PCOS and gut health: Understanding the connection and finding effective management tips

In a nutshell

Your gut microbiome is a large ecosystem that consists of trillions of different microorganisms and affects such crucial health systems as the immune, metabolic, and neurological systems. When the diversity and balance of this microbiome change, it can lead to a wide range of health issues.

Due to hormonal imbalance and associated problems, such as insulin resistance and metabolic issues, there is a direct link between PCOS and gut health. These two issues can impact one another directly, worsening your symptoms and overall health. Yet, there are some working ways to address both issues simultaneously, such as:

• Dietary adjustment
• Probiotic supplementation
• Stress management
• Sleep improvement
• Physical activity

{{button}}

PCOS is a hormonal condition that affects a variety of health systems and brings along different unpleasant symptoms. Among common and well-known issues, there is a less obvious PCOS and gut health connection that not many know about. Yet, it has a two-way link, meaning that one issue can exacerbate another. In this guide, we’ll tell you more about how your gut and PCOS are connected and share effective management tips.

Understanding the Gut Microbiome

In order to explore the real connection between PCOS and gut health, it’s important to grasp the concept and function of the gut microbiome as a whole.

So, what is it? The gut microbiome is a distinct ecosystem inside your intestines. This ecosystem consists of trillions of microorganisms, such as bacteria, fungi, viruses, and parasites, that live in a specific environment inside your gut. The development and daily functioning of this ecosystem affect the work of your digestive system, as well as other pivotal health systems, including:

• Immune
• Metabolic
• Neurological

What Happens When There Is a Disbalance in the Gut Microbiome

When your gut microbiome is unbalanced or unhealthy, this condition is called dysbiosis. It occurs when there is a lack of diversity and balance in the number of microorganisms living in your gut. This imbalance can eventually pave the way for a specific kind of gut inhabitant to take over, which can make you more vulnerable to infections from germs.

Some of the key signs associated with this condition include:

• Acne
• Atopic dermatitis
• Bloating and gas
• Painful urination
• Bleeding gums
• Tooth decay, etc.

Most importantly, since your gut microbiome actively interacts with other health systems, even a small dysbiosis can lead to significant health issues in the long run if it remains untreated.

Gut Health and PCOS: Understanding the Hormonal Impact

There are plenty of things that can lead to dysbiosis and overall poor gut health. These include environmental toxins, stress, poor nutrition, some medications, smoking, etc. So, at first glance, it might be hard to see a direct connection between PCOS and gut health. However, PCOS might be one of the reasons affecting your microbiome.

By hindering your overall hormonal balance, PCOS can also impact the balance of your gut microbiome. Studies suggest that women with this condition often have an altered composition of beneficial bacteria and a reduced diversity of gut microorganisms, which can cause dysbiosis.

Furthermore, it is known that gut health and PCOS can exacerbate each other. PCOS hinders the diversity of bacteria and causes additional issues, such as insulin resistance and metabolic issues, which worsen your overall gut health. At the same time, poor gut health frequently leads to chronic inflammation and worsened insulin resistance and metabolism, which can further aggravate your PCOS symptoms.

Simply put, there is a very direct connection between PCOS and gut health, which is why these two issues should be addressed simultaneously in order to support your overall health.

How to Improve Gut Health PCOS: 5 Working Strategies

Although these two issues go hand in hand and aggravate each other, there are ways to enhance your gut microbiome and thus improve PCOS symptoms. Some of the most effective tactics you should adopt include:

1. Dietary Adjustments

Both PCOS and gut health depend a lot on your nutrition. Research shows that a big part of females with PCOS follow a poor diet, which includes lots of processed foods and sugars. This leads to worsened insulin resistance, weight gain, and notable deficiencies in core nutrients, such as fiber, calcium, omega-3, vitamins, etc. All these issues can further hinder your hormones and menstrual cycle, making it harder to manage PCOS.

The same improper food choices can also have a devastating effect on your gut microbiome. Processed and sugary foods can promote the growth of harmful bacteria and inhibit the diversity of microorganisms.

To prevent this, it’s recommended to follow a PCOS-friendly diet that focuses on whole foods and essential nutrients needed to support your hormones and address related issues, such as insulin resistance. Some good dietary options to try include Keto, Mediterranean diet, and similar.

2. Probiotic Supplementation

Probiotics are beneficial bacteria and yeasts that add to your existing supply of friendly gut microorganisms. Their primary role is to help suppress less friendly microbes and thus, improve your overall gut health and immunity.

