Inositol is
a word that collectively refers to molecules with a similar structure, a
collection of nine stereoisomers. While the term 'inositol' is used commonly
with dietary supplements, it usually refers to a specific stereoisomer called
myo-inositol. Inositols are Pseudovitamin compounds that are falsely said to
belong to the B-complex family, and are found in most foods but in highest
levels in whole grains and citrus fruits.
Myo-inositol
shows the most promise as a dietary supplement for promoting female fertility,
restoring insulin sensitivity in instances of resistance (type II diabetes and
polycystic ovarian syndrome being the most well investigated), and for reducing
anxiety as well. Due to the mixed benefits to insulin resistance and fertility,
myo-inositol is considered a good treatment for PCOS in women.
It also
holds some promise as an anti-depressant (although not as impressive as its
anxiolytic and anti-panic effects) and against some other conditions associated
with anxiety such as panic disorders and binge eating. It is relatively
ineffective for schizophrenia and autism, and has failed in treating PTSD
despite its anti-panic effects.
In part
because of its benefits to fertility and PCOS, as well as the anxiolytic
effects potentially helping symptoms of PMS (dysphoria and anxiety mostly),
myo-inositol is sometimes referred to as a general female health supplement. At
times, the anti-depressant effects associated with this supplement seem to only
work in females with males having no benefit.
It is a very
safe supplement to ingest, and all side-effects associated with myo-inositol
are merely mild gastrointestinal distress from high doses. High doses (usually
in the 12-18g range) are required for any neurological effects while lower
doses (2-4g) are sufficient for fertility and insulin sensitizing effects. it's avaible in amazon now with discount you can get now.
PCOS and
thyroid disease are two diseases that are often considered when a woman goes to
her doctor with missing periods and abnormal hair growth. Hypothyroidism and
hyperthyroidism are the two types of thyroid disease which doctors will test
for when deciding between thyroid disease and PCOS.
Hyperthyroidism
Pathophysiology
The
pituitary gland in the brain produces a hormone called Thyroid Stimulating
Hormone (TSH), which goes to the thyroid and stimulates it to secrete Thyroid
Hormones (known as T3 and T4).
On the
thyroid are proteins called receptors, which actually receive TSH and allow it
to stimulate production of T3 and T4. Graves Disease, one cause of
hyperthyroidism, occurs when antibodies are produced against those receptors,
increasing the amount of T3 and T4 produced. Other causes of hyperthyroidism
include thyroid cancer and increased secretion of TSH from the pituitary gland.
Symptoms
Because
thyroid hormones are instrumental in many aspects of metabolism, many symptoms
are characteristic of hyperthyroidism. Here are the most common:
1-Enlarged
thyroid gland
2-Amenorrhea
3-Weight
loss/increase in appetite
4-Excessive
sweating
5-Heat
intolerance
6-Temporary
hair loss/ hair that is soft and fine
7-Pincreased
heart rate and blood pressure
8-Insomnia
Diagnosis:
The doctor
will ask you questions about your symptoms and do a physical exam. He will also
run blood work to test levels of TSH, T3, T4, and antithyroid antibodies.
Typically,
TSH is lower than normal, while T3 and T4 may be elevated.
Treatment:
Today, there
are many options for treatment of hyperthyroidism. Speak with your doctor to
determine which is most appropriate given your age, and diagnosis. Here are the
most common approaches.
Medications:
Anti-thyroid medications including propylthiouricil and methimazole, reduce the
amount of thyroid hormone that your thyroid gland produces.
You may need
to be on this medication for a while, even if symptoms begin to clear up.
Radioactive
iodine: Also a pill, this altered form of iodine is absorbed into your thyroid
gland and begins to shrink the tissue. This can help reduce the symptoms that
you experience. Because it can be difficult to control exactly how much tissue
is reduced, you may need to take replacement thyroid hormone (usually
Synthroid) to supplement.
Surgery: If
you are not a candidate for medication or radioactive iodine, surgery can be
performed to remove the thyroid gland. Special care is taken to preserve the pararthyroid
glands, small glands on the thyroid which regulate calcium metabolism. You will
need replacement thyroid hormone (usually Synthroid) for the rest of your life.
Hypothyroidism
Pathophysiology
This results
when inadequate amounts of thyroid hormone (T3 and T4) is produced. In primary
hypothyroidism, the loss of thyroid tissue typically causes the lack of hormone
production. This occurs when the thyroid is removed usually due to cancer.
