PCOS (Polycystic ovarian syndrome) is the most common female endocrine disorder in the reproductive age women around the world. Approximately, around 5% to 10% of women of reproductive age are affected by PCOS.

The diagnosis must be based on the presence of at least two of these symptoms-

1) Irregular menses (Infrequent or no ovulation).

2) Hyperandrogenism (Hogh levels of male hormones in the blood).

3) Polycystic ovaries in Ultrasound.


  • Irregular or no periods.

  • Excessive hair growth (hirsutism) around the face, chest, back, and inner thighs.

  • Hair loss or thinning hair ( male-patterned baldness).

  • Weight gain around the middle.

  • Oily skin and Acne on ( face, back, and chest).

  • Darkening of the skin in armpits, along the neck creases, and underneath the breast.

  • Low sex drive.

  • Too many cravings.

  • Difficulty in becoming pregnant.

  • Too many miscarriages.


  • Insulin Resistance

  • Inflammation

  • Specific Hormonal Imbalance

  • Obesity

  • Environmental factors

  • Genetics

How can Nutritionists help you get over PCOS 

We aim to reduce and balance the causes associated with PCOS naturally. We balance insulin resistance and hormonal imbalance and reduce inflammation in the body.

Insulin is a  hormone produced by the pancreas. it is the key that opens the door for glucose to enter the cells from the blood. With insulin resistance, the body becomes less responsive to insulin, making it difficult for glucose to enter the cells from the blood.



Some foods are good to incorporate daily in your diet and certain foods are best avoided. 

The foods to be included in your diet are-


  • Fresh vegetables

  • Lentils and pulses 

  • Omega 3 rich foods

  • High-quality fats 

  • Some good quality fruits

The foods to be avoided in your diet are-

  • Alcohol

  • Dairy 

  • Excessive caffeine intake

  • Processed foods

  • Processed grains

  • Some vegetable oils

The foods that are to be removed or reduces does not mean that they are to be never allowed but can be incorporated back in your diet slowly. Making a plan with a moderate intake of these foods helps in reducing the signs and symptoms of PCOS.



It's very important to consider lifestyle choices with PCOS.

Chronic stress, can not only alleviate the symptoms of PCOS by raising blood sugar and increasing insulin resistance. Meditation and deep breathing help in managing chronic stress.

There are certain exercises that help in reducing insulin resistance and also decreasing signs and symptoms of PCOS. These exercises will be discussed in detail during the consultation.

Another factor to keep in mind when dealing with PCOS is the role of sleep and how to improve the quality and quantity of sleep.


Some tests are helpful in understanding the underlying cause of PCOS like gut bacteria or nutritional deficiencies. We can ask you to do back to your GP for the test or can suggest some test that we feel could be beneficial in determining the underlying cause. We will also review the blood test you have already had at no extra cost and as part of our consultation programme.



If you live far off and don't want to travel, we also provide consultation on Skype and Zoom.

Session 1: 1hour Initial Consultation
Session 2: 30 min Face to Face or Telephone follow up/ check-in session within 2 weeks
Session 3: 30 min Face to face or telephone follow up within 2 weeks
Session 4: 30 min Telephone follow up / check-in within 3 weeks
Session 5: 30 min Face to face or telephone follow up within 3 weeks
Session 6: Review consultation 1hour within 2 weeks



After booking yourself into the programme, you will be sent a questionnaire and a food diary to fill in and return to us by email for analysis before the initial consultation. This will help us to identify possible lifestyle and dietary factors contributing to the condition. Any medications or supplements taking for the condition also must be disclosed during the initial consultation.

No medication should be stopped without doctors’ consent.



The initial consultation lasts one hour. During the consultation we take your case history, family history. We also discuss current diet and lifestyle and your like and dislikes about foods.

We then agree together on your health goals, and we send you a personalised programme for you to follow.

What to expect after Initial consultation:

  • Nutritional plan - in-depth plan on what to include and to remove from your diet. We also suggest healthy alternatives to certain foods that might be detrimental to your wellbeing and recovery.

  • Supplements – If vitamin and mineral deficiencies are identified, supplemental recommendations are made to expedite your recovery.

  • Lifestyle changes suggestions - A plan to include in your lifestyle - on meditation, exercise, aromatherapy, hobbies, relaxation, Bach flowers, Ayurveda.

  • Recipes - Delicious, approved recipes of Breakfast, Lunch, Dinner and Snacks tailored according to your symptoms for your 12-week programme.

  • Shopping guide - Each week you’re provided with a shopping guide to help you organise your meals and stay on track with the programme.

  • Access to our downloadable Resource Section such as:

•Shopping guide

•Meal Planner

•Food Journal

  • 10% Discount on Nutritional Supplements

  • Access to Functional laboratory testing (when required) will be discussed and recommended.


Follow up consultations work with the same principle as the initial consultation but they last 30 minutes. During the follow-ups we review the programme and see which of the suggestions worked well and which you are struggling with. 

What to expect after the follow up consultations -

  • A full review of the programme.

  • Address any new symptoms or changes experienced after initial consultation

  • Making any changes in the programme in view of any difficulties encountered in following a plan.

  • Full review of any test results.

  • Adapting a plan according to your new timeline set.

  • An in-depth nutritional plan that includes diet, lifestyle and supplements tailored for you.

If you have any questions or would like to enquire about how we can help, contact us on: 


©2019 by Perfect Nutrition 360.

Any suggestion and recommendation is not intended to diagnose, treat, cure, or prevent any disease. As with any health-related program or service, your results may vary, and will be based on many variables, including but not limited to, your individual capacity, life experience, unique health and genetic profile, starting point, expertise, and level of commitment.