Manage your PCOS with lifestyle and nutrition… by Nurse Fiona

 In Health & Wellbeing, Lifestyle, Nutrition, Skin Health

How you can manage PCOS by Nurse Fiona

Polycystic Ovarian Syndrome (or PCOS) affects 5–20% of women of reproductive age worldwide. This complex condition is thought to have many causes from insulin resistance to ovarian and adrenal dysfunction. There is growing evidence that environmental influences such as nutrition and lifestyle can influence the expression of this syndrome. We offer various functional tests at Nuriss to assess the drivers behind this condition including:

– PCOS blood profile

– Fasting glucose and insulin

– Blood lipid profile

– Adrenal stress index test

 

Nurse Fiona gives nutritional advice to help support patients with this condition:

  • Eat a low calorie, high protein diet with foods low on the glycemic index and glycemic load list. A recent study has shown that subjects with PCOS on a high protein, low GL diet caused a significant increase in insulin sensitivity and a decrease in CRP level when compared with a conventional diet¹.
  • Increase fibre. Dietary fibre is thought to promote healthy oestrogen metabolism, which aids in the reduction of raised androgens.
  • Decrease trans and saturated fats.
  • Increase essential fatty acids. Experimental research indicates that the EFA, linoleic acid improve insulin action in peripheral tissues and decrease insulin secretion from the pancreas.
  • Remove refined foods and toxins from diet. There is research that has shown high-fructose corn syrup available in most packaged foods can alter ovarian histology and alter menstrual cycle². It would be advisable for patients with PCOS to remove as many packaged and processed foods as possible, since these are filled with many types of artificial ingredients, preservatives, sugars, sodium and potential endocrine disruptors.
  • Remove conventional dairy from diet and opt for organic dairy only. A cross-sectional design study involving 400 Iranian women with PCOS showed a direct link between milk consumption and a risk of for this disorder³. Milk contains growth-stimulating hormones, including IGF-1 and DHT, which increases androgens.

 

Key nutrients to support PCOS include:

  • Inositol: Myo-inositol has been shown to improve metabolic factors associated with PCOS.
  • B Vitamins: are essential to detoxify hormones for excretion.
  • Vitamin D.
  • Chromiuim: can improve glucose control.
  • Alpha Lipoic Acid: can increase insulin sensitivity.
  • Magnesium: Women with PCOS are 19 times more likely to have a magnesium deficiency, according to a study in Gynaecology Endocrinology⁴.
  • Spearmint Tea: shown to reduce androgen levels.

 

Lifestyle factors to support PCOS

  • High intensity exercise for 30 minutes 3 times per week.
  • Reduce stress levels to support adrenal glands.
  • Avoid known endocrine disruptors including BPA found in plastic.
  • Acupuncture to improve menstruation and decrease circulating testosterone levels.

 

At Nuriss, we have collaborated with Francesc Miralles who can provide patients with a bespoke natural therapy service.

For more information about our treatments, please email enquiries@nuriss.co.uk

 

References:
1- Mehrabani, H., Salehpour, S., Amiri, Z., Farahani, S., Meyer, B. and Tahbaz, F. (2012). Beneficial Effects of a High-Protein, Low-Glycemic-Load Hypocaloric Diet in Overweight and Obese Women with Polycystic Ovary Syndrome: A Randomized Controlled Intervention Study. Journal of the American College of Nutrition, 31(2), pp.117-125.
2- Ko, E., Kim, H., Kim, Y., Kim, H. and Lee, S. (2017). Effect of High Fructose Corn Syrup (HFCS) Intake on the Female Reproductive Organs and Lipid Accumulation in Adult Rats. Development & Reproduction, 21(2), pp.151-156.
3- Shishehgar, F., Ramezani Tehrani, F., Mirmiran, P., Hajian, S., Baghestani, A. and Moslehi, N. (2016). Comparison of Dietary Intake between Polycystic Ovary Syndrome Women and Controls. Global Journal of Health Science, 8(9), p.302.
4- Sharifi, F., Mazloomi, S., Hajihosseini, R. and Mazloomzadeh, S. (2011). Serum magnesium concentrations in polycystic ovary syndrome and its association with insulin resistance. Gynecological Endocrinology, 28(1), pp.7-11.
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