Polycystic ovary syndrome is a very common cause of fertility issues in women today. It is estimated that 10-15% of women have PCOS, affecting 1-10 women. It is a hormone disorder which disrupts the ovaries, and the hormones estradiol and estrogen.
PCOS is the most common hormonal disorder among women in their childbearing years. This imbalance can lead to elevated androgen (testosterone) levels irregular menstruation, and infertility. When the body is experiencing these issues, the lining of the uterus may not be shed, which can leave us at risk of endometrial cancer. With more than half of the affected population remaining undiagnosed, it is very important to be mindful of our reproductive health and to not overlook issues.
In PCOS, there is an issue when it comes to the regulation of glucose and reproductive hormones. Women with PCOS are more likely to have a decreased sensitivity to insulin, which is the hormone responsible for regulating the sugar in the blood; this is a major risk factor for type 2 diabetes. Other issues can arise when there is obesity or weight gain, such as fatty liver disease, high cholesterol, stroke, heart attack or sleep apnea.
Common factors that are associated with PCOS:
-Imbalance of Hormones
Signs of Insulin Resistance:
– Weight Gain (most common around the waist)
– Thickening of the skin around the neck, armpits, navel
– Skin tags
Diet is a great way to help you take control of many PCOS symptoms. It’s important to feel that you have some control over the health issues you deal with, and knowing what you can do to help can take a little bit of the stress out of your day. It is necessary that any changes made to your lifestyle are beneficial for your overall health.
What do I eat?
– Foods that are low on the Glycemic Index
– Eat every few hours to keep the blood sugar levels low
-Be sure to include a protein or fat and non-starchy vegetables in each meal.
– WILD CAUGHT Salmon has a great source of good fats and anti inflammatory properties.
-When eating meat, it is very important to eat grass fed or pasture raised to help reduce the amount of hormones that you may be exposed to.
-Greens are extremely important. Eat more broccoli, kale, spinach, chard, cucumber, zucchini, cabbage and cauliflower. These vegetables should make up the majority of your diet.
-When it comes to fruit, tropical fruits contain the highest in sugar content. It is suggested to stick to berries since they have a lot less sugar than other fruits.
-Fermented foods can help to improve the gut flora by aiding in digestion and absorption of nutrients, and reduce bloating.
-Adding 1-2 tablespoons of cinnamon to your morning breakfast can help your body become more sensitive to insulin, making it easier to regulate sugar levels.
What foods should I reduce or avoid?
-Dairy is insulinemic, inflammatory and can create acid. It is a common cause of bloating.
-Soy, as it can impact imbalanced hormones, mimicking estrogen in the body.
-Coffee can be inflammatory, even if it is decaf.
-Alcohol is high in sugar, high on the glycemic index, and inflammatory.
-Refined or processed foods. More processed foods = less nutritive foods.
If you have been diagnosed with PCOS or feel that you want to do more to improve your fertility and health, get started today! Your body will thank you for the attention!