By @YourGreenBaby
Polycystic ovarian syndrome (PCOS) is an endocrine disorder characterized by hormonal imbalance, irregular menstruation, excess hair growth and obesity. It is the most common hormonal disorder among women of childbearing again, affecting 5 to 10% of women.
Women with PCOS produce excess androgens (male hormones) and insulin, low progesterone and an imbalance of estrogen to progesterone. This causes ovulation to occur less often or not at all, leading to irregular or absent menstrual cycles and the development of cysts, containing the immature eggs, form on the ovaries causing enlargement and hormonal imbalance. The hormonal imbalance is responsible for the common symptoms of PCOS including:
• Acne and oily skin
• Increased hair growth, especially on the face, chest, stomach and back
• Infertility
• Irregular or absent menstrual periods
• Obesity
• Pelvic pain
The cause of PCOS has yet to be pinpointed and research suggests there may be more than one. Genetics plays a large role since it tends to occur more commonly in women with a family history of PCOS. Other causes include obesity, insulin resistance, environmental toxins (particularly endocrine disrupting hormones) and hyperandrogenism (increased production of male hormones).
Whatever the cause one factor affects the majourity of women with PCOS – excess insulin. Insulin is a very important hormone in the body governing fat storage, appetite, satiety and blood sugar levels. When food is eaten, particularly carbohydrates (sugars) the pancreas releases insulin. Insulin’s job is to guide glucose (sugar) from the food eaten from the blood into the cells. Insulin resistance occurs when glucose cannot find its way into the cells, this happens because the cells are no longer responding to insulin – they have become resistant to insulin. The pancreas receives a message that there is excess sugar waiting to get into the cells and releases more insulin in response. Finally some glucose finds its way into the cells, and the remainder is stored as fat. The excess insulin released by the pancreas begins to cause its own havoc in the body.
The key to dealing with PCOS is to first understand that each woman is different and unique, second it is necessary to focus on the whole person not just the syndrome and third improving the foundation of health and well being is of utmost importance so the body can change and regulate itself.The first and often most successful step is addressing the diet, it is crucial in dealing with PCOS, in particular insulin resistance.
Dietary Recommendations
• Eat a diet high in fruits, vegetables and whole grains. These foods are high in fibre and low on the glycemic index helping to improve blood sugar and insulin levels.
• Increase essential fatty acids from cold water fish, flaxseeds, chia seeds, hemp seeds, walnuts and algae. Essential fatty acids can help to balance hormones and improve acne.
• Ensure adequate protein intake from meat, poultry, fish, eggs, quinoa, millet, nuts and seeds, lentils, beans and fermented soy.
• Ensure adequate hydration.
• Avoid additives, preservatives and chemicals including artificial sweeteners – eat food with little packaging, little processing and few ingredients.
• Limit/reduce toxin exposure, choose organically grown fruits and vegetables, choose organically raised meat and poultry, choose natural body care products, choose natural cleaners for your home – avoid chemicals as much as possible.
• Reduce/eliminate caffeine and alcohol intake – both can affect hormone function.
• Eat three meals and two snacks per day, nourishing the body every three to four hours helps to stabilize blood sugar levels.
• Avoid sugar, refined white flour products and junk foods which can cause blood sugar imbalances and trigger excess insulin to be released.
***See below for a sample daily eating plan
Lifestyle Recommendations
• Engage in regular physical activity to aid in weight loss. This will help to reduce insulin and androgen levels. The goal should be 45 to 60 minutes daily.
• Work to reduce stress with meditation, breathing exercises and yoga. Stress can worsen insulin response.
• Get adequate rest. The body needs rest to facilitate healing and to function optimally. Ensure seven to eight hours per night, set a schedule of bed time and wake time and sleep in complete darkness.
The good news regarding PCOS is that it tends to respond very well to diet and lifestyle changes. When the body is supported with quality nourishing foods and it is provided with exercise and adequate rest it is able to heal itself, restore vitality and support fertility.
Next month I will continue the PCOS discussion with some supplement recommendations and a look at what changes you can expect and how long those changes take to occur.
***
Sample Daily Eating Plan
Upon Waking
Hot water with lemon to alkalinize the body and kick start the digestive system.
Breakfast
Oatmeal with cranberries and cinnamon topped with grated apple, coconut milk, chia seeds, hemp seeds and a touch of maple syrup
Slice of whole grain bread with pumpkin seed butter
Snack
12 almonds
Apple
Lunch
Quinoa, carrot and beet salad with avocado, tomato and sprouts
Mary’s seed crackers
Snack
1 carrot, 1 stalk of celery, 5 slices cucumber
¼ cup hummus
Dinner
Three bean chili served over brown rice
Roasted root vegetables
Mixed salad greens (spinach, kale, green cabbage) with shredded carrots, red cabbage, avocado, cucumber, tomato, sprouts and hemps seeds
Resources:
Prescription for Nutritional Healing by Phyllis A Balch
The Canadian Encyclopedia of Natural Medicine, Sherry Torkos, B.Sc. Phm.
This is one in a series of posts on the topic of PCOS. Be sure to check out our other posts on the topic:
And other posts by Kim Corrigan-Oliver
Nutrition Guidelines in the Preconception Period
The Importance of Preparing For The Journey
Kim Corrigan-Oliver is a first time mom. She is a certified holistic nutritionist specializing in nutrition for mom, baby and toddler. She loves good food and to cook. And, she loves to share her passion for all of the above with those interested in learning more about feeding their babies and raising healthy happy children. For more information please check out her website at Your Green Baby.
