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If you’ve been diagnosed with PMOS (polyendocrine metabolic syndrome), you might be feeling overwhelmed by all the different advice out there. One reason it can be so confusing is that there are different types of PMOS, and the condition looks a little different for everyone (if you’re not sure which type you have, check out our earlier post on the types of PMOS).

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The good news is that no matter your type, there are effective ways to manage it. In this post, we’ll walk through treatment options, including diet using the nutrition guidelines, common medication, and how to support your body through movement.

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What Are the Nutrition Guidelines for PMOS?

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1.  Anti Inflammatory Diet

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PMOS is often linked with low-grade inflammation, which can make symptoms worse. Research shows that an anti-inflammatory diet, combined with regular movement, can improve blood sugar, hormone levels, and even menstrual cycles in women with PMOS. One study found that after just 12 weeks of following an anti-inflammatory diet, participants had better metabolic health and a higher rate of regular periods and spontaneous pregnancy.¹

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Adding more of these anti-inflammatory foods can help:²

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• Fatty fish (Salmon or mackerel)
• Berries
• Fibrous vegetables (Spinach, kale, Brussel sprouts, cabbage, broccoli, cauliflowers)
• Nuts and seeds, especially chia seeds
• Extra virgin olive oil, avocado oil

We've talked about anti-inflammatory diets before if you're interested in learning more.

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‍2.  Low Glycemic Index Diet

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Insulin resistance is extremely common in women with PMOS and it plays a big role in weight gain, cravings, and energy crashes. Eating in a way that keeps your blood sugar steady can make a big difference.

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Focus on low glycemic index foods that release sugar slowly into your bloodstream. Try including:³

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• Whole grains (like quinoa and brown rice)
• Legumes (like lentils and beans)
• Non-starchy veggies (like spinach, broccoli, zucchini)

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Keeping blood sugar balanced can help with cravings, energy, and hormone regulation.

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3.  High Protein Diet

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Protein is a key player in managing PMOS symptoms, particularly in the case of insulin resistance. A higher protein diet helps keep blood sugar more stable, curbs cravings, and supports steady energy throughout the day.

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One study found that women with PMOS who followed a higher-protein, lower-carb diet lost more weight and body fat, had a greater drop in waist size, and saw better blood sugar improvements compared to those eating a standard-protein diet.⁴

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Good protein sources to build meals around include:

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• Chicken, turkey, or fish
• Eggs
• Tofu, tempeh, or edamame beans
• Greek yogurt or cottage cheese
• Beans and lentils

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Try pairing protein with fibre like veggies or whole grains, to help keep meals satisfying and blood sugar steady.

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What Supplements Help PMOS?

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Supplements can be helpful in managing PMOS, but they’re not one-size-fits-all. What works best really depends on your unique symptoms, hormone levels, and bloodwork. We suggest working with your dietitian or healthcare provider to work out your individualized treatment plan.

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Here are a few supplements that show promise:

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1.  Inositol (we recommend a 40:1 myo to chiro ratio): Often used to improve insulin sensitivity, support ovulation, and help regulate cycles. It’s especially helpful for those dealing with insulin resistance or irregular periods. Start with a low dose to avoid stomach upset like diarrhea and consult a registered dietitian to adjust as needed.

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2.  Vitamin D3 + K2:  Many women with PMOS are low in vitamin D, and this nutrient plays a complex role in overall health, glucose metabolism and immunity.

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3.  High EPA/DHA Omega-3: Omega-3s can help by lowering triglycerides, providing essential dietary fatty acids and improving inflammation.

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4.  CoQ10: A powerful antioxidant that may reduce inflammation, support egg quality, and improve metabolic health.

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Remember, supplements can support your health journey, but they work best when supported by dietary and lifestyle changes.

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Can Physical Activity Improve PMOS Symptoms?

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Physical activity is one of the most effective lifestyle strategies for managing PMOS. Regular movement improves insulin sensitivity, supports weight management, and enhances reproductive and mental health outcomes.

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How It Helps:

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• Helps regulate menstrual cycles and restore ovulation, improving fertility potential
• Reduces insulin resistance and cardiovascular risk factors.⁶
• May lower testosterone levels, which may reduce symptoms like acne and excess hair growth.
• Mental health benefits include reduced depression and anxiety

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What Kind of Exercise Should You Try?

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There is no one-size-fits-all exercise for PMOS. A literature review published in Sports Medicine found that both aerobic and resistance training offer benefits, but no specific type was proven superior.⁷ What matters most is consistency and finding something enjoyable and sustainable.

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Recommended Physical Activity:

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• 150–300 minutes of moderate aerobic activity per week, including walking, swimming and cycling.⁸
• Mind-body exercises such as yoga & Pilates
• Strength training on at least 2 non-consecutive days per week, including bodyweight exercises, resistance bands, weightlifting etc.

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Remember that consistent movement, even in small amounts, can create meaningful changes in PMOS symptoms and overall health.

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Are There Medication Treatment Options for PMOS?

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While lifestyle changes are foundational for managing PMOS, medications can play a valuable role in addressing specific symptoms such as insulin resistance, irregular periods, and high androgen levels. It's important to remember that any medication should only be used under the guidance of a qualified healthcare provider, as treatment needs vary between individuals.

