How to Reduce PCOS Cravings: Top Tips

Polycystic ovary syndrome (PCOS) often brings frustrating, unwanted cravings that can derail your health goals. These cravings, typically for sugary or high-carb foods, stem from hormonal imbalances and insulin resistance. Fortunately, there are effective strategies to manage these urges. In this blog, we’ll explore practical tips to reduce PCOS-related cravings and support your overall wellbeing.

What are PCOS cravings and what causes them?

PCOS cravings are intense urges for specific foods, often high in sugar or carbohydrates, that many women with PCOS experience. These cravings stem from insulin resistance, a prediabetic condition that almost all women with PCOS have.

Insulin resistance means your cells don’t respond well to insulin signals. This can lead to higher insulin levels in your blood, triggering intense cravings for sugary or carb-heavy foods.

But it’s not just insulin at play. The hormonal imbalances characteristic of PCOS can cause blood sugar fluctuations, further fueling these cravings. Stress and emotional factors, which often accompany the challenges of living with PCOS, can also intensify the urge to reach for comfort foods.

These cravings can be a significant hurdle in managing PCOS, alongside other PCOS symptoms. Recent studies have shed light on the extent of this issue, revealing that 33% of women with PCOS exhibit abnormal eating patterns, with 6% showing signs suggestive of clinical Binge Eating Disorder (BED). 

If you find yourself struggling with PCOS cravings, understanding the root cause is essential for developing effective management strategies and maintaining your overall health.

How can you reduce PCOS cravings?

Managing your PCOS cravings effectively as you can requires a multi-faceted approach. By implementing the strategies below, you can help balance your hormones, stabilise blood sugar levels, and reduce the intensity and frequency of cravings:

Maintain a balanced diet

Maintaining a balanced diet should be a priority for patients trying to manage their PCOS cravings. Focus on incorporating foods that help stabilise blood sugar levels and promote hormonal balance. A well-structured fertility diet plan can make a significant difference in reducing cravings and improving overall PCOS symptoms.

Opt for low glycemic index (LGI) foods, which have been shown to positively affect insulin resistance, a key factor in PCOS-related cravings. Foods such as fibre-rich vegetables, lean proteins, and healthy fats, help keep your blood sugar levels steady, reducing the likelihood of sudden cravings.

Recent research has shown that LGI diets can improve various PCOS-related markers, including insulin resistance, cholesterol levels and testosterone levels. By consistently following a balanced, nutrient-dense diet, you’re not just addressing cravings – you’re supporting your overall hormonal health and potentially reducing the severity of PCOS symptoms.

Remember, small, consistent changes in your diet can lead to significant improvements over time. Be patient with yourself and focus on sustainable, long-term dietary habits rather than quick fixes.

Incorporate more protein into your diet

Incorporating more protein into your diet can be a game-changer for managing PCOS cravings. Protein plays a crucial role in keeping you feeling full and satisfied, which can help curb those persistent urges for sugary or carb-heavy foods.

When you consume protein-rich foods, they take longer to digest, leading to a more gradual rise in blood sugar levels. This steady increase helps prevent the sudden spikes and crashes that often trigger cravings. Additionally, protein boosts your metabolism through a process called thermogenesis, potentially aiding in weight management – a common concern for many PCOS patients.

Recent studies have shown that a higher protein intake can improve glucose and insulin responses, which is particularly beneficial for those with PCOS who often struggle with insulin resistance. Adequate protein consumption also helps protect lean body tissue, supporting overall metabolic health.

Incorporating lean meats, fish, eggs, legumes, or plant-based protein sources into each meal are simple dietary adjustments that can make a big difference in managing your PCOS symptoms and reducing cravings.

Try a PCOS supplement such as Inofolic Alpha 

Incorporating a PCOS-specific supplement like Inofolic Alpha or Inofolic Alpha Plus into your routine can be an effective strategy for managing cravings and other PCOS symptoms. These are scientifically-backed supplements formulated to help manage hormonal imbalances.

Inofolic Alpha contains myo-inositol and alpha-lactalbumin, which work together to support hormonal balance and improve insulin sensitivity. By helping to regulate insulin levels, these supplements may reduce the intensity and frequency of cravings, particularly for sugary or high-carb foods. Additionally, the mood-regulating effects may help address emotional eating triggers common in PCOS.

Identify your trigger foods

If you have been diagnosed with PCOS, you may know exactly what your trigger foods are. These are foods that consistently spark intense urges or lead to overeating, often derailing your healthy eating plans.

Research has shown that certain foods can have a more pronounced effect on cravings and eating behaviours in women with PCOS. In fact, it was found that women with PCOS reported stronger cravings for high-fat and high-sugar foods compared to women without PCOS. These cravings were associated with higher body mass index (BMI) and insulin resistance.

To identify your trigger foods, keep a food diary for a few weeks. Note what you eat, when you eat, and how you feel afterwards. Look for patterns – which foods consistently lead to cravings or overeating? Once identified, you can work on strategies to avoid or limit these foods, replacing them with healthier alternatives that satisfy your taste buds without triggering intense cravings.