If the
pituitary gland fails to produce enough TSH, due to a pituitary insufficiency
or tumor, this is called secondary hypothyroidism.
In addition
to removal of the thyroid as in cancer, hypothyroidism may develop for a number
of reasons. The most common cause is a deficiency of iodine, as iodine is
necessary for the production of thyroid hormone. If there is not enough iodine
present in the body, the thyroid gland enlarges as it works harder to get the
necessary iodine. Hashimoto's disease is an immune disease where the body
produces antibodies against the cells and tissue of the thyroid gland. This
leads to a diminished amount of thyroid hormone production. Certain medications
such as lithium can affect thyroid function as well. If you are concerned about
any of the medications you are taking, consult your doctor for more
information.
Symptoms
Symptoms of
hypothyroidism include the following:
1-Cold
intolerance
2-Fatigue and
lethargy
3-Anovulation,
which can cause irregular or infrequent periods
4-Heavy or
prolonged bleeding, which can also be caused by anovulation
5-Decreased
libido
6-Weight gain
despite decreased appetite
7-Constipation
8-Coarse, dry
skin
Diagnosis
When
diagnosing hypothyroidism, your physician or primary healthcare provider will
most likely run a panel of thyroid hormones, including TSH, T3 and T4. In
hypothyroidism, TSH is typically elevated, while blood concentrations of T4 may
be decreased. A thorough history must also be considered when evaluating the
results of your lab work.
Treatment:
Hormone
replacement therapy is usually the first line of treatment. By replacing the
deficient hormones, the disease can be managed, and symptoms reversed. The drug
most commonly prescribed is Synthroid (Levothyroxine). Dosages are prescribed
according to lab work results, though doses of 50mcg through 200mcg is typical.
Your doctor may want to routinely check your blood work to ensure that your
dose does not need to be changed.
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Endometrial
cancer is the form of uterine cancer that's most commonly diagnosed. Women can
be at higher risk for endometrial cancer for several reasons, including health
conditions and lifestyle factors that can boost their estrogen levels.
Polycystic ovarian syndrome, or PCOS, is one of those health conditions known
to increase a woman’s chances of developing endometrial cancer.
Ovaries
produce the hormone estrogen and the egg that is released monthly — a process
called ovulation — during a woman's reproductive years. PCOS is a condition of
the female reproductive system that causes a bunch of small cysts, which are
tiny sacs of fluid, to form on the ovaries. Women with PCOS typically don't
ovulate and have abnormally high levels of androgen hormones, often called
"male" hormones.
Women with
PCOS also have increased levels of estrogen and abnormally low levels of
progesterone, another hormone.
Hormone
levels play a big role when it comes to cancer risk — particularly types of
uterine cancer like endometrial cancer. Women with PCOS and other factors that
increase estrogen levels — including obesity, diabetes, or taking medications
like tamoxifen (Nolvadex, Tamosin, Tamofen, Tamoxen) or estrogen replacement
therapy — are more likely to develop endometrial cancer than those without
these factors. The abnormal amounts of estrogen are particularly risky when not
balanced by sufficient progesterone levels in the blood. This is why
post-menopausal women who have not had a hysterectomy and who need treatment
for severe menopausal symptoms will be prescribed both estrogen and
progesterone, instead of estrogen alone.
Progesterone
is the hormone responsible for the monthly "shedding" process of the
endometrium — or the lining of the uterus. This process results in monthly
menstruation, which many women with PCOS don't have because of insufficient
progesterone levels. Without progesterone and monthly periods, the endometrium
becomes thick and the cells may become altered, leading to a precancerous
condition called endometrial hyperplasia. Eventually, endometrial cancer may
develop if PCOS is left untreated.
Reducing
Your Endometrial Cancer Risk
While you
can't prevent PCOS, it's important to know your risk for endometrial cancer and
figure out what you can do to protect your health and minimize that risk.
If you have
PCOS, do what you can to keep other risk factors for endometrial cancer in
check:
Treat your
PCOS. If left untreated, hormone levels will remain abnormal and affect your
whole body and your cancer risk. Seek treatment for PCOS early and regulate
hormone levels. You can do this with oral contraceptives — progesterone-only
pills are best to reduce endometrial cancer risk — or metformin (Glucophage,
Glucophage XR, Glumetza, Fortamet, Riomet), the diabetes medication, to manage
hormone production. Surgery may also be an option.
