Inflammation is a crucial biological response that plays a significant role in our overall health; yet, its connection to specific conditions like Polycystic Ovary Syndrome (PCOS) is often overlooked.

In this blog post, I will explore the nature of inflammation, its link to PCOS, how to effectively test for inflammation and practical dietary steps to reduce its impact.

By gaining a deeper understanding of PCOS and inflammation, we can empower ourselves to take control of our health and manage the symptoms associated with PCOS more effectively.

So let’s dive in!

What is PCOS?

PCOS, or Polycystic Ovary Syndrome, is a common endocrine disorder that affects women of reproductive age. The exact cause of PCOS remains a mystery, but it is believed to stem from a combination of genetic and environmental influences.

Recent studies highlight two main factors: hyperandrogenism and insulin resistance, which can affect various systems in the body, not just the ovaries.

Here are the key features:

Hyperandrogenism: This occurs when there are elevated levels of androgens (male hormones) in the body, which can lead to symptoms like excessive hair growth, thinning hair, and acne.
Irregular Periods: Many women with PCOS experience irregular or infrequent periods.
Polycystic Ovarian Morphology (PCOM): This refers to the appearance of the ovaries, which may show multiple tiny cysts and underdeveloped eggs during ultrasound exams.

Common Symptoms of PCOS

Polycystic Ovary Syndrome (PCOS) presents a range of symptoms that can vary from one individual to another:

Menstrual irregularities or an absence of periods
Decreased ovulation (Oligo-anovulation)
Excessive hair growth (Hirsutism)
Hair thinning (Alopecia)
Acne
Skin tags
Weight gain

For a more in-depth reading on PCOS, check out Understanding PCOS: Causes, Symptoms & Treatment, where I dive deeper into this subject.

What is Inflammation?

Inflammation is a complex process, but in simple terms, it is the body's natural response to injury or infection.

When something harmful, like a cut or infection, occurs, your body releases special chemicals and immune cells that work together to fight off the problem and help heal the affected area.

Inflammation can be classified into two types:

Acute Inflammation: This is a short-term response to injury, characterised by redness, swelling, and heat.
Chronic Inflammation: This refers to a longer-lasting inflammatory response that can result from persistent infections, autoimmune diseases, or long-term exposure to irritants. Chronic inflammation can lead to various health issues, including heart disease and diabetes.

Tests for Inflammation

Testing for inflammation typically involves blood tests to measure specific proteins in your body that increase during an inflammatory response. Two commonly used tests are:

Erythrocyte Sedimentation Rate (ESR) Test: This test measures the rate at which red blood cells settle at the bottom of a tube, serving as an indirect measure of the degree of inflammation present in the body.
C-reactive Protein (CRP) Test: This test measures the level of C-reactive protein (CRP), a protein produced by the liver in response to inflammation.

While these tests indicate the presence of inflammation, they do not specify its underlying cause. Your doctor might often order these tests together to gain a clearer picture of your inflammatory status.

The Link Between Inflammation and PCOS

When it comes to PCOS, the type of inflammation we’re most concerned about is chronic low-grade inflammation. This ongoing inflammation plays a significant role in both the development and exacerbation of PCOS symptoms.

How Inflammation Affects PCOS Symptoms

Chronic inflammation can lead to insulin resistance, affecting up to 75% of women with PCOS.

Insulin resistance disrupts your body’s metabolism and triggers the overproduction of androgens (male hormones), resulting in frustrating symptoms such as acne, excessive hair growth, and irregular periods.

If you want to learn more about insulin resistance, check out this post.

But that’s not all. Chronic inflammation can also disrupt ovarian function, making ovulation more difficult.

Without regular ovulation, you may find it harder to conceive, and it can contribute to the formation of ovarian cysts.

Inflammation’s Role in Mental Health

Chronic inflammation doesn’t just impact your physical health; it can also take a toll on your mental health.

Research suggests that women with PCOS who experience ongoing inflammation are at a higher risk for anxiety and depression. This could be due to the release of inflammatory cytokines that affect brain function.

The Bigger Picture: Inflammation’s Role in Overall Health

Chronic inflammation can build up over time, persisting for months or even years without obvious symptoms. This inflammation not only damages your tissues but also contributes to many other health conditions, such as type 2 diabetes, heart disease, and even certain cancers.

Therefore, managing inflammation isn’t just about reducing PCOS symptoms; it’s about protecting your long-term health.

How Diet Plays a Role in Inflammation

Here’s the good news: what you eat can have a powerful effect on inflammation.

Your dietary pattern can either fuel inflammation or help fight it.

That’s where the Dietary Inflammatory Index (DII) comes in.

The Dietary Inflammatory Index (DII) is a scientifically developed tool that helps us understand how specific foods, nutrients, and dietary components affect inflammation in the body.

Essentially, the DII provides a score that indicates whether the foods we eat are more likely to increase or decrease inflammation in our body.

Some foods and nutrients are classified as pro-inflammatory (meaning they increase inflammation), while others are anti-inflammatory (helping to reduce inflammation).

Since chronic inflammation is a key feature of Polycystic Ovary Syndrome (PCOS), understanding this can be a powerful way for women with PCOS to reduce inflammation.

The Cumulative Effect of Diet: How DII Scores are Calculated

Now, you might be thinking, “Amy, this sounds overwhelming, what are all these individual scores, and how can I keep track?”

Don’t worry!

The beauty of the Dietary Inflammatory Index (DII) is to consider the cumulative effect of all the foods you eat, not just the impact of one specific ingredient.

This means your overall DII score reflects the combined impact of your entire diet on your body’s inflammation levels.

