I wanted to put together something for those women out there that have recently been diagnosed with Polycystic Ovary Syndrome (PCOS). I know that that when you first learn that you have it it can be very overwhelming trying to find accurate data, knowing what to do to treat it, and what worked for others. Here's a good starting point for you to learn about all the different facets of treating it naturally and getting your body balanced naturally.
For support, education, and to talk to others with PCOS, check out
www.powerupforpcos.com or my facebook page at
https://www.facebook.com/powerupwashington.
Definition of PCOS
Taken from WebMD:
“Polycystic
ovary syndrome (say "pah-lee-SIS-tik OH-vuh-ree SIN-drohm") is a
problem in which a woman’s hormones are out of balance. It can cause problems
with your periods and make it difficult to get pregnant. PCOS may also cause unwanted changes in
the way you look. If it is not treated, over time it can lead to serious health
problems, such as diabetes and heart disease.
Polycystic
ovary syndrome (or PCOS) is common, affecting as many as 1 out of 15 women.
Often the symptoms begin in the teen years. Treatment can help control the
symptoms and prevent long-term problems.”
***A note for you- it is actually now known that PCOS affects anywhere from 1 out of 5 to 10 women.
Causes
The cause of PCOS is not known, but is suspected to be
passed down genetically from either the mother OR father. It is also thought that environmental factors
may play a role in PCOS as well. Much
more testing and studies need to be done to pinpoint the cause(s) of PCOS.
Common Symptoms
It is important to note that each woman with PCOS does not
have ALL of these symptoms, usually a few of them together. I have also witnessed some symptoms can come
and go depending on your diet and exercise routine. These are the most commonly known symptoms:
- Insulin-resistance
- Weight gain, difficulty losing weight
- Male-pattern hair growth on the face and body.
- Thinning hair on the scalp
- Acne
- Irregular periods (including complete absence of periods or continuous bleeding)
- Infertility
- Cysts on the ovaries (viewable through ultrasound)
- Above normal Testosterone Hormone levels (blood test)
- Vitamin D deficiency (blood test)
- Depression
- Anxiety
Vitamins & Supplements
Before starting any supplement regiment, be sure to speak
with your doctor about what you plan on taking.
Also, what I have learned from experience, be sure you are also taking a
quality multi-vitamin as these have a majority of what your body needs to work
better and most likely includes many of the recommended dosages of the
supplements listed below.
Fish Oil
Taking a quality, organic fish oil is perhaps one of the
first and most important changes you could do to combat many common symptoms of
PCOS. Since PCOS is inflammatory in nature,
the Omega 3’s in fish oil act as a natural anti-inflammatory. A good one to try is Carlson Fish Oil found
at many health supplement stores.
Benefits:
- Anti-Inflammatory
- Assists in regulating hormones and monthly
cycle
- Reduces risk of coronary heart disease
- May help relieve hypertension/high blood
pressure
- Lowers triglycerides that commonly indicates
insulin problems
- May aid in reducing depression
Vitamin D
Many women with PCOS suffer from Vitamin D deficiency. We normally receive Vitamin D from the sun,
hence it’s nickname of the “Sunshine Vitamin”.
Optimal Vitamin D levels are important for improved fertility, weight
control, liver health, reducing insulin resistance and avoiding pancreas
exhaustion. It also helps to prevent bone loss and osteoporosis and improves
breast health. [3] Vitamin D, in conjunction with Calcium supplements has been
known to help women with PCOS. [4] If
you have PCOS, be sure to get your Vitamin D levels checked!
Benefits:
- Regulation of menstrual cycle
- Reversal of insulin resistance
- Reduced chance of osteoporosis/bone loss
Magnesium
Magnesium is another nutrient that is known to be in low
levels in those with PCOS. Magnesium should be taken in conjunction with
Calcium. The recommended daily allowance
for magnesium established by the Institute of Medicine of the National Academy
of Sciences is 310mg per day for women ages 19 to 31 and 320mg for women over
age 31.
Benefits:
- Helps balance blood sugar levels
Apple Cider Vinegar (raw, fermented)
Apple Cider Vinegar helps in so many
parts of your body including skin, digestion, insulin resistance, and
more. It has always been a part of
old-world remedies for many ailments and does help those with PCOS maintain
their insulin levels. I take 1 Tablespoon
in about 8 ounces of water each morning with my breakfast.
Benefits:
- Promotes weight loss
- Reduces sugar cravings
- Aids in digestion — ACV helps stimulate your stomach acid which aids in the digestion of protein and fats. Healthy digestion is important for overall health and weight control.
- Weight control — Apple cider vinegar speeds up metabolism especially when taken regularly before meals and if used with a sensible diet and exercise program. ACV has also been proven to help burn fat!
- Helps prevent dandruff, itching scalp, baldness (common with PCOS!!)
