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Polycystic ovary syndrome - PCOS
What is PCOS and what does it feel like?
Polycystic ovary syndrome does not have a clear origin. It has been proven to have some of its roots in genetics as well as environmental influences. No matter why you have it, it can have a devastating effect on your wellbeing. The degree of your PCOS discomfort can be determined by a few things:
- Unchecked stress,
- Unbalanced nutrition, specifically with regards to refined sugar and carbohydrates,
- Not moving vigorously enough often enough to burn off androgens,
- Poor sleep hygiene , and
- Social isolation.
PCOS and raised androgens go hand in hand. It can cause irritability, and it can drive anxiety and a depressive mood, it can cause energy slumps and brain fog. Ovaries with multiple immature cysts can cause pelvic pain and discomfort. The pain can be bad enough to impact your daily life and movements.
PCOS symptoms also include abnormal menstrual cycles (light, heavy, long, painful, or even missing), weight problems, infertility, acne, inappropriate male features, loss of scalp hair, oily skin, or unwanted hair.
What can you do to manage your symptoms?
The best way to manage PCOS is to check your diet and identify where refined carbohydrates or refined sugar is hiding. Eliminating these will get you 50% there. The second task is to create a habit of moving. This doesn’t mean you need to take out a contract at the gym necessarily. Something simple like walking fast and far, and playing with the dogs or the kids outside can be the simple solution you need to start your androgen-burning journey.
Androgens can easily look like the enemy in this story. It’s actually given you a gift. It’s the androgens that will help you to achieve in a very short time, what other women must work long and hard for. The androgens will assist your body in coping with strength training well and build lean muscle that will in turn increase your metabolism, and break down insulin better.
In summary: a little exercise will go a long way for you. Burning off androgens will allow you to sleep better, recover from exercise fast, and lift the anxious, depressive feeling you may have had to deal with. The pay-off for your efforts will be the next morning already after a good night’s sleep. Consistent effort will bring a shift in your weight, your stress levels, your energy, and your fertility.
How can you adjust your diet to support healthy hormones?
Make sure to look at the following guidelines:
- Low GI meals. This means that every meal has complex carbs, protein, and a fruit or two hands full of greens and veggies.
- Two snacks during the day with veggies or fruits, and a protein.
- Your last meal is at least two hours before bedtime.
- A lot of women with PCOS find that they do better when they keep away from dairy. Be sure to supplement calcium if this is something you want to do.
There is mounting evidence that intermittent fasting can increase insulin sensitivity, allowing the body to reset your own metabolism. The most popular approach is to fast until lunch. Then eat lunch, your afternoon snack, and dinner as normal, and stop eating two hours before bed.
Example meals and snacks
Examples of snacks:
- Carrot or celery sticks, and a tablespoon of hummus or nut butter.
- Apple slices and a tablespoon peanut butter. Toss the slices with ground cinnamon. The cinnamon has blood sugar regulating super powers.
- Small hand full of nuts and a fruit of your choice.
Examples of breakfast:
- Overnight oats with chai seeds, nut butter, cinnamon, and/or berries of your choice. You can also eat it warm.
- Toast, egg, salsa, baby spinach.
- Try intermittent fasting.
Examples of lunch:
- A garden salad with seeds and nuts, or legumes, or grilled chicken strips.
- A bowl of vegetable soup with a toasted seed bread slice.
- Chili with a toasted seed bread slice.
Examples of dinner:
- Grilled salmon or chicken breast in a tossed garden salad with olive oil and balsamic. Put it inside a pita pocket if you like.
- Small steak with grilled non-starchy vegetables and rice.
- A nice, hot Thai Ramen bowl with shrimp or mussles.
If you want more information on how to manage your PCOS, or want someone to help you tailor a plan to your lifestyle and needs, please feel free to contact us. We're always happy to help.