Reach and
maintain a healthy body weight. Most often, women with PCOS are obese or
overweight. And obesity is a known risk factor for endometrial cancer because
it also increases estrogen levels. By getting regular exercise and sticking to
a healthy diet, you can lose excess pounds and minimize your endometrial cancer
risk, even if you have PCOS.
Avoid fat in
your diet. Besides helping avoid unwanted pounds, trimming the fat from your
diet can reduce endometrial cancer risk. It's thought that fat affects the way
that estrogen is metabolized and used by the body, which can also raise the
chances of developing endometrial cancer.
Get regular
Pap smears and pelvic exams. If you already know you're at a greater risk for
endometrial cancer because of your PCOS, it's important to keep an eye out for
early signs of cancer. Having a regular pelvic exam done by your gynecologist
can help to identify endometrial cancer and begin treatment.
Having PCOS
doesn't mean you're destined to develop endometrial cancer, but it does mean
that you're at an increased risk for the disease. So take good care of yourself
by focusing on preventive care, maintaining a fit body, and living a healthy
lifestyle to reduce your endometrial cancer risk. Share it with your freinds if you like it !
Being tired is the worst. In fact, the only thing that is worse than being tired is when you realize you are tired of feeling tired all the time.
Fatigue is a vague symptom and therefore, it does not get much attention from PCOS experts. But if you ask one of the many women living with PCOS (including me) -fatigue is one of the most troubling symptoms of Polycystic Ovarian Syndrome.
The fatigue I am talking about is different from boredom or being sleepy after a night of Netflix binging. It is a truly physical sense of exhaustion, where you might want to do something, but you just feel too worn out to make it happen. I’ve turned down wine nights with the girls and procrastinated on writing a blog post because fatigue has reared its ugly head.
Today I am going to give you a practical approach to managing fatigue. But first I want to tell you to go to your doctor and get a check-up. In case my Lululemon crop pants did not tip you off- I’m a personal trainer and not a physician.
Chronic Fatigue could indicate that you have another medical condition. Some the conditions common to PCOS women include:
Thyroid Disease
Auto Immune Conditions
Sleep Apnea
Diabetes
B-12 deficiences (linked to long-term metformin and birth control pill use)
So go to your doctor and rule out all of this stuff.
My perspective on PCOS and Fatigue
At the center of PCOS is a hormonal imbalance. Our bodies are already dealing with some level of hormonal dysfunction. Therefore, we’re probably more vulnerable to other environmental stressors like a poor diet, sleep deprivation, and unmanaged stress. I believe that fatigue is one way that your body communicates to you that something in your environment is not good for you.
Better nutrition, good sleep hygiene, and stress management can reduce PCOS fatigue. Yep, I know this is not novel or cutting-edge information. But the truth is that if you manage these areas of your life better, you will feel like the energizer bunny.
Blood Sugar Imbalances
Spiking and plummeting blood sugar levels will make you feel fatigued.
This might be the cause of fatigue if:
Your fatigue seems to come and go in waves and can be remedied by eating or if you feel especially low after eating.
Action Steps:
Eat balanced meals. Eat healthy sources of proteins, fats and carbohydrates with every meal. Do not get caught up in the exact gram amounts of each macronutrient. Instead, use this simple diagram to plan meals:
Eat breakfast within 90-minutes of waking up. Not eating until lunch may seem like a good way to cut back on calories, but it could negatively impact blood sugar regulation. Researchers at Tel Aviv University found that skipping breakfast triggers major blood sugar spikes and impairs the insulin responses of type-2 diabetics. Much like type-2 diabetics, women with PCOS have impaired insulin response so eating breakfast is probably in our best interest too.
Eat about every four hours. I do not believe that constantly snacking throughout the day is a good way to balance blood sugar. However, you should eat at regular intervals. About every four hours over the course of the day. This means that you will probably need a small balanced snack between lunch and dinner.
Supplements that can help:
Inositol and cinnamon have been shown to help with blood sugar imbalances. Talk to your healthcare practitioner about finding the right dose for you.
Sleep Deprivation
Sleep deprivation is associated with a laundry list of health problems including insulin resistance, being overweight and feeling fatigued.
This might be the cause of fatigue if:
You get less than 8 hours of sleep each night, you have trouble staying asleep, or you wake up tired after a full night of sleep.
