Ways to overcome Polycystic Ovary Syndrome (PCOS)

Ever Heard of Polycystic Ovary Syndrome (PCOS)? Polycystic Ovary Syndrome is most common, but it remains undiagnosed and unmanageable in most people who have it. Women with (PCOS) have a hormonal imbalance that interferes with normal reproductive processes. PCOS usually starts at puberty and is associated with irregular periods and other hormone related symptoms.

The most concerning issues with PCOS are the increase of infertility, the risk of developing type 2 diabetes and cardiovascular disease, and the higher risk of developing endometrial (uterine) cancer at an early age.

Common Symptoms of PCOS include

1. Irregular or Abnormal periods, absence of periods.
2. Difficulty of getting pregnant (because of the irregular ovulation or failure to ovulate)
3. Excessive hair growth (hirsutism) – usually on the face, chest, back or buttocks.
4. Obesity, overweight, or weight gain.
5. Thinning hair and hair loss from the scalp.
6. Acne, dark patches of skin in folds and creases and oily skin.

Women with PCOS have significantly higher rates of depression and anxiety than women without PCOS. Depression can produce feelings of sadness, hopelessness, fatigue and irritability. Other symptoms include physical pain, irregular sleep, difficulty concentrating, and digestive problems.

The Lifestyle Factors That Cause PCOS 

1. High-carbohydrate foods
2. Excess calorie consumption
3. Chronic stress
4. Inappropriate level of physical activity, whether too high or too low
5. Exposure to endocrine-disrupting chemicals (e.g., Bisphenol A, 4-methylbenzylindene, Methylparaben, Nicotine, Sodium Fluoride, PBDEs/PCBs, and Perchlorate)
6. Having a high percentage of body fat (being overweight or obese)
7. Having a low percentage of body fat due to unhealthy calorie restriction

Steps to Overcome PCOS Symptoms Naturally

Combining a vegetable-rich Ketogenic diet with exercise, sleep and meditation is one of the most efficient ways to reverse PCOS

1. Make a proper plan to fix your gut.     Gut health is inextricably linked to hormone health and overall health, so it makes sense that improving your gut health can help manage PCOS.

• Eat more plant or plant based foods
All varieties of plant foods – including vegetables, fruits, beans, legumes, nuts, seeds, and whole grains – provide good sources of nutrients and prebiotic fiber for a healthy balance of gut bacteria.

• Eat fermented foods
Fermented foods are rich in lactobacilli, probiotic bacteria that can benefit your health
1. Sauerkraut
2. Yogurt
3. Kimchi
4. Tempeh
5. Kefir
6. Kombucha

2. Eat more nutritious food
Research has shown real food diets may help with PCOS. This includes a variety of vegetables, fruits and whole grains, beans, quality proteins and healthy fats.

What to eat :
• Mostly plants – these should make up 50% of your plate (vegetables, fruits, beans, legumes, nuts, avocados, virgin olive and coconut oil, etc.)
• Carefully sourced animal foods – these should make up 25-50% of your plate (wild caught fish / seafood, grass fed meats and eggs, organic dairy)

3. Eat Antioxidant Rich Foods

Antioxidants protect your cells from the effects of free radicals and can help reduce an overabundance of inflammation in the body. Inflammation affects ovulation, hormone receptors and adrenal androgens.
Food rich in antioxidants
• Blueberries
• Goji Berries
• Pecans
• Artichoke
• Kidney beans
• Cranberries
• Blackberries
• Cilantro
• Any other varieties of plant foods

4. Manage your Stress

Stress is your body’s way of responding to any kind of demand or threat, and may play a role in causing irregular or missed periods. This can include physical stresses (i.e., poor blood sugar control, illness, gut dysfunction, etc.) as well as emotional stress (i.e., trauma, demanding schedules, exciting life events).

Reduce stress by :
• Meditation
• Exercising, but not overdoing it.
• Enjoying hobbies
• Taking breaks
• Controlling blood sugar
• Eating enough calories
• Eating real, nutrient dense foods
• Getting adequate sleep
• Balancing work and life
• Sleep well

5. Practice Yoga

Based on research in adolescents with PCOS, practicing yoga seems to improve reproductive hormone levels, insulin resistance, and cardiovascular disease risk factors. It also helps reduce stress levels and enhance the quality of life.
No matter what type of activity you choose to do, PCOS researchers recommend getting at least 30 minutes of low to moderate intensity exercises, like yoga, cycling, or a brisk walk , every day.

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