- PCOS is one of the most common
hormonal disorders in the developed world.
In fact, it's thought to affect almost
seven percent of women in the U.S.
There's surprisingly limited information
on how to treat it naturally.
That's the topic of this video.
(bings)
PCOS, or polycystic ovary syndrome,
is a condition characterized
by hormonal imbalances in women.
Specifically, an imbalance in male hormones,
or androgens, produced by the ovaries
Unfortunately, there is no known cure yet,
and the cause is unknown.
However, genetic predisposition coupled with
inadequate diet is though to be a major driver.
Research shows, the most effective eating pattern for PCOS
is one that promotes weight loss
and reduces levels of the hormone insulin.
This is PCOS, coupled with weight gain,
drives insulin resistance.
That's why PCOS dramatically increases risk of
type two diabetes and other metabolic health conditions.
Additionally, studies show high insulin levels appear
to upset regulation of the sex hormones.
This worsens PCOS in a vicious cycle.
Whichever diet helps you successfully lose weight and lower
insulin levels will have the best possible outcomes.
Now assuming that you have been unsuccessful on a
low fat diet, which can work, by the way,
then a low-carb diet is a viable option.
A low carb diet is an eating pattern where carbs
make up roughly 30% or less of your energy intake.
Now by comparison, the average
American diet is around 60% carbs.
Reducing carbs tends to equal a higher protein intake,
shown to keep you feeling full for longer
and reduce total calories consumed through the day.
That's why low-carb diets can work well
for weight loss when not counting calories.
A ketogenic diet, which is an extremely low-carb diet,
has also shown to be promising.
However, it is extremely difficult to stick to,
so much so that I don't typically recommend it.
Aside from overall eating patterns,
there are some common food concerns of PCOS patients
that should be clarified.
First one is dairy.
Some observational studies have linked low-fat dairy intake
with increased risk of PCOS, while others suggest
full-fat dairy has a protective effect.
It's really unclear at this stage, but we cannot draw
any firm conclusions from observational studies.
If low-fat dairy is indeed bad for PCOS,
and full fat dairy is not, it's likely because
low-fat dairy and other diet products
tend to have significantly more sugar.
In any case, dairy free is certainly worth a try
if other changes haven't worked for you.
With a wholesome diet, dairy is not essential.
There have also been some concerns with soy,
but again the evidence is not that solid,
it seems that moderate soy consumption is very likely safe,
however, it seems an unnecessary risk to eat a lot of soy
or to intentionally increase your intake of soy.
Several studies indicate those with PCOS tend to have high
levels of a compound in the blood called homocysteine.
Now, high levels are thought to be an
independent respective for heart disease and stroke.
The most efficient way of reducing homocysteine
is by increasing folate or folic acid intake,
which are forms of vitamin B9.
Now folate comes from whole foods,
while folic acid is the synthetic version in supplements.
The top folate sources per 100-gram serve are
beans and lentils, raw spinach, asparagus,
and romaine (or cos) lettuce.
Last thing, you must limit junk food, and added sugars
which are a nightmare for treating PCOS.
They're generally very high in calories
and high in added sugar, which increases insulin levels
and can disrupt other hormones.
Know that successfully treating PCOS
also involves some other factors such as managing
chronic stress, increasing physical activity levels,
and improving your sleep.
All these things can greatly influence our hormones,
and in the end PCOS is a hormonal problem.
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