Action Steps
Ruthlessly prioritize sleep. There are few things in life more important than getting enough sleep. Sleep is not a luxury- say that again out loud- sleep is not a luxury. If you have over-scheduled yourself to the point that you can’t get into bed 8 1/2 hours before you need to wake up, it is time to start saying no to unnecessary commitments. If you are living with an infant- hang in there! But the rest of you need a reality check if you don’t have enough time to sleep something is wrong with your priorities.
Go to bed and wake up at the same time every day. If you want to recover from sleep deprivation, you will need to get on a sleep schedule. For the time being, skip late nights out with friends and sleeping in on Saturday. In the future, you may be able to get away with the occasional deviation from your sleep schedule but until you’re fully recovered it is best to go to bed around 10 pm and wake after 6 am. According to Nutritionist Chris Sandel, the phase of sleep where your body repairs itself occurs between 10 pm and 2 am so you do not want to miss out on that restorative process by being awake late into the night.
Manage your light exposure. Natural sunlight exposure helps humans sleep well. One way to improve your chances of getting a good night’s rest is to go outside a few times a day and enjoy the sunlight. Plus sunlight helps you make vitamin D. Note: Some research has found the women with PCOS are low in this important vitamin.
On the other hand exposure to the blue light emitted by electronics can cause sleep disruptions. In fact, the American Medical Association states that exposure to excessive light at night, including extended use of various electronic media, can disrupt sleep or exacerbate sleep disorders. One way to lessen the effect of blue light on sleep is to download a program called F.lux. F.lux is a software program that changes the light admitted by your electronics so that it mimics natural light.
Do not consume any caffeine after 2 pm. You may not feel like that 4 pm caffeine boost affects your sleep, but it might be reducing the quality of your sleep without you even knowing it. For example, one study found that test subjects who consumed caffeine 6 hours before sleep experienced a less restful night without even knowing it. The caffeinated subjects reported that they slept well but electronic sleep monitors told a different story: total sleep time, and sleep efficiency significantly deteriorated when they consumed caffeine 6 hours before bed.
Give your bedroom a makeover. Make sure your bedroom is a hospitable sleep environment. High-quality mattresses, pillows, and linens are a wise investment. Hang up blackout curtains if your windows let in a lot of artificial light at night. Keep the room cool and free of distractions like televisions and computers.
Supplements that can help:
Melatonin has been shown to help with insomnia and improve sleep quality. Talk to your healthcare practitioner about finding the right dose for you.
Stress overload
I know we would like to avoid stress altogether, but that is simply an unrealistic expectation. Stress is part of life and stress only becomes detrimental to our health when we let it consume us.
This might be the cause of fatigue if:
You feel tired but wired. You have trouble relaxing or have unexplained body aches.
Action steps
Evaluate your commitments. Ok superwoman, take a look at your day planner. Have you set aside time for self-care? If not, that is a warning sign. Living well with PCOS requires that you set aside time for exercise, sleep, meal prep, and restorative activities like seeing a therapist, getting a massage, or just watching the grass grow.
If you have not left space in your life for well, you then it is time to gracefully turn down obligations or responsibilities that are a choice. You do not have to be PTA president and the chairwoman of a local charity- you want to be all of these things. But if you’re feeling fatigued enough to read a blog post about fatigue it is time to reevaluate your commitments.
Practice Mindfulness. Do you have racing thoughts or strong emotional responses to stress? Your reaction to a stressful situation may not just be mentally uncomfortable; it might be physically exhausting too. Simply put- “feeling stressed-out” can stimulate a hormonal response in your body. If you are chronically saturating your body in stress hormones, you could start to experience fatigue.
Mindfulness practices like meditation, mindful walking, and breathing exercises can help you improve your reaction to stressful situations. Just 10-minutes a day of mindfulness practice can make a dent in your stress levels. To get started try these yoga breathing exercises from yoga instructor Caren Baginski:
Include parasympathetic exercise in your program. Short high-intensity exercise is ideal for addressing the metabolic aspects of PCOS. Ideally, you should balance out these intense workouts with exercise that stimulates your parasympathetic nervous system. The parasympathetic nervous system is the division of your nervous system that shuts down your “fight or flight” responses to stress and allows you to rest and recover.
Walking, gentle yoga and Tai Chi are just a few forms of exercise that fall into this category. I recommend you get in 2-3 sessions of parasympathetic exercise every week. To recover from chronic stress, you may even need to cut down on intense exercises in favor of parasympathetic exercise.Please Share This article with your freinds in facebook if you like it !
