PCOS

PCOS

 

Unlocking Your Inner Glow: Navigating PCOS with Simple Steps

 

Hey there!

Today, we’re talking about something that affects millions of women worldwide: Polycystic Ovary Syndrome (PCOS). If you’re dealing with irregular periods, unwanted hair growth, acne breakouts, and maybe even some weight gain, you might be wondering what’s going on.

What exactly is PCOS?

Think of it like this: PCOS is a hormonal imbalance that can affect your ovaries. In simple terms, your body produces more androgens (male hormones) than usual. This can throw your reproductive system out of whack, leading to a variety of symptoms.   

FACT

The condition affects an estimated 8–13% of women of reproductive age, and up to 70% of cases are undiagnosed

WHO (world health organisation) says……People with PCOS are more likely to have other health conditions including:

  • type 2 diabetes
  • hypertension (high blood pressure)
  • high cholesterol
  • heart disease
  • endometrial cancer (cancer of the inner lining of the uterus).

There is good news… You’re not alone! And there are ways to manage PCOS and feel your best.

Just because stats says the above does not mean this is your future, take action now….

Here’s the deal:

Fuel Your Body Right:

Focus on whole foods: Load up on colourful fruits and veggies (packed with antioxidants!), lean protein (for energy and muscle repair), and healthy fats (like avocados and nuts – they’re brain food!).

Limit processed foods, sugary drinks, and refined carbs: These can worsen insulin resistance, a common issue with PCOS.

Hydrate like a pro: Water is your best friend! 

Move Your Body:

Find something you enjoy! Dancing, walking, hiking, playing with your pets – get those endorphins flowing! Even 30 minutes of daily movement can work wonders.

Exercise helps regulate hormones, improve insulin sensitivity, and boost your mood.

Stress Less:

Finding ways to manage stress is crucial. Try meditation, deep breathing exercises, spending time in nature, or simply taking a few minutes each day to unwind.

Prioritise Sleep:

Sleep is NOT optional! It’s when your body repairs itself and recharges. Aim for 7-9 hours of quality sleep per night.

Want to take it to the next level?

Consider a one to one with myself: A qualified nutritionist can create a personalised plan that fits your unique needs and goals. I can help you identify any nutrient deficiencies and guide you on making sustainable dietary changes.

Talk to your doctor: They can help you understand your specific symptoms and recommend the best course of treatment. This may include medication to regulate hormones or manage other concerns.

Remember:

This is a journey, not a race. Be kind to yourself, celebrate small victories, and don’t get discouraged by setbacks. Every step you take towards a healthier you is a step in the right direction.

Let’s unlock your inner glow together!

Key nutrients that can be beneficial for women with PCOS:

Inositol:

Why it’s important: Inositol is a naturally occurring compound that helps regulate insulin sensitivity and hormone production. Studies have shown that supplementing with inositol, particularly a specific type called myo-inositol, can improve insulin resistance, regulate menstrual cycles, and reduce androgen levels in women with PCOS.

Where do you find this magical compound?

Food sources: Found in fruits, vegetables, and whole grains.

Omega-3 Fatty Acids:

Why it’s important: Omega-3s have anti-inflammatory properties and can help improve insulin sensitivity. They may also help reduce triglyceride levels and improve heart health, which are important concerns for women with PCOS.

Food sources: Fatty fish (salmon, tuna, mackerel), flaxseeds, chia seeds, walnuts.

Vitamin D:

Why it’s important: Vitamin D plays a crucial role in many bodily functions, including hormone regulation and insulin sensitivity. Low vitamin D levels are common in women with PCOS.

Food sources: Fatty fish, fortified dairy products, egg yolks. (Sunlight exposure is also a major source of vitamin D.)

Magnesium:

Why it’s important: Magnesium is involved in many bodily processes, including blood sugar control and hormone regulation. It can help reduce insulin resistance and may also help alleviate some of the mood symptoms associated with PCOS.

Food sources: Leafy green vegetables, nuts, seeds, whole grains.

Fiber:

Why it’s important: High-fibre foods help regulate blood sugar levels, which is crucial for managing PCOS. Fibre also promotes feelings of fullness, which can aid in weight management.

Food sources: Fruits, vegetables, whole grains, legumes

So, I hear you ask, with all the above information what would for example

a days menu look like making sure I am getting those nutrients?

I got you!

Menu 

Based on 1500 Calorie PCOS-Friendly

Breakfast (approx. 300 calories):

1 cup plain Greek yogurt with 1/4 cup frozen or fresh if in season berries and 2 tablespoons of chopped walnuts

With

1/4 cup rolled oats cooked with 1/2 cup unsweetened almond milk, topped with 1 tablespoon chia seeds and a sprinkle of cinnamon

Lunch (approx. 400 calories):

Large salad with variety of mixed greens, grilled chicken breast 113g) boneless, skinless chicken breast typically contains around 165 calories.

1/4 cup cooked chickpeas, 1/4 cup chopped cucumber, 1/4 cup cherry tomatoes, and 2 tablespoons of olive oil and lemon vinaigrette.

Vegetarian option to replace chicken…

Tofu, Tempeh, Lentils, 

Dinner (approx. 500 calories):

Salmon fillet (4-6 oz) baked with lemon and herbs, served with 1 cup steamed broccoli and 1/2 cup brown rice.

If brown rice is not your thing…..

Quinoa: A complete protein source, quinoa is a great option for those with PCOS. It has a lower glycemic index than brown rice, meaning it won’t cause a significant spike in blood sugar levels

Snacks (approx. 300 calories):

Mid-morning: 1 apple with 2 tablespoons almond butter

Afternoon: 1/4 cup trail mix (unsweetened, with nuts, seeds, and dried fruit)

contact me for a more detailed approach.

 

Maria

x

 

 

For more information on pcos…..

https://www.who.int/news-room/fact-sheets/detail/polycystic-ovary-syndrome#:~:text=Overview,affects%20women%20of%20reproductive%20age.

https://www.hopkinsmedicine.org/health/conditions-and-diseases/polycystic-ovary-syndrome-pcos

https://my.clevelandclinic.org/health/diseases/8316-polycystic-ovary-syndrome-pcos

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