growth cycle, leading to reduced hair thickness and growth on the scalp while promoting hair growth in other areas, like the face and body.

Weight gain, especially around the mid section

Polycystic ovary syndrome (PCOS) often leads to insulin resistance, where the body's cells don't respond well to insulin. As a result, the body produces more insulin to compensate. Elevated insulin levels can promote fat storage, especially in the midsection. Additionally, high insulin can increase the production of androgens in the ovaries, which can further contribute to weight gain. The combination of hormonal imbalances and insulin resistance in PCOS makes it easier to gain weight and harder to lose it, particularly around the abdomen.

Weight loss resistance

Polycystic ovary syndrome (PCOS) is often linked with insulin resistance, where the body's cells don't efficiently use insulin. This leads to elevated insulin levels in the bloodstream. High insulin can hinder fat breakdown and promote fat storage, making weight loss more challenging. Additionally, hormonal imbalances associated with PCOS can slow metabolism and increase appetite, further contributing to weight loss resistance. As a result, women with PCOS often find it more difficult to lose weight compared to those without the condition.

Acne

Polycystic ovary syndrome (PCOS) leads to increased production of androgens, or male hormones, in the ovaries. Elevated androgen levels stimulate the sebaceous glands to produce more sebum, an oily substance in the skin. Excess sebum, along with dead skin cells, can clog hair follicles, leading to acne breakouts. The heightened androgen levels in women with PCOS are a primary reason for the increased prevalence of acne in these individuals.

Mood Changes

Polycystic ovary syndrome (PCOS) results in hormonal imbalances, including fluctuations in estrogen, progesterone, and elevated androgens. These hormonal changes can directly impact mood and emotional well-being. Additionally, the physical symptoms and challenges associated with PCOS, such as infertility, weight gain, and skin issues, can contribute to emotional distress, anxiety, and depression. The combined effect of hormonal shifts and the psychological stressors related to the condition can lead to mood changes in individuals with PCOS.

Difficulties with fertility or recurrent miscarriages

Polycystic ovary syndrome (PCOS) leads to hormonal imbalances that disrupt regular ovulation, making it difficult for women to conceive. Without consistent ovulation, the chances of an egg being released and fertilised diminish. Additionally, the hormonal imbalances can result in a less favourable uterine environment. This might affect the quality of the endometrial lining, making it harder for a fertilised egg to implant. Moreover, women with PCOS often have higher insulin levels, which can adversely affect egg quality, increasing the risk of miscarriage if conception does occur.

Ovarian Cysts

The imbalance of reproductive hormones can hinder the maturation and release of eggs during the ovulation process. Instead of being released, these immature follicles (tiny sacs where eggs develop) can accumulate in the ovaries. Over time, these follicles can fill with fluid, forming cyst-like structures. While the term "polycystic" suggests multiple cysts, these are, in fact, numerous immature follicles that have not successfully ovulated. This accumulation is why ovaries in women with PCOS often contain multiple small "cysts."

Polycystic Ovary Syndrome (PCOS) primarily affects women of reproductive age, and symptoms often first appear during the late teens or early twenties. The disorder is characterised by hormonal imbalances that affect ovulation and can lead to a range of symptoms such as irregular menstrual cycles, excess hair growth, acne, and obesity. While PCOS can occur in any woman, those with a family history of PCOS are at a higher risk, suggesting a genetic predisposition to the syndrome.

Additionally, women who are overweight or obese are more likely to experience exacerbated symptoms of PCOS due to increased insulin resistance, which is a common feature of the condition. Insulin resistance can worsen the hormonal imbalances associated with PCOS, making weight management a critical factor in the management of the syndrome. Thus, while PCOS can affect any woman of childbearing age, those with genetic ties to the condition or who struggle with weight issues may be more susceptible.

Using the Rotterdam Criteria, a diagnosis of PCOS will be made when a woman experiences any two of the following three concerns:

1. Infrequent or no ovulation.
2. Clinical signs or biochemical indications (blood tests) of high levels of male hormones (androgens).
3. Polycystic ovaries as seen on an ultrasound scan.