Don’t skip meals

Skipping meals might seem like a quick way to cut calories, but for those with PCOS, it can actually exacerbate cravings and disrupt hormonal balance. When you skip meals, your blood sugar levels can drop dramatically, triggering intense cravings for high-carb or sugary foods. This can lead to overeating or binge eating episodes, which can be particularly problematic for PCOS patients who are already more susceptible to disordered eating patterns.

Instead, regular meals help stabilise blood sugar levels, keeping insulin production steady throughout the day. This is especially important for PCOS patients who often struggle with insulin resistance. By eating balanced meals at consistent times, you’re providing your body with a steady supply of nutrients and energy, reducing the likelihood of sudden, intense cravings.

That said, aim for three main meals and two to three small, nutritious snacks spread throughout the day. This approach can help keep your metabolism active, your energy levels stable, and your cravings under control.

Avoid processed and sugary foods

Unhealthy foods, like highly processed and sugary meals, can cause rapid spikes in blood sugar levels, leading to a surge in insulin production. For women with PCOS who often struggle with insulin resistance, these spikes can be particularly problematic. More specifically, when blood sugar levels spike and then crash, it can trigger intense cravings, creating a difficult cycle to break.

By avoiding processed and sugary foods, you can help stabilise your blood sugar levels, reducing the frequency and intensity of cravings. Instead, opt for whole, nutrient-dense foods that provide sustained energy and support hormonal balance.

A study published in 2021 highlighted the benefits of a low-glycemic index diet for women with PCOS. Participants following this diet that included whole grains, legumes and vegetables, experienced fewer blood sugar fluctuations, improved insulin sensitivity, and reduced cravings compared to those consuming high-glycemic index foods.

Manage your stress levels 

The relationship between PCOS and stress is complex, often creating a challenging cycle that can be difficult to break. Research has found that women with PCOS frequently experience higher levels of anxiety and depression, often stemming from self-esteem issues related to symptoms like weight gain, acne, and excess hair growth. These mood disorders can trigger food cravings and lead to binge eating episodes, exacerbating PCOS symptoms.

In fact, a further study has explained this vicious cycle: PCOS symptoms can cause stress and anxiety, which in turn can lead to emotional eating and weight gain, potentially worsening PCOS symptoms.

Women struggling with PCOS should aim to break this cycle by incorporating stress-reducing activities into their daily routine, such as meditation, yoga, deep breathing exercises, or engaging in hobbies that they enjoy. Remember, taking care of your mental health is just as important as managing your physical symptoms in the journey to control PCOS cravings!

Exercise regularly 

Regular exercise is a powerful tool for managing PCOS cravings and improving overall symptoms. This is because physical activity helps regulate insulin levels, boost mood, and reduce stress – all factors that can contribute to cravings.

Trying out some exercises for PCOS symptoms can help balance hormones and improve insulin sensitivity. This, in turn, can lead to more stable blood sugar levels and fewer cravings. Aim for a mix of cardio and strength training exercises, as both have unique benefits for PCOS management.

Even moderate exercise, like a brisk 30-minute walk daily, can make a significant difference. The endorphins released during exercise can also help combat emotional eating triggers, providing a natural mood boost and stress relief. Remember, consistency is key, so find activities you enjoy to make regular exercise a sustainable part of your lifestyle.

Stay hydrated throughout the day 

Staying well-hydrated is a simple yet effective strategy for managing PCOS cravings. Often, our bodies can confuse thirst with hunger, leading to unnecessary snacking or overeating. By maintaining proper hydration, your body can help distinguish between true hunger and dehydration-induced cravings.

Water also plays a fundamental role in regulating blood sugar levels and supporting metabolic processes. For PCOS patients, who often struggle with insulin resistance, this is particularly important. Aim to drink at least 8-10 glasses of water daily. You can even infuse your water with slices of lemon, cucumber, or mint for added flavour without extra calories. 

Get enough sleep each night

Getting enough sleep is another way you can keep those cravings at bay. This is because sleep plays a vital role in regulating hormones that control appetite and metabolism.

In fact, research has shown a clear link between poor sleep and increased food cravings. When you’re sleep-deprived, your body produces more ghrelin (the “hunger hormone”) and less leptin (the “fullness hormone”), leading to increased appetite and cravings, particularly for high-calorie foods.

For people with PCOS, sleep issues can be particularly problematic. As the NHS notes, PCOS often causes fatigue and sleep disruption. This sleep deprivation can lead to increased stress hormone levels, resulting in higher blood glucose, insulin levels, blood pressure, and inflammation – all of which can exacerbate PCOS symptoms and cravings.

Establish a consistent sleep schedule, aiming for around 7-9 hours of sleep each night, create a relaxing bedtime routine, and make sure your sleeping environment is cool, dark, and quiet. 

Managing PCOS cravings can be challenging, but it’s an essential part of your overall PCOS and fertility management. By implementing these strategies – from maintaining a balanced diet to trying supplements like Inofolic Alpha – you can gain better control over your cravings. Remember, small, consistent changes can lead to significant improvements in your PCOS symptoms and overall physical and mental health.

References

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