Régime pour le SOPK : Que manger pour gérer les symptômes

What is PCOS?

PCOS is a hormonal disorder that affects 1 in 10 women worldwide. If you have PCOS, you may have irregular or absent periods. This is because your ovaries do not release eggs as regularly as they should.

Dr Megan Lyons, Docteur en Nutrition Clinique doublement certifiée, The Lyon's Share Wellness, Dallas, États-Unis, explique que l'une des caractéristiques symptoms of PCOS est la présence de multiples kystes ovariens, ce qui donne son nom à la condition.

Cependant, ce ne sont pas réellement des kystes. Ce sont des sacs indolores remplis de liquide (follicules) entourant vos ovaires qui les font grossir. Les niveaux hormonaux anormaux dans le SOPK peuvent empêcher certains de ces follicules de croître et de mûrir pour libérer des ovules. Cela contribue à irregular menstrual cycles et certains cycles où les ovules ne sont pas du tout libérés (anovulation).

Lyons says: "People with PCOS also have high levels of androgens. These are traditionally thought of as male hormones, but are present in both men and women at different levels. In women with PCOS, these androgens are higher than normal."

Alyssa Pacheco, Registered Dietitian, The PCOS Nutritionist Alyssa, Greater Boston, USA says that PCOS can present differently and cause a variety of symptoms.

Tout le monde n'ayant pas des ovaires polykystiques n'aura pas le SOPK et tout le monde ayant le SOPK n'a pas des ovaires polykystiques.

For diagnosis, you need any two of the following:

• Polycystic ovaries - usually seen on an ultrasound scan. An ovary might have more than 20 cysts.

• Signes de niveaux élevés d'androgènes - par exemple des niveaux élevés de testostérone à partir de tests sanguins ou des symptômes de testostérone élevée tels que l'hirsutisme or acne.

• No or infrequent periods.

Pacheco says that PCOS is linked to an increased chance of developing type 2 diabetes, heart disease, foie gras, and endometrial cancer.

How can diet help with PCOS?

PCOS diet: what to eat to manage symptoms

Graphique : Ben Hudson

Jusqu'à 70 % des femmes atteintes du SOPK ont la résistance à l'insuline. Insulin is a hormone your body makes to stabilise your blood sugar levels.

Lyons says that though PCOS is often categorised as a hormonal disorder, it is increasingly considered a metabolic condition because much can be done to manage it through food and lifestyle changes. One of the most effective strategies for managing PCOS is blood sugar stabilisation.

Pacheco explique que le SOPK est également lié à long-term inflammation.

"Insulin resistance and inflammation can each increase androgens - such as testosterone levels - which cause a lot of the typical PCOS symptoms," she says. "By including certain foods, in specific patterns, that maintain stable blood sugar levels and lower inflammation, you can see a decrease in PCOS symptoms."

Foods to eat with PCOS

To help stabilise blood sugar levels, it's important to focus on the types of foods that support blood sugar regulation and lower inflammation.

Lyons says that when your body is not constantly fighting inflammation, it has more resources available to regulate hormones effectively.

Both Lyons and Pacheco recommend the following foods to help ease PCOS symptoms.

Pacheco recommends pairing high-fibre carbohydrates with protein and healthy fats at meals for an optimal combination to keep blood sugar levels more stable.

Foods to avoid with PCOS

When modifying your diet to help manage PCOS symptoms, it's important to minimise foods that cause blood sugar spikes.

Lyons says these include refined carbohydrates and sugary foods such as bread, pasta, pastries, muffins, bagels and sugary drinks. She also recommends cutting back on trans fats, low-quality fats, inflammatory oils - such as processed and refined seed oils - and alcohol.

Pacheco agrees that these types of foods can worsen inflammation or insulin resistance if they're consumed frequently, or in high amounts.

What else can help with symptoms of PCOS?

According to Pacheco, while diet can certainly help PCOS symptoms, it's not the only thing you can focus on.

"Exercise, getting enough sleep, and stress management are all big factors when it comes to hormone health," she says.

Make time for exercise

Physical activity plays a crucial role in managing PCOS. A balanced exercise routine - incorporating strength training and moderate cardio - can significantly improve PCOS symptoms.

Lyons advises that while people with PCOS shouldn't overexert themselves with intense activities such as running marathons, a moderate amount of low-intensity cardio can also be beneficial.

She adds: "Strength training also helps with blood sugar regulation, reduces insulin resistance, and decreases inflammation."

Sleep well, stress less

In addition to exercise, sleep is another key element of PCOS symptom control.

"Lack of sleep can make insulin resistance worse. Likewise, long-term stress should be managed, as it can lead to cortisol dysregulation," says Lyons. "Cortisol is a hormone that affects both blood sugar and insulin levels - as well as androgens. So when cortisol levels are out of balance, it can make PCOS symptoms worse."

Suppléments

Current UK guidance from the British Dietetic Association (BDA) advises that no supplements are necessary - or have a good evidence base - for their use in managing PCOS.

Effectively managing PCOS symptoms involves an integrated approach involving healthy dietary choices, regular exercise, quality sleep and stress management.

Lyon concludes: "By stabilising blood sugar and reducing insulin resistance, you can address the root causes of many PCOS symptoms. This can lead to improved hormone balance and overall wellbeing."