For example, let’s say you’re having a bowl of pasta. On its own, traditional white pasta is high in refined carbohydrates, which have pro-inflammatory potential.

However, if you top it with a tomato-based sauce rich in garlic, basil, and olive oil, all of which have anti-inflammatory properties you start to balance things out.

Add in some lean protein like grilled shrimp, plus a side of leafy greens like spinach or kale, and suddenly, your pasta dish has a more anti-inflammatory profile.

Another example: let’s say you’re having a piece of salmon. Salmon is naturally rich in omega-3 fatty acids, known for their strong anti-inflammatory properties.

On its own, this makes it a great choice. But if you pair that salmon with pro-inflammatory sides like processed white bread or a sugary sauce, it can tilt the meal toward a more inflammatory profile.

However, if you instead cook the salmon with olive oil, lemon, and anti-inflammatory herbs like rosemary or turmeric, and serve it alongside roasted vegetables like sweet potatoes and Brussels sprouts, you’re amplifying its anti-inflammatory power.

This shows why it's important to look at your whole diet rather than stressing over individual foods.

Even if some ingredients lean pro-inflammatory, they can be balanced out by including more anti-inflammatory foods.

The goal is to create a well-rounded, balanced diet that helps reduce low-grade inflammation, which can be especially helpful for managing PCOS symptoms.

Instead of obsessing over each nutrient’s inflammatory score, Start incorporating various anti-inflammatory ingredients into your meals, you can still enjoy a wide range of foods while keeping inflammation in check.

This flexible approach allows sustainable long-term dietary changes that can truly make a difference for women with PCOS.

Managing Inflammation in PCOS

Multiple factors contribute to chronic inflammation, including age, diet, smoking, stress, lack of sleep, and hormonal imbalances.

However, one significant contributor is excess weight.

When we consume more energy than we burn, fat cells grow in size and number, potentially leading to an inflammatory response.

These fat cells can release pro-inflammatory chemicals and affect hormone levels, all of which can worsen PCOS symptoms.

Thus, managing your weight offers significant anti-inflammatory benefits, even beyond your specific food choices.

Here are some practical dietary strategies, guided by the principles of the Dietary Inflammatory Index (DII), to help manage inflammation:

Taste the Rainbow: Include a variety of colourful, nutrient-rich foods in your diet. Berries like blueberries, blackberries, and raspberries are high in flavonoids and antioxidants, which have potent anti-inflammatory effects.
Prioritise Nutrient-Dense Foods: Dark leafy greens such as kale, parsley, and red cabbage are packed with flavonoids, vitamins, and minerals that support overall health and lower inflammation.
Add Herbs and Spices: Turmeric, ginger, cayenne pepper, and green tea are powerful anti-inflammatory additions to your meals. Not only do they enhance flavour, but they also actively help reduce inflammation.
Limit Fried Foods: Fried foods are typically high in saturated fats, which promote inflammation. Moderation is key; consuming fried foods occasionally (e.g., once a week) within the context of an otherwise balanced diet is unlikely to have a major impact on inflammation.
Increase Omega-3 Fatty Acids: Include foods like fatty fish, olive oil, flaxseeds, chia seeds, and walnuts. Omega-3 fatty acids play a crucial role in reducing inflammation and promoting heart health.
Maintain Caloric Awareness: Overeating can contribute to oxidative stress, which worsens inflammation. Even modest calorie reduction has been shown to significantly lower inflammatory markers, such as C-reactive protein (CRP).
Ensure Adequate Protein Intake: Protein is vital for immune function and tissue repair. When your body is dealing with inflammation, it requires more protein to produce cytokines and repair damaged tissues. Adequate protein intake helps support your immune system and manage inflammation.

By focusing on these dietary strategies, you can effectively manage inflammation associated with PCOS while also promoting overall health. The cumulative effect of your food choices can lead to a well-balanced, anti-inflammatory diet tailored to your individual needs.

Lifestyle Changes to Reduce Inflammation

In addition to dietary changes, there are lifestyle habits that can help reduce inflammation and improve your PCOS management:

Regular Exercise: Engaging in moderate physical activities like walking, swimming, or cycling can help reduce inflammation and improve insulin sensitivity. Aim for at least 150 minutes of aerobic exercise per week, which also supports healthy weight maintenance.
Stress Management: Chronic stress can elevate cortisol levels, a hormone that, when consistently high, can worsen inflammation. Incorporate stress-reducing activities such as yoga, meditation, or deep breathing into your daily routine to lower cortisol and inflammation levels.
Sufficient Sleep: Poor sleep quality can increase inflammation and negatively affect your hormones. Strive for 7-9 hours of sleep each night. Creating a relaxing bedtime routine and ensuring a sleep-friendly environment can greatly improve sleep quality and reduce inflammation.

By embracing anti-inflammatory principles, you can create a balanced diet that not only nourishes your body but also helps manage your PCOS symptoms.

Incorporating nutrient-dense foods, and prioritising omega-3s into your diet can make a significant difference in inflammation.

Remember, it’s not about being perfect, it’s about making consistent, mindful choices that support your health journey.

And lastly, you are not alone on this journey, many women are navigating the complexities of PCOS and inflammation.

Stay informed, seek support, and implement these dietary strategies to take control of your health and create a brighter, healthier future.

Ready to take control of your PCOS journey?

Join my 1:1 12-week PCOS program for personalised support tailored just for you! Click here to learn more about how this program can help you thrive with PCOS!

Understanding Inflammation and its Role in PCOS

What is PCOS?

Common Symptoms of PCOS