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Nutrition Tips for Polycystic Ovary Syndrome

*See a physician if you believe you are having symptoms related to Polycystic Ovary Syndrome. Please note  these recommendations are a guide only and does not constitute tailored medical or nutritional advice

 What is PCOS?

PCOS (Polycystic Ovary Syndrome) is a health condition that involves an imbalance of hormones which can affect ones’ metabolism and overall health. PCOS affects one in ten women and can often lead to infertility.1

Symptoms related to PCOS1

  • Irregular or no menstrual periods

  • Hirsutism

  • Acne

  • Difficulty falling pregnant

  • Development of cysts on the ovaries

Research in relation to PCOS is still quite scarce. Whilst some researchers believe genetics and high levels of androgens and insulin can play a significant role in the development of PCOS, the exact cause is still inconclusive.1 Similarly, there is a link between PCOS and other serious health conditions including diabetes, mental health disorders, sleep apnea, high blood pressure. However, researchers are yet to determine if PCOS can cause these conditions, or if the health conditions induce PCOS.1 It’s the case of the ol’ philosophical question- what came first, the chicken or the egg? 
Like most health conditions, regular movement and a healthy diet does wonders for your symptoms when it comes to PCOS.2

How to help manage PCOS

  • Refrain from skipping meals and make sure you’re having breakfast. If you find you’re not very hungry in the mornings just have something small like a piece of vegemite toast

  • A variety of foods from all five food groups- fruits, vegetables, wholegrains, lean protein, and dairy

  • Incorporate healthy fats like avocados, nuts, and oily fish. A bagel with light cream cheese, salmon, chives and capers is a good (and delicious) snack

  • Source of protein at all meal and snack times. This means trying nut butter with your apple, adding lentils to your Bolognese sauce or a dollop of yogurt on your curry

  • We’re going to sound like a broken record here but… drink plenty of water! It’s important to stay hydrated throughout the day

  • Try moving for thirty minutes most days of the week. This can include a bit of yoga, social basketball or even just a walk in the morning

  • Aim to do strength-training exercises at least two times a week. Get that iron pumping


PCOS can be detrimental to a women's health and is the reason why it needs to be treated by a medical professional as soon as possible. If you think you may have it, please seek help.
Let's spend this year's Women's Health Week looking out for not only one another, but ourselves too.


Kobe Ferteis



  1. gov. 2021. Polycystic ovary syndrome. [online] Available at: <https://www.womenshealth.gov/a-z-topics/polycystic-ovary-syndrome> [Accessed 3 August 2022].

  2. Ellis, E., 2021. Polycystic Ovarian Syndrome. [online] Eatright.org. Available at: <https://www.eatright.org/health/pregnancy/fertility-and-reproduction/polycystic-ovarian-syndrome> [Accessed 3 August 2022].