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Common Medications Prescribed for PMOS:

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1. Metformin: Metformin is commonly used to manage insulin resistance in PMOS by improving insulin sensitivity, lowering insulin levels, and helping regulate menstrual cycles. It is often prescribed to aid ovulation in those with insulin resistance.⁹

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2. GLP-1 Receptor Agonists: Support weight loss, lower blood sugar levels, and reduce HbA1c. These are especially helpful for individuals with PMOS who have obesity or prediabetes.

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3. Spironolactone: This is an anti-androgen medication that helps manage symptoms like acne, excess hair growth, and scalp hair thinning by blocking the effects of androgens (male hormones). It must be used with reliable contraception due to potential pregnancy risks.¹⁰

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4. Oral Contraceptives: Commonly used to regulate periods, reduce acne, and lower excess hair growth in women. We’ve done a deep dive and spent some time myth busting the most common misconceptions about these. Receipts included.

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5. Progestin Therapy: Progestin Therapy may be prescribed for women with PMOS who don’t get regular periods, as they trigger monthly bleeds and reduce the risk of endometrial cancer by helping shed the uterine lining. This treatment is often recommended when periods are absent for several months.

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We recommend speaking with your doctor or healthcare provider if you aren’t on hormonal birth control and have missed 2-3 menstrual cycles. They can assess your medical history and prescribe a progestin to help you get back on track.

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How Do I Find the Right PMOS Treatment?

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Managing PMOS can feel overwhelming, but the right approach for you depends on your unique symptoms, health goals, and lifestyle. Whether it's through dietary changes, physical activity, or medications, there are various effective options to help manage and alleviate your symptoms.

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Every woman is unique and responds differently to treatment plans. This is why working with a healthcare provider, who understands your medical history and preferences is so important.

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At July Health, we’ve put together a team of expert clinicians to support your journey from start to finish:

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• Our nurse practitioners can help you identify what your medical plan can look after thorough assessment.
• Our registered dietitians can help create a personalized nutrition plan tailored to your specific needs and tastes. No diet culture necessary!
• Our therapists are here to take care of your mental health and support you through the ups and downs of the process.

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Book a session today to get started if you’re ready for real support from a team who gets it.

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This article is for informational purposes only and isn't a substitute for individualized medical advice. Talk to your doctor before starting or stopping any medication.

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References:

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1. Salama, A., Amine, E., Salem, H. E., & Abd El Fattah, N. (2015). Anti-inflammatory dietary combo in overweight and obese women with polycystic ovary syndrome. North American Journal of Medical Sciences, 7(7), 310. https://doi.org/10.4103/1947-2714.161246
2. Lehman, S. (2015, January 6). 15 Anti-Inflammatory Foods You Should Be Eating. Verywell Health; Verywellhealth. https://www.verywellhealth.com/anti-inflammatory-foods-2505929
3. Glycemic Index Food Guide. (n.d.). DiabetesCanadaWebsite. https://www.diabetes.ca/DiabetesCanadaWebsite/media/Managing-My-Diabetes/Tools and Resources/glycemic-index-food-guide.pdf?ext=.pdf
4. Sørensen, L. B., Søe, M., Halkier, K. H., Stigsby, B., & Astrup, A. (2012). Effects of increased dietary protein-to-carbohydrate ratios in women with polycystic ovary syndrome. The American Journal of Clinical Nutrition, 95(1), 39–48. https://doi.org/10.3945/ajcn.111.020693
5. Moran, L. J., Hutchison, S. K., Norman, R. J., & Teede, H. J. (2011). Lifestyle changes in women with polycystic ovary syndrome. Cochrane Database of Systematic Reviews. https://doi.org/10.1002/14651858.cd007506.pub2
6. Woodward, A., Klonizakis, M., & Broom, D. (2020). Exercise and Polycystic Ovary Syndrome. Physical Exercise for Human Health, 1228, 123–136. https://doi.org/10.1007/978-981-15-1792-1_8
7. Stepto, N. K., Patten, R. K., Tassone, E. C., Misso, M. L., Brennan, L., Boyle, J., Boyle, R. A., Harrison, C. L., Hirschberg, A. L., Marsh, K., Moreno-Asso, A., Redman, L., Thondan, M., Wijeyaratne, C., Teede, H. J., & Moran, L. J. (2019). Exercise Recommendations for Women with Polycystic Ovary Syndrome: Is the Evidence Enough? Sports Medicine, 49(8), 1143–1157. https://doi.org/10.1007/s40279-019-01133-6
8. Sabag, A., Patten, R. K., Moreno-Asso, A., Colombo, G. E., Xela Dafauce Bouzo, Moran, L. J., Harrison, C., Kazemi, M., Mousa, A., Chau Tien Tay, Angelica Lindén Hirschberg, Redman, L. M., & Teede, H. J. (2024). Exercise in the Management of Polycystic Ovary Syndrome: a position statement from exercise and sport science Australia. Journal of Science and Medicine in Sport, 27(10). https://doi.org/10.1016/j.jsams.2024.05.015
9. PEDIATRIC AND ADOLESCENT GYNECOLOGY Metformin for Polycystic Ovary Syndrome. (n.d.). https://www.childrenscolorado.org/globalassets/departments/gynecology/informational-pdfs/options-for-managing-pcos-metformin.pdf?v=490a43
10. Ltd, H. P. (2022, December 21). Spironolactone’s Role In Treating PCOS. HealthMatch. https://healthmatch.io/pcos/spironolactone-for-pcos
11. What are the treatments for PCOS? (2024, August 21). Http://Www.nichd.nih.gov/. https://www.nichd.nih.gov/health/topics/pcos/conditioninfo/treatments#f2

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