Diet For PCOS

Diet For PCOS - FATS

You can improve your diet by choosing the appropriate amounts and types of fat and oils. If you are overweight, you can benefit from consuming less than 25% of total calories as fat. Eating the right kind of fats and oils is very important. Olive oil and fish oil supplements are HEALTHY choices.

We recommend you increase your consumption of omega-3 fats, which is one of the essential fatty acids or EFAs. The word "essential" means they are essential for life and must be obtained from the diet because they are not manufactured inside your body. Omega-3 fats are found in cod liver oil, EPA/DHA capsules, and in fatty fish such as salmon, sardines and mackerel.

We also recommend you eliminate trans-fatty acids from your diet. A trans-fat is an unsaturated liquid oil that has been chemically transformed into a saturated fat so that it will be a solid instead of a liquid. Margarine, which is a solid made from a liquid, is an example of a product containing trans-fats. The problem with trans-fats is that they have been implicated as contributors to heart disease and diabetes. We have every reason to believe they also contribute to PCOS problems. In packaged products, you can identify a trans-fat by the word "partially hydrogenated". If you see "partially hydrogenated" on any food product label, we recommend that you not consume that product.

Top

Diet For PCOS - PROTEIN

The consumption of protein is another complex topic. Some of you are on low carbohydrate diets that emphasize adequate protein. If your protein is land animal protein, it also means you may be eating a high saturated fat diet, because saturated fats are found in most animal protein. A diet high in saturated fat is associated with heart disease and diabetes. It also indirectly alters your hormonal patterns.

Consider animal protein foods that are lower in saturated fat such as fish, non-fat cheese, turkey and chicken. Convenient plant-based proteins are soy and rice protein powders, which are free of saturated fat.

Diet For PCOS- CARBOHYDRATES

The amount and type of carbohydrate you eat will influence your hormones. A diet high in refined carbohydrates will lead to an excessive insulin response, which in turn can stimulate the androgen production that contributes to hirsutism and other PCOS symptoms.

You’ve probably heard about "low-glycemic carbohydrates". Carbohydrates (starches and sugars) are found in grains, nuts, seeds, vegetables and fruit - and in all manufactured products containing these items. A low-glycemic carbohydrate is one that causes only a small rise in blood sugar, thus avoiding a problem with insulin, which is the hormone that lowers blood sugar.

For example, a rice cracker is a refined carbohydrate. Brown rice is a complex carbohydrate. Not only does brown rice give you better nutrition, it’s also lower on the glycemic index. You will be healthier and have better balance of your hormones if you consume unrefined, complex carbohydrates as opposed to refined carbohydrates. A complex carbohydrate is something you find in nature, not at the end of an assembly line.

And don’t forget that fresh vegetables, fresh fruit, and unprocessed nuts and seeds are nutritious sources of essential fats and protein as well as complex carbohydrates.

Top

Diet For PCOS - FLUIDS

Even what you drink can have an effect on hirsutism and other PCOS difficulties. For example, studies show that the ingredients in green tea can reduce the effects of testosterone.

Diet For PCOS - CALORIE RESTRICTION

We’ve spoken about the type of foods to eat. But how much should you eat? A very modest level of calories appears to be effective for reducing insulin levels and increasing sex hormone binding globulin (SHBG). SHBG is necessary for the control of testosterone. In one small study using a low-calorie, low-fat diet, 40% of hirsute obese women who lost at least 5% of their body weight had a reduction in hirsutism.

However, low-calorie diets are potential gateways to eating disorders and health-devastating failure experiences. Any calorie restricted diet or any other major change in your diet should be done with the support and supervision of a knowledgeable healthcare provider.

Top

Supplements for Hirsutism

SUPPLEMENTATION - VITAMINS & MINERALS.

Quite a number of vitamins and minerals are helpful for normalizing insulin and androgens, or reducing the effects of testosterone. They include chromium, vitamin E, magnesium, zinc, copper, and vitamin B6, to name a few.

Supplementation may also be indicated if your diet has been less than optimal and if you are taking multiple medications. Take vitamin B6 for example. The processing of foods may transform B6 into another compound that your body can’t use.

You want to have some B6 on board because it appears to reduce the production of prolactin , a hormone that causes testosterone to be taken up by tissues. Some women with PCOS have too much prolactin. Vitamin B6 also dampens the responsiveness of cells to hormones, and when there is a vitamin B6 deficiency, the cells appear to have an exaggerated response to hormones.

In summary, supplementation with vitamin B6 and other nutrients should be considered for inclusion as part of your overall program to control hirsutism and other PCOS symptoms.

SUPPLEMENTATION - HERBS.

There are herbal medicines that work like anti-androgen drugs by inhibiting the enzyme that converts testosterone into the much more potent DHT (dihydrotestosterone). DHT is the hormone in your skin that stimulates hirsutism. Pygeum africans ,Saw palmetto, urtica dioca all inhibit the action of testosterone. There have been studies of men with testosterone disorders that demonstrate the effectiveness and safety of these herbs. There aren’t yet any studies of hirsute PCOS women. It has traditionally been used to treat menstrual irregularities and improve fertility. It is thought that vitex normalizes LH (luteinizing hormone). High levels of LH contribute to androgen production. Vitex is an important herb for natural treatment of PCOS.

Top

Exercise

Regular exercise is a critical component to any program for reducing hirsutism, obesity, insulin resistance and other problems associated with PCOS.

Any exercise is beneficial, for a multitude of reasons. However, you may need to increase the intensity of your exercise to get maximum effect. A recent study reported that intense aerobic exercise for 30 minutes at least 5 times a week improves insulin sensitivity, thus helping to reduce hirsutism. Women who exercised less or not at all didn’t have an improvement in insulin sensitivity. Of course, we strongly recommend you consult with your physician before starting any exercise program.

BOTTOM LINE:

NUTRITION + EXERCISE.

You may be taking drugs because you will do almost anything to get rid of unwanted hair. You can substantially improve your probability of success with better nutrition and exercise. A HEALTHY diet and lifestyle work exactly like drugs do, only there are no side effects.

Get Help from a Knowledgeable Physician

The final component of your natural approach to dealing with hirsutism and PCOS is to periodically consult with a qualified and knowledgeable gynaecologist.

Top