Supplements that can help:
Ashwagandha has been shown to reduce symptoms of stress. Talk to your healthcare practitioner about finding the right dose for you.
You can get it now from amazon:
Because estrogen dominance is very often associated
with PCOS, it’s best to stick with organic animal products as conventional
animals are often given hormone shots and the excess estrogens are stored in
the fat and meat. Ingesting hormones is causing major issues with our bodies,
whether it be PMS, infertility, or menopause. The more organic/grass-fed meat
we can buy the better of we’ll be. Organic isn’t always the answer as many
large organic farms just feed organic grain instead of allowing them to eat their
natural diet, but if that’s all you can find – it’s better than conventional!
2-AVOID REFINED SUGARS AND GRAINS
Sugars are the thorn in the side of any woman who is
dealing with PCOS. It’s basically a double whammy – it depletes the body of
nutrients and it causes insulin resistance which causes unbalanced hormones.
Cutting out all refined sugars and flours is extremely important!! Cutting back
on your consumption of even unrefined (or natural) sugars is also important as
any type of sugar affects the body’s insulin production. Some women, especially
those with moderate to severe PCOS find that eating a primal diet is needed to
reduce and even eliminate symptoms.
3. CHOOSE NATURAL WOMEN’S PRODUCTS
Used by women every month, conventional pads and
tampons are actually not great for the body. Tampons contain something known as
dioxin which is both carcinogenic (causing cancer) and inhibiting to fertility.
Disposable pads prohibit air flow and can cause the area to be a breeding
ground for bacteria, though they are better than using tampons. The best options
for menstrual products are going to be reusable, fabric pads*, natural tampons,
or something like the Diva* or Moon cup*.
4- BE AWARE OF XENO-HORMONES
Mimicking estrogen in our bodies, xeno-estrogens are
found in plastics, many beauty supplies, cleaning products, and pesticides.
Once in the body they disrupt the hormone balance causing our bodies to be
confused on how many natural hormones to make. And the higher the estrogen in
the body, the lower the progesterone, causing major problems with fertility.
Choosing organic produce, making your own cleaners and beauty supplies, and
using glass instead of plastic will go a long way in reducing your exposure to
these chemical hormones.
5-AVOID SOY
While the jury is still out on how soy affects
hormones production due to the phyto-estrogens in it, it’s still on my do not
eat list. What happens in the body is this: your natural estrogens go floating
around the body, produced by organs and fat cells. Once they come across an
estrogen receptor, they fit into it like a specific key fits into a lock – no
other hormone will fit in that receptor. Plant based estrogens are basically
the same shape as natural estrogens and they fit in these receptors. Some
people/nutritionists/doctors say that these plant-based estrogens cause excess
estrogen in the body since they take up the space the natural estrogens should,
causing the natural ones to move around the body looking for a place to go.
others say that plant-based estrogens can reduce the amount of estrogen your body
produces over time as the body gets signaled that there is enough.
But most holistic health professionals I’ve spoken
with say that the plant-based estrogen particles in soy (isoflavones) are
different from other plant-based estrogens and they recommend no one consume
unfermented soy. I’ve also heard way to many stories of damage caused to
people’s health from moderate soy consumption, infertility being one of them.
6-TAKE CARE OF YOUR LIVER
Your liver is responsible for taking excess and old
hormones out of the body. If its overworked because of over consumption of
processed and sugary foods, it won’t be able to keep up and do all of it’s work
– so the excess and old hormones stay. taking time a few times a year to gently
cleanse the body is very beneficial as well as increasing your consumption of
liver friendly foods like lemon, beets, and garlic. You could also prepare a
liver cleanse tincture* to help boost liver function and get rid of toxins.
7-AVOID FOOD PRESERVATIVES
Chemicals placed in food to preserve or enhance
flavor are harmful to anyone, but especially those who deal with some sort of
health issue. They cause issue with insulin production and also slow down the
liver, giving it more to do. Cutting out processed foods is the easiest way to
lower consumption of chemicals like MSG, Aspartame, and the multitude of
colorings and chemical flavorings used.
Metformin is safe to take during pregnancy. In fact, Metformin is an extremely useful treatment for women who are diabetic or become diabetic during pregnancy.
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Should every woman with PCOS take Metformin?
Metformin is a safe, worthwhile treatment option for women who have PCOS and insulin resistance. If you do not have insulin resistance, Metformin will not be of much use to you.