Looking beyond the basic tests carried out by your GP, we can determine in more detail the level of insulin resistance and the hormonal imbalances that may be contributing to PCOS and subsequent symptoms. We can explore nutrient insufficiencies, inflammation levels and even explore how other systems in the body might be impacting on the development of PCOS.

With the data that we gather, alongside a detailed health history, symptom analysis and nutrition and lifestyle review, we can then determine the best course of action for you to take.

Our testing includes, body composition analysis, blood markers such as insulin, testosterone, DHEA-S, SHBG, thyroid function, vitamin, and mineral levels, LH & FSH levels, progesterone and estrogen, triglycerides, c-reactive protein, prolactin and more.

Whilst there is unlikely to be one exact cause for PCOS, what we do know is that there are a few important areas to consider and target:

Insulin Resistance

Our cells become less responsive to the effects of insulin; a hormone produced to regulate our blood sugar. As a result, insulin levels can become chronically elevated and/or you may get insulin surges after meals.

High Androgens

Classically regarded as male hormones, females do also have the same hormones but just at lower levels. In PCOS some androgens may increase, and this causes numerous symptoms.

Inflammation

Often low-grade inflammation is a factor in PCOS. It may contribute to insulin resistance and inflammation may also be the result of insulin resistance and weight gain, creating a vicious cycle.

The optimal diet for managing PCOS typically emphasises improving insulin sensitivity, reducing inflammation, and maintaining a healthy weight. Key dietary recommendations include focusing on low-glycaemic index foods such as whole grains, legumes, and non-starchy vegetables, which help stabilise blood sugar levels. Including balanced sources of protein at each meal can aid in satiety and metabolic management, while incorporating healthy fats, particularly omega-3s from sources like fatty fish, flaxseeds, and walnuts, helps combat inflammation.

Additionally, it is beneficial to limit intake of sugars and refined carbohydrates as well as high saturated fat containing foods, which can exacerbate insulin resistance, a common issue in PCOS. Regular meal timing, moderate dairy consumption, and a high intake of fibrous foods also support hormonal balance and digestive health. Everyone’s response to different foods can vary, so personalising the diet based on specific health needs and preferences, ideally with professional guidance, is crucial for effective management of PCOS.

Stress alone does not cause Polycystic Ovary Syndrome (PCOS), as PCOS is primarily influenced by genetic and hormonal factors. However, stress can exacerbate the symptoms of PCOS and contribute to the severity of the condition. Stress affects hormones, leading to imbalances in insulin and cortisol levels, potentially worsening insulin resistance and hormonal disturbances that are central to PCOS.

Furthermore, stress can impact lifestyle choices, leading to poor dietary habits, less physical activity, and disrupted sleep, all of which can negatively affect PCOS symptoms. Managing stress is therefore considered a crucial aspect of the overall treatment strategy for PCOS, aiming to improve both the physiological and psychological symptoms associated with the condition.

Poor sleep quality and sleep disturbances, such as insomnia or disrupted sleep patterns, are common among women with PCOS and can exacerbate the condition's symptoms. This is partly because inadequate sleep can affect the body’s ability to regulate hormones effectively, including insulin and cortisol, which are critical in the management of PCOS.

Furthermore, a lack of sleep is linked to increased insulin resistance, a core issue in PCOS. It can also contribute to weight gain and difficulty in managing weight, both of which can worsen PCOS symptoms. Given these connections, improving sleep quality and ensuring sufficient sleep are important components of managing PCOS, alongside dietary changes, exercise, and medical treatments.

Weight management plays a crucial role in managing Polycystic Ovary Syndrome (PCOS). Many women with PCOS experience insulin resistance, which can lead to weight gain and make losing weight challenging. However, even a modest reduction in weight, typically around 5-10% of body weight, can significantly improve the hormonal imbalances and symptoms associated with PCOS, such as irregular menstrual cycles, infertility, and metabolic issues.

