What we’ll cover:

• How to eat well with PMOS
• What a PMOS friendly day of eating looks like
• Exercise and lifestyle changes to support symptoms

Polyendocrine Metabolic Ovarian Syndrome (PMOS) is the new name for Polycystic ovarian syndrome (PCOS), as of 2026. It is a hormonal condition that can impact menstrual cycles, hair growth, mental health and fertility. You can find more information about the condition, and medical treatment options here. 

As well as medical interventions, making intentional changes to your diet and lifestyle can also improve PMOS symptoms. 

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Eating well with PMOS

Balanced Diet

• Focus on whole, nutrient-dense foods such as lean proteins, vegetables, and whole grains to maintain stable blood sugar levels and improve insulin sensitivity.

Include healthy fats

• Incorporate healthy fats from sources like avocados, olive oil, nuts, seeds, and oily fish. This can help to support hormonal balance and cardiovascular health.

Carbohydrate quality

• Aim to reduce refined carbohydrates such as white bread, pasta and rice alongside ultra-processed carbohydrates such as biscuits, cakes and desserts. Prioritise small portions of fibre rich carbohydrates. For example; wholegrain rice, whole wheat pasta and wholemeal/seeded bread as well grains such as quinoa, pearl barley and whole oats.

Pair with protein

• Pairing carbohydrates with protein can help slow down digestion and manage blood sugar levels. Instead of toast on its own, consider adding a couple of boiled eggs or a small portion of nut butter and mixed seeds.

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PMOS friendly meal inspiration

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Regular Physical Activity‍

Aim for 150 minutes of moderate aerobic exercise weekly, such as walking, swimming, or cycling. Include strength training 2–3 times a week to support metabolism and insulin sensitivity.

The NHS advises against too much high intensity exercise. An example of this could be high-intensity interval training (HIIT). Although this can be beneficial for some, it may make PMOS symptoms worse by increasing cortisol (stress hormone). 

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Stress Management

‍Stress can worsen PMOS symptoms. Practices like yoga, meditation, and deep-breathing exercises can help. If this is new for you, aim to slowly build this into your routine to help make it into a habit. 

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Sleep Hygiene‍

Aim for 7–9 hours of quality sleep each night to regulate hormones and improve metabolic health.

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Summary‍

When it comes to PMOS, there is no one size fits all method of managing the condition. However, making small changes to your diet and lifestyle may improve your symptoms. Start small, build new behaviours into a habit and seek support from your GP if you need.