That being said, many women with PCOS do have insulin resistance, even some lean women. You and your physician should thoroughly evaluate you insulin sensitivity, and use that information to create a treatment plan. Dr. Kalan suggests PCOS patients get Hemoglobin A1c, fasting blood sugar, fasting insulin levels and 2-hour glucose tolerance tests to evaluate their insulin sensitivity.
Will the long-term use of birth control pills damage your fertility?
Dr. Kalan explained that birth control pills will not diminish your fertility. However, time will. All women experience a decrease in fertility as they age. If you come off birth control pills after several years and have a difficulty conceiving, age is the likely culprit.
Dr. Kalan says that birth control pills can be a safe and effective part of a larger PCOS treatment plan. They can help women with PCOS manage their symptoms and regulate their cycles. Dr. Kalan recommends that women periodically go off birth control pills so that they can evaluate their natural cycles. In some cases, PCOS symptoms can decline as a woman ages and birth control may no longer be necessary to control her cycles and symptoms.
If you smoke, you should talk to your doctor about possible health risks associated with smoking and the use of birth control pills.
If you have
polycystic ovary syndrome (PCOS), you're not alone. According to the National
Center for Biotechnology Information, this hormonal disorder affects between 5
percent and 15 percent of women of reproductive age in this country.
In
polycystic ovary syndrome, cysts develop on the ovaries, and the body produces
excess hormones called androgens, which cause an irregular menstrual cycle. As
a result, ovulation can be unpredictable, and getting pregnant can be
challenging.
"Since
puberty, I've averaged one menstrual cycle per year," says Carrie, a
mother from the Midwest who has PCOS. "I always wondered if I could have
children."
Carrie tried
getting pregnant for several months, but wasn't able to because she wasn't
ovulating. After evaluating her bloodwork, her OB/GYN suggested she go on
either Clomid or Metformin to help balance her hormones to promote ovulation.
"Because
I had a very slight imbalance in my hormones, my doctor suggested trying
Metformin before going straight to Clomid. Since I heard horror stories about
Clomid causing multiples, I was happy to try Metformin first," Carrie
says.
Metformin is
a diabetes medication that is sometimes used to regulate hormones in women with
PCOS by balancing their insulin level. This effect leads to more regular
menstruation and ovulation cycles, according to WebMD.
Carrie got
pregnant the first month she took Metformin.
But not all
women with polycystic ovary syndrome have such good results. In fact, experts
say more evidence is needed to prove that Metformin helps conception in PCOS
patients.
"When
putting all the data together, it appears Clomid is better at achieving a live
birth rate than Metformin, and that adding Metformin is not beneficial,"
says Dr. Joanne Stone, director of maternal fetal medicine at The Mount Sinai
Hospital in New York.
Even if
Metformin helps some women get pregnant, Stone says it does not increase actual
live birth rates. Women with polycystic ovary syndrome have an increased risk
of miscarriage, according to the American Pregnancy Association.
Some studies
have looked at whether Metformin can decrease the rate of miscarriage in these
women. Dr. Suzanne M. Kavic, director of reproductive endocrinology and
infertility at the Loyola University Health System and associate professor of
OB/GYN and medicine at the Loyola University Chicago Stritch School of
Medicine, cautions against using the drug solely for the purpose of reducing
miscarriage risk.
"Routine
Metformin treatment during pregnancy is not recommended for women with PCOS. In
large randomized trials, no differences in miscarriage rates have been shown
between women with polycystic ovarian syndrome who did and did not receive
Metformin," Kavic says.
According to
the Australian Breastfeeding Association, the hormone imbalance caused by PCOS
has also been linked to low milk supply. It has been suggested that Metformin
can increase lactation in women who have the disorder and are struggling to breastfeed.
But Dr. Christine Mullin, reproductive endocrinologist and infertility
specialist at North Shore LIJ Health System in New York, disputes this notion,
saying "Metformin has not been shown to aid in breastfeeding."
Do you like
eggs but aren’t sure how they fit into the nutrition recommendations for PCOS?
Well there is some good news: Eggs are a great diet component for women with
PCOS. Not only are they are wonderful protein to include with meals and snacks
but they are packed with nutrients that improve PCOS. Here’s the scoop on what
you need to know.
