TOP 3 TIPS FOR PCOS (Polycystic Ovarian Syndrome)
Sep 29, 2021
It’s PCOS awareness month (and I am a little late to the party), but I am here to wrap it up with a bang! So what is PCOS, why does it matter, and what can we do about it!
Polycystic Ovarian Syndrome is something that over 100,000,000 women are affected by, and is therefore considered the most common endocrine disorder in women of reproductive age (endocrine = hormonal system).
It is an inflammatory endocrine disorder that is typically a result of high androgens (and often elevated luteinizing hormone – LH). Essentially both prevent your ovarian follicles (eggs) from reaching ovulation (the release of the egg) or delays ovulation which is why women with PCOS can experience irregular or absent periods.
It also has a significant impact on infertility, which can be heartbreaking and extremely challenging for those diagnosed with this syndrome.
PCOS can also lead to other symptoms including:
– Weight gain
– Acne
– Oily skin
– Hair thinning/hair loss
– Unwanted body hair (on places like face and arms)
WHAT CAN YOU DO TO SUPPORT YOUR BODY
The good news is, there is a LOT you can do to support your body if you have PCOS, to optimise your body for your health, and fertility if that should ever be a goal. In fact, it is a condition that can be reversed and healed!! I’ve shared my top 3 below!
BALANCE YOUR BLOOD SUGAR LEVELS
I have said it before and I will say it again… this is THE number one thing you can do to balance your hormones! Insulin dysregulation or resistance can alter both FSH and LH production and therefore can lead to the CYSTS actually forming on your ovaries.
You want to eat whole real foods that include a high quality source of protein, e.g. lean cuts of meat, high quality fats like walnuts and avocado, and plenty of leafy greens to support your liver and gut health!
Carbs are also essential for healthy hormones, but the quality of carbohydrates are the most important when we are looking at PCOS. So root veggies like potato, sweet potato, pumpkin and wholegrains (preferably gluten free) are going to be your go to’s.
DO NOT USE THE PILL TO MAKE YOUR CYCLES ‘REGULAR’
This is like turning off the smoke alarm without putting out the fire. The pill, or other hormonal contraceptives, only exacerbate the issue further, by shutting down ovulation completely.
It may feel like it is working temporarily, but it is not the solution! Instead, balance your insulin and androgens with the tips above, and keep stress to a minimum, making time for you during your day. Try mediation, journaling, or yoga!
FOCUS ON YOUR CIRCADIAN RHYTHM
As PCOS is an issue of ovulation, and cycles are most often irregular, it is super important that you focus on getting your daily rhythm regular, before you can think about getting your monthly rhythm regular.
As females we have both our circadian rhythm (24 hour cycle) and infradian rhythm (monthly cycle). So, we must first balance one, then the other. One of the best ways to do this is through establishing a good sleep pattern.
Focus on waking and sleeping at the same time every day over the next few weeks to allow the body to bring the circadian rhythm back into balance. It sounds simple, but the body loves the fundamentals, routine and consistency, and without enough or regular sleep, nothing in the body is going to be happy!
@nicolemjardim – Instagram
If you are looking for further resources on PCOS or getting support check out:
The Period Party Podcast
The Book: 8 Steps to Reverse Your PCOS – Dr. Fiona McCulloch
@larabriden
@nicolemjardim,
@drjolenebrighton on IG
Yours in Health,
Sheree xo
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