In each menstrual cycle, follicles grow on the ovaries. Eggs develop within those follicles, one of which matures and get released into the fallopian tubes. This is ovulation. The remaining follicles gets dissolved into the ovary.
In case of PCOS, ovaries are larger than normal and has series of undeveloped follicles, which appear in clumps or bunch of grapes. PCOS are not always troublesome, but when cysts cause a hormonal imbalance , cause a series of symptoms.
Like most hormone-related conditions, PCOS has a variety of symptoms that are triggered by different factors. In addition , PCOS symptoms are not always the same from one woman to the next.
Well, I’m here to tell you that you can reverse and beat PCOS naturally and it comes down to take control of insulin resistance, excess androgens and inflammation.
By the end of the post , you will know :
· The underlying causes of PCOS.
· How to draft a PCOS diet plan.
· Which supplements to use for PCOS.
SYMPTOMS OF PCOS OR POLYCYSTIC OVARIES ?
· Multiple ovarian cysts
· 2-5 times larger than healthy ovaries .
· Irregular or absent menses.
· Infertility
· Acne.
· Obesity
· Excessive body hair (Hirsutism)
· Insulin resistance or diabetes
· Thinning of scalp hair.
· Velvety , hyper-pigmentation skin folds (acanthosis nigrans)
· High blood pressure
Hormone imbalance
· Androgens (testosterone)
· Cortisol
· Estrogen
· FSH (Follicle stimulating hormone)
· Insulin
· LH (Luteinizing hormones)
· Progesterone
· Prolactin
· Thyroid hormone
PCOS – HEALTH CONSEQUENCES
· Cardiovascular disease
· Diabetes
· Pregnancy associated disorders
· Cancers
· Seizure disorders
THE MAIN CAUSES OF PCOS
· Genetic disorder
· Insulin resistance
· Environmental pollution
GENETIC DISORDER
Researchers agree that PCOS is caused by set of genes inherited and woman with PCOS has a different genetic pattern than a women who don’t have PCOS(1,2)
Many women with PCOS think that their condition is a genetically inherited trait and have to take birth control pills to reduce the symptoms. You are not genetically doomed to an outcome.
INSULIN RESISTANCE
Insulin resistance means that cells in your body is less responsive to insulin hormone. You have a reduced ability to receive molecules of blood sugar into your cells, to burn fat, and regulate the liver’s production of blood sugar.
To counteract this, pancreas pump more insulin , this leads to abnormally high levels of insulin in blood. This lead to following
· Ovaries makes more testosterone than estrogen.
· Inhibits ovulation
· Delay in mature eggs or decrease in good quality egg
· Excess male hormones
ENVIRONMENTAL POLLUTION
The amount of chemical pollution today is unprecedented in human history. Chemical are scattered in the air we breath, the water we drink , the food we eat and objects we touch. Environmental toxins disrupt hormones in two ways
· Interfere in production, transport , acceptance, activity
· Metabolism of hormones
· Mimic hormones
Chemicals that have been studied , have shown to disrupt hormone and endocrine system. Most of the chemicals are fat soluble and reside in our bodies , through- out our life !. And free to damage our body. Environmental chemical pollution affect the fertility, hormone balance , general health and even the unborn child.
SO HOW TO REVERSE PCOS? STEPS TO REVERSE PCOS NATURALLY?
1. Healthy diet
2. Weight management
3. Management of insulin resistance and blood parameters
4. Healthy herbs , bitter foods and fats to support liver
5. Steps to control stress
6. Nutrient supplements
7. Detox
HEALTHY DIET
· Complex carbohydrates
· High fiber foods
· Whole fruits and veggies
· Legumes (chickpeas, lentils and beans)
· Nuts and seeds
· Fatty fish ( mackerel, sardines and salmon)
· Stress management
· Minimal consumption of foods containing antibiotics , growth hormones and pesticides
WEIGHT MANAGEMENT
Manage your weight by following any one activity 4 times a week.
· Walking
· Swimming
· Light hikes
· Yoga
· Bike riding
· Dancing
· Light aerobics
MANAGEMENT OF INSULIN RESISTANCE AND BLOOD PARAMETERS
Insulin resistance cripples the whole system, so do the following
· Dump refined sugar and stick to honey or palm sugar
· Avoid yo-yo diet, its all about eating the entire food group with balance.
· Replace refined carbohydrates with complex carbohydrates – traditional rice, whole fruits , veggies, seeds and nuts.
HEALTHY HERBS, BITTER FOODS AND FATS THAT SUPPORT LIVER
Liver detox all toxins and produces hormones
Eat bitter foods – as it is good for liver.
· Bitter gourd
· Cabbage, broccoli , radish and brussel sprouts.
· Dandelion greens
· Citrus peel
· Cocoa
· Coffee
· Green tea
· Turmeric
STEPS TO CONTROL STRESS
Eat anti-inflammatory diet for healthy hormones
Relaxation techniques - meditation , exercise , breathing exercises
NUTRIENT SUPPLEMENTS
· Omega 3 fatty acids
· Magnesium
· Cinnamon
· Turmeric
· Inositol
· Zinc
· Vitamin D
· Vitamin B6
· Probiotic
So now you have all the guidelines and tips to beat PCOS. To get started , I recommend getting my 28 day PCOS Detox and Reset program.
The best part is the program comes with
· Complete 28 day menu
· Detailed recipes
· Easy to follow shopping list
· Ongoing support
CONCLUSION
The best way to fight PCOS symptoms naturally is to eat an anti-inflammatory diet , improve insulin sensitivity , reduce stress and take nourishing supplements that support detoxification.
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