Did you know that PCOS….
- Affects an estimated 10% of all women and most don’t even know they have it
- Is naturally treatable with changes in diet and exercise
- Is the leading cause of infertility in women.
- Is generally considered a syndrome rather than a disease (though it is sometimes called
Polycystic Ovary Disease) because it manifests itself through a group of signs and symptoms that can occur in any combination, rather than having one known cause or presentation.
- Affects far more than just reproduction
- Is associated with increased risk for endometrial hyperplasia, endometrial cancer, insulin
resistance, type II diabetes, high blood pressure, high cholesterol, and heart disease.
- Infertility in this condition is caused by hormonal changes and poor ovulation as well as recurrent miscarriages and complications of pregnancy.
Symptoms of PCOS
- Irregular or absent periods
- Less frequent ovulation or infertility
- Hirsutism (excessive hair growth on chin or chest, stomach, back)
- Acne or frequent breakouts
- Exhaustion or lack of mental focus (due to alterations in blood sugar)
- Abnormal cholesterol levels (high LDL or low HDL)
- Hair loss on scalp or male pattern thinning
- Decreased sex drive
- Skin tags
- Weight gain or obesity (1/3 of patients with PCOS are normal or underweight!)
- Avoid stress and maintain balance – include stretching & breathing exercises daily and prayer or meditation
- Avoid alcohol consumption and smoking.
- Participate in a regular balanced exercise program. High intensity short bursts (20-60 seconds) of activity during the day is recommended to enhance growth hormone release. Also engage in resistance training that works all major muscle groups (work each group at least 2 times a week).
- Check blood vitamin D levels. Supplement with Vitamin D – optimal blood levels are 40-100 ng/ml.
- Practice good sleep habits and get between 8-9 hours of sleep a night.
- Eliminate parabens and BPA and other toxins from your skin care and bath & body products – these chemicals are major endocrine disruptors!
- Avoid all sugars. Replace sugar with xylitol or stevia. Better yet, kick the sweet habit altogether!
- Avoid white flour and all refined carbohydrates including cereals and pasta.
- Get a balance of omega 3’s (salmon, mackerel, herring, sardines) and omega 9 fats (olive oil, olives, almonds, hazelnuts, avocados).
- Choose lean, clean quality protein at each meal such as chicken breast, turkey breast, lean beef, fish (especially salmon and sardines), eggs and whey protein. Total protein should be 80-100mg per day
- Avoid hydrogenated vegetable oils and fried foods.
- Cook with olive oil at a low heat or coconut/grape seed oils at higher heat
- Snack on vegetables and small amounts of nuts, olives or avocado.
- Eat 5-9 servings of fresh fruits and vegetables daily (fruits must be limited to 1 -2 per day due to sugar content)
- Avoid sugary drinks, concentrated sweets, fast food and processed foods. If it comes in a package with a label, limit it!
- Don’t forget to start your day with a high protein breakfast! At least 20gm will get you off to the right start. Ideas are eggs, smoked salmon, whey or rice protein smoothies!