Eggs are a
complete protein, which means it contains all the amino acids our body needs to
maintain our muscles, eyes, nerves and tissues. The white of the egg contains
most of this necessary protein. The egg yolk provides a good source of omega-3
fats, iron, folate, vitamins A, D, and E, thiamin, and choline. It is also in
the yolk where you’ll get lutein and zeaxanthin, important carotenoids for eye
health including dry eye syndrome.
Now that the
2015 Dietary Guidelines for Americans have dropped the guideline to limit
cholesterol because it is no longer a “nutrient of concern” (previously it was
recommend to keep cholesterol under 300 mg/day), eggs can be enjoyed without
worry. Join Our 2800 POSITIVE Newsletters Subscriber !
Egg Labels
and Claims
Cage Free:
Hens are not kept in cages and may or may not have outdoor access.
Free Range:
“Cage free” plus the birds must have continuous access to the outdoors.
Vegetarian-Fed:
Hens eat feed with no animal by-products (feather meal and hen meal are allowed
in conventional chicken feed).
Omega-3
Fortified: Hens are fed diets with flaxseed or algae, increasing the amounts of
omega-3 fatty acids in the eggs by up to 20 times that of non-fortified eggs.
Organic:
“Free range” plus hens cannot be given antibiotics and the feed is organic per
the National Organic Standards.
Pasture-Raised
or Pastured: (Not legal terms.) “Pastured eggs” come from hens that forage on
bugs and grass (their natural diet). Usually found at many farmer’s markets.
Cooking Eggs
Eggs are
graded by the quality of their shell and contents. AA grade eggs are regarded
as the best. When cooking eggs, it’s best to avoid foods high in saturated fat
and cholesterol (breakfast meats and high fat cheeses). Incorporating
vegetables, low-fat cheeses and sides of whole grains and green salads are
healthier alternatives. With the many ways eggs can be prepared, you won’t be
bored. Here’s some ideas of what you can do with eggs:
Eggs that
are hard-boiled are perfect for a breakfast on-the-go or anytime snack.
Make your
own Egg McMuffin or egg sandwich using low-fat cheese and whole grain bread.
Scramble
eggs adding fresh chopped herbs (thyme), peppers and low-fat cheese. Pair with
a fruit salad.
Omelets
don’t need to be limited to breakfast but could be a quick and healthy dinner.
Add your favorite vegetables to make it more tasty and nutritious.
If you have
a few extra minutes, make a frittata by putting eggs in the oven. Eat the
leftovers the next day. Great paired with a salad.
Quiche is
also great for leftovers and can be eaten hot or cold. If you want to save
carbs you can make a crustlless quiche (See recipe below).
Egg Cautions
Eggs should
be stored in their cases at 33 to 45 degrees. Surprisingly, eggs should not be
stored in designated egg compartments on the refrigerator door, but in the back
of the coldest part of your fridge. Eggs left out for 2 hours or more should be
discarded out of potential salmonella risk. Be sure to cook your eggs until
they are no longer runny. Join Our 2800 POSITIVE Newsletters Subscriber !
Another
possible way to modify PCOS with diet is through inflammation. Patients with PCOS
have higher levels of inflammation than healthy controls even after accounting
for weight – and in lean healthy women, researchers can induce inflammation by
raising androgen levels.
Related to
inflammation, there’s also an Omega-6 connection. Omega-6 fats are essential in
small doses, but from a Paleo perspective they get dangerous quickly because in
excess they’re highly inflammatory. And just as you might expect, they’re bad
news for PCOS. These researchers found that Omega-6 fats may actually directly
encourage androgen production, and that Omega-3 supplements helped women with
PCOS by reducing the Omega-6:Omega-3 ratio.
So what to
do?
The
connection with inflammation suggests an anti-inflammatory diet – which Paleo
already is, so there’s no real need to go very far afield. Eating plenty of
fish and seafood for the Omega-3s is always a good idea, and limiting
quantities of nuts and seeds also helps: they’re very high in Omega-6.
PCOS and
Diet: Strategies in Review
Just to
quickly recap all the things that the various studies suggest for PCOS:
Limit nuts,
seeds, seed oils, soy, and “vegetable oil” (Sources of Omega-6 PUFA, most of
which aren’t Paleo anyway) and eat more fish and seafood (Omega-3). Eating more
fish may also help because fish contains Vitamin D, which this paper suggests
could also be therapeutic.
Eat more
olive oil too, while you’re at it: this study found that monounsaturated fat
could be helpful.
And don’t
skimp on the coconut oil, either: this study suggested that conjugated linoleic
acid might help with insulin resistance.
