Firstly, I AM NOT A DOCTOR. This took days of researching on my part. This is just so that women have an easier way of reading up on PCOS. The information is scattered and hard to find on the internet. Not to mention.. most doctors will just give you birth control (not effective) and tell you to lose weight. They mention nothing about the benefits of certain foods, or the risks of other foods. This is just so that the information is in ONE place. Feel free to ask me any questions you may have. I’m always willing to have a chat about it!
What is PCOS?
Polycystic Ovary Syndrome is the most common hormonal disorder there is. It can be present in girls as young as 11 years old and it affects about 5%-10% of ALL women of childbearing age. Most women aren’t diagnosed or treated because the symptoms can be very hard to recognize to the untrained eye, which is why it has been nicknamed the “silent killer”. Not only does PCOS affect a woman’s ovulation, it can also affect her menstrual cycle, fertility, hormones, heart, and blood vessels. Women with PCOS have a much higher chance of developing insulin resistance, type 2 diabetes, high cholesterol, high blood pressure, and heart disease.
How does PCOS affect your menstrual cycle and fertility?
Ovaries have tiny fluid sacs called follicles (or cysts). As the egg is produced the follicle fills up with fluid and eventually breaks open to release the egg when the egg is mature enough. The egg then travels through the fallopian tube to the uterus (womb) for fertilization. This is called ovulation. Women affected by PCOS have a hard time ovulating. The ovaries don’t produce the hormones to fully mature the eggs. Most times the follicles will fill with fluid and not rupture, causing them to remain as cysts. When this happens, the hormone progesterone is not made which will cause irregular or absent menstrual cycles. The ovaries also make male hormones which prevents ovulation.
Signs and symptoms.
The signs and symptoms vary from woman to woman and are not always the same.
1. High level of androgens. A male hormone (which women also naturally produce).
2. Infertility. PCOS is the leading cause of infertility and is responsible for 70% of fertility issues.
3. Hirsutism. Excessive hair growth on face, chest, stomach, back, thumbs, or toes. Can be a few or many hairs. Varies among women.
4. Cysts on the ovaries.
5. Acne, oily skin, or dandruff.
6. Weight gain or obesity, usually with extra weight around the waist.
7. Male-pattern baldness or thinning hair.
8. Patches of dark skin on the body.
9. Skin tags.
10. Pelvic pain
11. Anxiety and/or depression
12. Sleep apnea
Definitions for this post.
Androgens - Often called “male hormones” but women produce them as well.
Insulin Resistance - Where your body can’t use the insulin it produces effectively.
G.I. Foods - Glycemic Index foods. Low blood sugar foods.
Oestrogen (Estrogen) - Female hormones.
Follicle Stimulation Hormones - The hormones that promote ovulation.
Metformin - A class B, anti-diabetic drug that has been effective in treating the symptoms of PCOS.
Things to avoid and why.
Sugary carbohydrates - Sugary carbs will raise your blood sugar and spike your insulin. Try pairing carbs with protein or fibre. Examples of these carbs are: white breads, pastas, rice, and cereal. Chips, cookies, candy. Soda and juice.
Starchy Vegetables like corn, potatoes, and peas.
BAD Fats like butter, margarine, mayonaise, and red meat.
Sugar and refined carbs (main cause of PCOS) - Hinders ovulation
Trans fatty acids - Hinders ovulation. Examples are: vegetable or canola oil, cake, biscuits, muffins, pie, margarine, shortening, cake/pancake mixes, donuts, and processed foods.
Caffeine - Increases insulin levels, affects hormone levels, lowers fertility rate, and blocks the absorption of nutrients and vitamins.
Alcohol - Hinders the production of Oestrogen.
Processed foods (additives, preservatives, chemical flavours) - Increases insulin. Has too many negative health effects to list.
Artificial sweeteners - Increases testosterone and insulin.
Saturated fats - example: fat on meat, chicken with the skin left on it, dairy, butter, take out foods. Try low fat, low saturated fat, dairy and lean, skinless meats.
Things to have more of!
WHOLE FOODS!
Low glycemic foods.
Nutrients - Especially the B vitamins.
Calcium to help with insulin levels and egg maturation.
Potassium for follicle stimulation, hormone production, insulin, metabolism, energy production, pms reduction, weight loss.
Low G.I Fruits - cherries, plums, grapefruit, blackberries, boysenberries, logan berries, strawberries, mandarines, raspberries, tangerines, apples.
Blueberries (has its own category) - Lowers blood sugar. As effective as Metformin.
Omega 3 - Aids weight loss, fertility, hormone balance.
Tuna - Good nutrition, but don’t consume more than 1 or 2 servings a week due to high mercury levels.
Cinnamon - lowers insulin sensitivity, obesity, and blood sugar.
Top 15 foods
1. Romaine lettuce - fights insulin resistance, aids weight loss.
2. Turnip greens - aids weight loss, good source of vitamin c and calcium.
3. Barley - lowest glycemic index of all grains. fights insulin resistance.
4. Cinnamon - See above.
5. Crimini Mushrooms - B Vitamins
6. Broccoli - Low G.I, low calorie, low fat, high calcium.
7. Salmon
8. Wheat germ - B vitamins, zin, magnesium.
9. Sunflower seeds - B vits, zinc, magnesium.
10. Kale - egg maturation, follicle development.
11. Chicken breast - high protein, low carb, low fat, vitamin B6.
12. Sesame seeds - Vit B6, calcium, magnesium, healthy fatty acids.
13. Licorice root - reduces testosterone, but can cause complications.
14. Poppy seeds - Calcium, magnesium, B vitamins, zinc.
15. Tuna
Reading Nutrition Labels
Should have : Lower cholesterol, low sodium, high in healthy carbs, healthy amount of calories (we need them for energy!!), high fibre, low sugars, high healthy fats (essential for our bodies!), high protein, LOW trans fat because they are very unhealthy and should be avoided all together.
Don’t omit anything completely, but trans fat. Our bodies need a healthy balance of all things in order to function effectively. This isn’t about counting calories or avoiding fatty foods.. its about balancing everything and portioning everything in a healthy way.
A few tips
Cut down on calcium later in the day.
Take vitamin/mineral supplements if you aren’t getting them all from your food.
Weight maintenance caloric intake calculator:
- current weight x 10-20
- the 10-20 is a scale on how active you are 10 being low, 20 being high
- never consume less than 1200 calories a day
Weight LOSS caloric intake calculator:
- MAINTENANCE level - 500 or 1000
- AGAIN, NO LESS THAN 1200 CALORIES A DAY
Take calcium supplements. 1000mg - 1500mg per day. Space them out for better absorption. Only absorb 500mg at a time.
Drink at least 8 cups of water a day.
Aerobic exercises and resistance training are great for losing weight with PCOS. Losing weight is harder for us!
Exercise for about 30 minutes a day. Anything from walking to more intense exercises! It doesn’t need to be too intense.
Tea tree oil is awesome for acne!
Get a shampoo for oily hair to reduce how often you need to wash it.
Remember, the affects of PCOS can be irreversible if not treated in time
Try crystal light or fruit20 if you want a “sugary” drink.
Try small but frequent meals to promote faster metabolic rate.
Aaaaaaand that is all I can think of! If anyone has any questions PLEASE feel free to contact me in my ask box. If you’d like a more in-depth conversation ask me for other social media and I’d be totally into giving any information I can and to answer any questions you have. Again, I AM NOT A DOCTOR. I researched for DAYS to find this information.