Effective weight management through a balanced diet, regular physical activity, and lifestyle changes can also help reduce the risk of developing further health complications associated with PCOS, such as type 2 diabetes and cardiovascular disease. Therefore, focusing on sustainable, healthy weight loss strategies is often recommended as part of a comprehensive treatment plan for women with PCOS.

What is worth noting, is that there are also several individuals with PCOS that are in fact underweight. Being underweight can also exacerbate hormonal imbalances that contribute to PCOS. This is why the tracking of body composition and not just weight is very important.

Exercise is highly beneficial for managing Polycystic Ovary Syndrome (PCOS). Regular physical activity helps improve insulin sensitivity, which is crucial since many women with PCOS struggle with insulin resistance. This improvement in insulin function can lead to better hormonal balance and reduced symptoms of PCOS, such as weight gain, acne, and irregular periods.

Additionally, exercise can help reduce androgen levels, which are typically elevated in PCOS and contribute to symptoms like hirsutism (excessive hair growth) and acne. Different forms of exercise, including aerobic activities like walking or cycling, strength training, and yoga, can all be effective. The key is consistency and finding a form of exercise that is enjoyable and sustainable for the individual.

Polycystic Ovary Syndrome (PCOS) can often be managed effectively without medication through various lifestyle changes. Key strategies include diet modifications, regular exercise, and weight management, which collectively help improve insulin sensitivity, reduce androgen levels, and alleviate symptoms such as irregular menstrual cycles and infertility.

Dietary adjustments to incorporate low-glycaemic index foods, balanced protein intake, and healthy fats can stabilise blood sugar and improve hormonal balance. Regular physical activity is crucial for managing weight, enhancing mood, and improving metabolic health. Moreover, managing stress through techniques such as yoga, meditation, or mindfulness can also have positive effects on hormonal balance and overall well-being.

While these non-pharmacological approaches can be highly effective, they require consistent application and may work best when customised. Some individuals may still require medication to manage certain aspects of PCOS, such as fertility issues or severe insulin resistance, so a collaborative approach with healthcare providers is recommended to determine the best approach for you.

Several nutritional supplements have shown potential in managing the symptoms and underlying issues associated with Polycystic Ovary Syndrome (PCOS), and they are often used alongside dietary and lifestyle changes. Inositol, particularly in the forms of myo-inositol and D-chiro-inositol, is well-documented for improving insulin sensitivity and enhancing ovarian function, which can help alleviate issues like irregular menstruation and infertility commonly associated with PCOS.

Omega-3 fatty acids are beneficial for reducing inflammation and improving lipid profiles, which is particularly important as women with PCOS are at increased risk for cardiovascular issues. Magnesium and chromium are useful for their roles in reducing insulin resistance, a key factor in PCOS. Additionally, vitamin D supplementation is often recommended as many with PCOS are deficient, and it plays a crucial role in glucose metabolism and reproductive health. Zinc helps in hormonal regulation and can alleviate symptoms like acne and hair loss.

Your test results and personal situation will dictate if any of the above or other nutritional supplements are going to be beneficial. This is where our PCOS specialists can support you with a personalised action plan, guidance and support.

Our practitioners form a therapeutic partnership that helps to address the root causes of dysfunction using natural methods where possible.

Receive unrivalled access to your practitioner through regular consultations at our London clinic or via video call.

Our practitioners are on hand to help with any questions or concerns through email or instant messaging. You can see us as a practitioner in your pocket, guiding you to make the necessary changes. We provide you with support when you need it and how you need it.

Our team are qualified nutritionists, all with a deep knowledge and training in exercise prescription, sleep & stress management, behaviour change coaching, lab test interpretation and more.

Simply fill out the contact form below so that we can start to understand your unique situation.

Before you commit to working with us, you’ll have the option to book in for a complimentary discovery call with one of our nutritionists so that you can get to know them and so that we can discuss your situation in more detail.

If you decide to proceed, we'll book you for our initial one-month consultation package. You then continue on a monthly basis, or for an agreed timeframe following a conversation with your practitioner at the end of the first month.