PCOS and AGEs: How a Healthy Lifestyle Can Improve Your “AGEs”

You’ve likely heard about polycystic ovary syndrome, or PCOS, and you may have heard about AGEs (advanced glycation end-products or glycotoxins); however, most people do not know how these two are connected. Let’s dive in to learn more about what these terms mean.

Polycystic ovary syndrome (PCOS) is an endocrine disorder that is common in reproductive-age women. According to the World Health Organization, PCOS affects an estimated 6-13% of reproductive-age women. PCOS is associated with insulin resistance (when cells become less responsive to insulin and blood sugar levels increase) and challenges with metabolism. For more information about PCOS, explore these blogs about PCOS from Diana Health.

Advanced Glycation End Products (AGEs)—also known as glycotoxins—are harmful compounds formed when sugars bind to fats or proteins, especially during high-temperature cooking methods like frying or grilling. While the body naturally produces some AGEs as we age, excessive amounts—often from diet—can lead to inflammation and oxidative stress. Over time, high levels of AGEs have been linked to chronic conditions such as heart disease, diabetes, and dementia.

AGEs can build up in the ovaries and interfere with hormone balance, which is particularly important for women with PCOS (polycystic ovary syndrome). Studies suggest that AGEs may damage the cells that support egg development, which can disrupt ovulation and worsen common PCOS symptoms like irregular periods and fertility issues. While researchers are still exploring this link, reducing AGEs exposure—especially through diet—may be helpful for managing PCOS.


Here are some practical steps to reduce the impact of AGEs, especially for those who have PCOS:

1. Reduce consumption of ultra-processed foods. The Standard American Diet (SAD diet) or Western diet, abundant in ultra-processed foods with added sugar, fat, and salt, is a significant source of AGEs for many Americans. Look for products that are less processed or whole foods rather than relying on ultra-processed foods.
   
2. Enjoy an abundance of foods rich in antioxidants that can decrease the formation of AGEs. Some antioxidant-rich foods include fruits, vegetables, whole grains, nuts, and beans. Skip the grape soda and enjoy a bowl of grapes or swap your rainbow candy for a rainbow of fruits and vegetables. You can substitute whole grains for ultra-processed baked goods, decreasing AGE exposure.
   
3. Avoid or limit high fructose corn syrup. Many ultra-processed foods contain high fructose corn syrup. Get in the habit of checking the ingredient label and doing what you can to avoid high fructose corn syrup. Once you avoid eating foods with high fructose corn syrup, natural foods like fruits will taste sweeter.
   
4. Avoid cooking meat at high temperatures and with dry cooking methods. Instead, lean toward cooking temperatures that ensure that the meat is adequately and safely cooked but not overcooked. Also, you can lean toward moister methods of cooking meat such as boiling, poaching, or steaming, instead of drier methods like grilling, frying, or roasting. Consider exploring healthy plant-based protein sources that are also lower in AGE content, regardless of cooking method.
   
5. If you eat meat, look for products lower in saturated fat. Foods high in saturated fat (often red and processed meats) tend to have higher levels of AGEs. Consider looking for leaner cuts of meat when shopping.
   
6. Avoid tobacco use. Tobacco use leads to the accumulation of AGEs and is bad for overall health for many reasons.
   
7. Embrace the joy of movement and avoid too much sitting. An excessively sedentary lifestyle (too much sitting and lying down and insufficient standing and movement) also increases AGEs. Make sure to get up and move at least every hour while sitting throughout the day.
   

Following these lifestyle suggestions supports not only ovarian health but also overall health. Enjoy a rainbow of whole and minimally processed foods, engage in joyful movement, and explore just how fun a healthy lifestyle can be, both now and for decades to come. 

If you have more questions about limiting AGE exposure, contact our health experts at Diana Health. Our registered dietitian is here to give you expert advice and guidance as you navigate food choices with convenient virtual visits. Our health providers are experts in women’s health and are eager to support your reproductive journey, too, regardless of whether or not you have PCOS. Reach out to schedule an appointment for nutrition or self-schedule online with a provider.