Introduction
For many women, having polycystic ovarian syndrome (PCOS) may be irritating and challenging. The condition can cause other issues, including infertility, diabetes, excessive male-pattern hair growth, and trouble reducing weight, and there is no recognized treatment or cause. Especially if testosterone or androgen levels are high, experts advise against consuming dairy if they have PCOS. This is because skimmed milk might increase insulin and testosterone levels, further causing imbalances. While milk is an integral element of most people's diets, is it safe for women with PCOS to consume milk? Learn more by reading.
PCOS: What Is It?
One of the most prevalent hormonal disorders in women of reproductive age is polycystic ovarian syndrome (PCOS). A hormonal imbalance results from the increased production of male hormones by PCOS sufferers. They miss or postpone their menstrual periods due to this hormonal imbalance, making it difficult for women to become pregnant. PCOS is common in women with hair growth on their faces and bodies or can cause severe hair loss. In addition, PCOS may also exacerbate chronic lifestyle conditions like diabetes and heart disease if it is not treated on time. The development of tiny cysts on the ovaries of PCOS patients characterizes polycystic ovarian syndrome (PCOS). Although cysts often do not cause harm, they cause an imbalance in hormones.
What Occurs During PCOS?
-
The human body contains several different hormones, each with a specific purpose. Simply put, hormones are chemical messengers that start many distinct bodily activities, including developing and synthesizing energy.
-
The hormones go out of balance in PCOS cases. When one hormone changes, another hormone follows suit.
-
For instance, the sex hormones become unbalanced in PCOS.
-
In contrast to the modest quantity of androgens that the ovaries ordinarily generate, in PCOS, the ovaries release a little bit more androgen than the body requires.
-
Women who experience this cease ovulating, develop acne, and more face and body hair.
-
The body may start having trouble adequately utilizing insulin due to hormonal imbalance. Insulin resistance is the name given to this disorder.
-
Blood sugar levels soar when the body does not sufficiently use insulin. This raises the chance of developing diabetes over time.
-
Not all PCOS patients have insulin resistance and an increased risk of developing diabetes.
What Part Does Dairy Play in PCOS Nutrition Management?
-
There is a relationship between dairy, androgens, insulin, and acne.
-
Consuming dairy products can elevate insulin levels, promoting cellular development and acne.
-
Dairy products are carbohydrates that cause insulin levels to rise by stimulating the insulin growth factor 1 (IGF-1).
-
Compared to other carbohydrate foods, whole and skim milk (but not cheese products) have a 3 to 6-fold more significant glycemic load.
-
Increased androgen production from high insulin levels results in increased sebum production.
-
Growth-stimulating hormones found in milk, such as IGF-1 and dihydrotestosterone DHT, enhance androgens and cause a rise in sebum production and acne.
-
Notably, full-fat milk had a less significant influence on acne development than fat-free and low-fat milk. Also, the cheese did not.
-
Consuming dairy products, especially those that are full-fat, has been demonstrated to improve fertility.
-
Increased use of low-fat dairy products may raise women's risk of ovulation-related infertility, but increasing the intake of high-fat dairy products may reduce that risk.
A Dairy-Free Diet With PCOS?
Following a dairy-free, gluten-free, or soy-free PCOS diet has benefits for those who have inflammation brought on by lactose, gluten, or soy. However, no scientific studies present that exclude certain foods or whole food groups from a PCOS diet to reduce symptoms. The key components of controlling PCOS are diet and exercise. The appropriate food groups to eat—or avoid—will help reduce PCOS symptoms. According to the notion, PCOS is linked to low-grade inflammation. Therefore, concentrate on treating the inflammatory problems directly to help reduce PCOS symptoms.
The experts advise consuming foods high in antioxidants to reduce mild inflammation. Antioxidant foods cannot "cure" PCOS, even though it is good for general health. However, a diet rich in anti-inflammatory foods can help one manage PCOS and prevent immune system issues. Instead, gluten-free diets can help patients with Celiac disease, whereas dairy-free diets can directly address lactose-related allergies and sensitivities. One can eat a variety of anti-inflammatory foods, such as:
Vegetables: Sweet potatoes, cauliflower, broccoli, kale, mushrooms.
Fruits: Grapes, oranges, blackberries, raspberries, strawberries, blueberries, cherries, and avocado.
Grains: Whole wheat pasta, brown rice, quinoa, oats, whole wheat bread, and brown rice.
What Kind and Amount of Dairy Is Acceptable?
-
Whole milk and dairy products are high in fat had greater estrogen concentrations and lower androgen levels when compared to low-fat dairy products.
-
While natural and skim milk (but not cheese products) has a three- to six-fold more excellent GL response, estrogen can lower IGF-I levels.
-
According to certain studies, cheese is less insulinemic than other dairy products.
-
There are no set rules on how much dairy to consume or whether people with acne or PCOS should avoid dairy.
-
According to one study, drinking three or more servings of milk increased the likelihood of developing acne.
-
It is advised for women with PCOS (acne or not) to limit their dairy intake to 2 or fewer servings per day and to choose the full-fat varieties due to the direct impact on androgens and insulin.
Non-dairy Calcium Sources: What Are They?
Women in America require 1,000 mg of calcium every day. Other than dairy products, there are other methods to receive calcium. Almond, hemp, rice, and coconut milk are all simple substitutes for cow's milk, albeit they often have less protein. Quinoa, seeds (chia, sesame, and flax), fish (5 ounces of salmon provide more calcium than a glass of milk), and seeds are all great calcium sources. Some examples of plants that are rich sources of calcium are kale, broccoli, and bok choy.
Conclusion
The function of dairy in PCOS-affected women requires a great deal more investigation. If someone genuinely wants to determine if dairy affects them, they may start by cutting out all dairy products. Then, after two weeks, they may gradually reintroduce dairy in small amounts to see if it has any impact. If one reduces the dairy intake, ensure adequate calcium and vitamin D from other sources. Each solution fits only some cases of PCOS. Discover what works for an individual's body by approaching any nutrition treatments with curiosity rather than judgment.