Carbs:
Smarter, Not Harder.
Whether or
not you go low-carb, get rid of refined carbs (crackers, pretzels, candy, soft
drinks…). But remember that both a lower GI diet and a lower carb diet were
effective for PCOS. This suggests that just eliminating highly refined starches
like processed grains might do the trick, without needing to give up all the
potential advantages of leaving some safe starch in your diet.
On the other
hand, a low-carb diet is worth a try if nothing else is helping – just don’t be
afraid to modify or give it up if it’s not working for you.
Reduce
Inflammation
Inflammation
doesn’t just come from food! Sleep deprivation and chronic stress are also
surefire ways to ramp it up. On the other hand, getting plenty of sleep and
practicing effective stress management techniques can be a very valuable part
of recovery.
Summing it
Up
PCOS is hard
to deal with, and anyone who tells you otherwise is a liar. Even on Paleo, life
is not going to be perfect, especially not right away! Some people might need
medication or other interventions even with an absolutely perfect diet, and
that’s just fine: as always, a doctor will be able to give you much more
personalized feedback.
But with that
said, there are strategies that can help you manage PCOS with diet and
lifestyle – like finding a carb level that works for you, eating an
anti-inflammatory diet low in Omega-6 fats, and reducing inflammation by
getting plenty of sleep and avoiding stress. None of these things will “cure”
PCOS, because PCOS can’t be cured, only managed well. But they might be a step
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Not getting enough sleep can ultimately affect your mood and
other functions, as sleep is regulated by two hormones: serotonin and melatonin.
When these two hormones are out of balance, other hormones are affected as
well. Getting an enough sleep is an important factor for losing weight with
PCOS.
Eating regularly keeps your blood sugar stable, which
likewise keeps hormones from being subjected to lows and highs. Of course, do
not overeat, but do not miss meals if you can help it.
Ultimately, if your hormones are not in a state of flux, you
will notice that symptoms will be lessened– including hair loss
Tip# 2: Taking Care of Your Hair:
There are many different ways of caring for hair that harm
it for PCOS sufferers. For example, pulling hair back can lead to aggravation
and hair loss, especially if one regularly transitions between different
styles. Perms, dying, and bleach should be out of the question.
Limit the number of products that you use, especially those
containing alcohol or sulfate, as they can deprive your hair of its health,
natural growth, and essential oils. It is a good idea to experiment with how
often you wash your hair; eventually, your hair will produce less oil as you
wash it less.
Using a shampoo that contains organic ingredients to remove
DHT (dihydrotestosterone) residue is also advisable. DHT, a derivative of
testosterone, contributes to baldness.
Tip #3: Jojoba Oil
Most topical treatments are not effective for PCOS– they are
typically ineffective at targeting the hair follicle– but jojoba oil can help.
It can provide improvement to hair quality, prevent hair loss, and even help
hair regrow.
It can be incorporated into your shower routine. Before
going into the shower, warm about 1 tablespoon of jojoba oil and massage it
into your scalp. Wash it out of your hair as you would with shampoo.
Tip #4: Comfortable Hairstyles:
As aforementioned, certain hairstyles can lead to the loss
of hair, which is unfortunate for those with PCOS. For example, cornrows or a
bun might look good in the short-term, but in the long-term, they may lead to a
serious loss of hair. The same goes for wearing your hair up tightly in any
fashion, using rollers too often, braids, and hair extensions.
The technical term for this phenomenon is traction alopecia.
The science behind it is that when hair is subjected to excessive or prolonged
tension, the hair shaft begins to be pulled, damaging the follicle of the hair.
Traction alopecia is usually curable, and it is most common amongst women.
Obviously, with PCOS, you want to avoid these hairstyles or
habits in the first place, as you have hair loss working against you.
Tip #5: Crash Diets and Extreme Weight Loss:
With crash diets and extreme weight loss, you are likely not
only shedding pounds; you’re very likely shedding hair. The hair loss probably
won’t be immediately evident– it may only take three to six months to notice
any effects– but it will be shocking when it does happen. It typically only
happens to individuals who lose 15 or more pounds.
To avoid hair loss from weight loss, try to not change your
diet too drastically, and try to limit weight loss to two pounds a week. Make
sure you’re getting enough protein, calories, and nutrients as a whole. The
condition of losing weight from hair loss is typically known as telogen
effluvium.
Evaluate your commitments.