At the same time, probiotics might be rather beneficial for women with PCOS. Some studies show that certain types of probiotics can improve hormonal levels in women with this condition. Apart from that, probiotics are linked to reduced inflammation and improved insulin sensitivity.

All the beneficial aspects of probiotics could make them a good solution for supporting your PCOS gut health. You can add them to your diet in the form of the following foods:

• Kefir
• Yogurt
• Sauerkraut
• Kombucha
• Cheese
• Tempeh
• Sourdough
• Miso

Alternatively, you can add probiotic supplementation. However, it’s recommended to consult with a healthcare provider to pick the right probiotic types that will give you the most benefits.

3. Manage Stress Effectively

Although not many know this, there is a direct, two-way communication between the central nervous system and the gastrointestinal tract. This communication is known as the gut-brain axis, and it implies that the function of your brain directly impacts your gut health and vice versa. This basically means that daily stress, which impairs your central nervous system, can also negatively affect the diversity of your microbiota and lead to a variety of gut problems.

Given the link between your essential hormones and the central nervous system, we can confidently state that stress also affects your PCOS symptoms. Mood swings, anxiety, and other mental challenges are typical for women with PCOS due to hormonal imbalances. Excessive daily stress aggravates these conditions, potentially making your symptoms worse.

To address your gut health PCOS holistically, it’s important to consider the role of stress as well. Incorporate activities like meditation, yoga, and stress-management techniques into your life to improve your PCOS symptoms and gut health.

4. Improve Your Sleep Quality

There is no secret that poor sleep and unnatural circadian rhythms can have a huge effect on a variety of systems and processes in our bodies. It also has an effect on your delicate hormonal balance. So, if you are diagnosed with PCOS and already have issues with stabilizing your hormones, not getting enough sleep can make the problem even more severe.

On top of that, the growing body of knowledge suggests that improper sleep can also have a direct impact on your gut health. Namely, it can change your gut microbiome, affect your food choices, and increase stress hormones, which can lead to greater inflammation and, hence, digestive issues.

In order to prevent this, you need to normalize your circadian rhythms and ensure that you go to bed early (ideally, between 10 and 11 pm) and get at least 7-9 hours of sleep every day.

5. Embrace Physical Activity

Regular physical activity is frequently called one of the most crucial elements of healthy living and longevity. It’s because exercise positively affects nearly all systems in your body, and the gut is not an exception. According to research, regular exercise can tone your digestive muscles, improve gut motility, boost circulation, and support metabolic function.

Exercise and daily activity also positively affect your PCOS. The right workout plan can regulate your hormones, improve insulin sensitivity, help manage weight, and support mental well-being.

To gain these benefits, get on the move in your day-to-day life and incorporate regular exercise in your routine.

FAQ

What is gut health?

In broad terms, gut health refers to a proper diversity and balance of the gut microbiome. Your microbiome consists of trillions of microorganisms that live inside your intestines. These organisms can be both beneficial and harmful, and contain such species as bacteria, fungi, viruses, and parasites.

It’s important to note that there is a direct connection between your gut health and many other health systems, including the immune, metabolic, and neurological systems. That is, poor gut health can eventually lead to poor overall health.

How is the gut microbiome affected by PCOS?

Your gut health depends on a variety of factors, including nutrition and lifestyle. Yet, chronic conditions like PCOS also play a significant role in it. According to studies, women with PCOS have a different composition of friendly bacteria and a reduced gut microbiome diversity. This is due to an overall hindered hormonal balance and other issues associated with PCOS, such as poor metabolism and insulin resistance. When not addressed properly, PCOS and poor gut health can aggravate each other.

How to improve gut health PCOS?

Since there is a two-way connection between PCOS and gut health, you need to follow the same list of recommendations to address both your gut microbiome imbalance and PCOS symptoms. The key strategies you should follow include adjusting your diet, adding probiotics, managing stress, improving sleep, and boosting physical activity.

Conclusion

As you now know, PCOS and gut health are directly linked with each other. PCOS, which comes along with hormonal imbalances, insulin resistance, and metabolic issues, can affect the diversity and balance of your gut microbiome. At the same time, changes in your microbiome can lead to chronic inflammation and worsened insulin resistance and metabolism, which can exacerbate your PCOS symptoms.

Luckily, there are easy and effective ways to address both issues at the same time. Use the insights and tips we shared with you in this guide to support your overall health!

{{pink-banner}}