- Helps maintain healthy skin
- Restores your body’s pH balance — Your blood is supposed to be slightly alkaline, but poor diet and lifestyle choices harm that pH balance. As your blood becomes acidic, the stage is set for illness. Acidity has also been shown to affect fertility. Women who have hostile cervical mucus have also been shown to have a higher acidity in their body. This is essential for those of you trying to conceive as ACV helps restore your body’s pH.
Chromium Picolinate (Chelated)
Chromium is a well-known supplement to aid in balancing
insulin levels for those with PCOS and Diabetes. A deficiency in this mineral can directly
lead to insulin-resistance. If you are taking insulin or an insulin
sensitizer such as metformin, chromium supplementation could reduce your blood
sugar below the desired level.
Benefits:
- Controls cravings, reduces hunger
- Balances insulin levels
- May reduce triglycerides and total cholesterol while improving HDL "good" cholesterol
Cinnamon
Yep, that’s right, I’m saying that plain ole cinnamon really
can help control your sugar cravings and assist with balancing glucose! Mix it into your coffee grounds, oatmeal, and
other snacks throughout the day. I
usually have at least ½ tsp each day.
Things to Avoid
Eating a clean diet is essential in maintaining a healthy
lifestyle with PCOS. Next time you
wonder whether or not your snack or meal is suitable, ask yourself if your
great grandmother would have recognized the food. A good example – Cheetos or Doritos (is neon
orange powdered cheese really natural?)
Processed Foods
Processed foods are basically anything that is pre-packaged
and ready to eat. Think Hamburger
Helper, frozen dinners, pop tarts, and anything else that has been processed at
a factory and preserved so that it will last on a shelf for months or even
years. Our bodies react better to a more
natural diet void from preservatives, pesticides and man-made ingredients.
Pesticides
Women with PCOS already have a hormone imbalance and
pesticides directly interfere with the re-balancing of our hormones. Why do pesticides interfere with our hormone
balance? They contain what is called Xenoestrogens,
which are chemical-based. These look and
act like our body’s natural hormones and will bind to our hormones causing
extras to be hanging out in our body since they have no where else to go and
keeping them from doing their job.
You may be thinking that just because you don’t live on a
farm that you are safe from pesticides, but the fact is that most of the
produce that you buy in the store is riddled with it. I encourage you to start switching to organic
produce whenever possible. Here’s a list
of the “Dirty Dozen”- the top 12 pesticide contaminated foods that you should
always buy organic:
DIRTY DOZEN:
- Apples
- Celery
- Sweet Bell Pepper
- Peaches
- Strawberries
- Nectarines – imported
- Grapes
- Spinach
- Lettuce
- Cucumbers
- Blueberries – domestic
- Potatoes
CLEAN 15: (these are lowest in pesticide levels)
- Onions
- Sweet Corn
- Pineapples
- Avocado
- Cabbage
- Sweet Peas
- Asparagus
- Mangoes
- Eggplant
- Kiwi
- Cantaloupe
– domestic
- Sweet
Potatoes
- Grapefruit
- Watermelon
- Mushrooms
High Fructose Corn Syrup
HFCS is corn syrup that has gone through a chemical process
to convert glucose to fructose. It is
used in many foods a sweetener. Fructose
goes directly to the liver, which then turns it into fat. Since women with PCOS tend to have higher
obesity rates and a harder time keeping weight off, it’s a good idea to stay
away from anything that can counter your efforts.
Agave Nectar
This is touted as being all natural, being that it does come
from a plant. Unfortunately, it is very
highly processed like high fructose corn syrup is. It is also not made from the sap of the agave
plant as you would think. It is actually taken from the bulb, which is
primarily a starch (like rice and corn).
To get this starchy extract into what we see on the store shelves, it is
put through a chemical process that changes the starch into a high-fructose
syrup. Once it undergoes this process, it ends up containing a higher fructose
content than the high fructose corn syrup.
Simple Carbohydrates
This includes baked goods (cookies, cakes, muffins, etc),
white flours, white breads, white rice.
Since PCOS is directly linked to insulin resistance, these simple
carbohydrates turn to sugar very quickly and cause the ups and downs of your
moods and cravings.
Artificial Flavors & Colors
Anything that lists artificial colors or flavors added, or
has dyes listed in the ingredients list.
These are man-made and can interfere with your body’s natural
balance.
Artificial Sweeteners
There are many artificial sweeteners out on the market today
that are NOT naturally made. That’s
right, sweeteners like Splenda, aspartame or sucralose are actually man-made
and can wreak havoc on your body by causing you to crave MORE sweets and carby
foods, put you in a brain-fog, cause gas and bloating, joint pain. I know from first-hand experience from using
Splenda that it can cause brain-fog and fatigue. Once I switched to sugar and primarily Stevia
(this is from a plant, not a lab!) my mind was clear again and the fatigue
lessened.
If you aren’t convinced yet Aspartame, once it’s digested
into the body, turns into Methanol (poisonous!), which then the body turns into
Formaldehyde. This excess of
formaldehyde can irreversibly bind to our DNA.
Next up will be more about diet and exercise, so stay tuned!
