Natural solutions for PCOS
Are you suffering from acne, stubborn weight gain and low mood? Polycystic Ovary Syndrome (PCOS) could be a factor in your hormonal symptoms.
PCOS is a hormonal condition that affects 1 in 10 women and is a key cause of infertility globally. We work with women who have a clinical diagnosis of PCOS from their GP and those who suspect something is awry. Symptoms of PCOS include irregular periods, weight gain, acne, excess facial hair, male pattern hair loss, low mood, anxiety, food cravings and binge eating. There are many symptoms and everyone experiences PCOS differently, which is why we treat every client with a personalised approach.
A woman needs to meet two of the following three criteria to get a diagnosis of PCOS:
- Irregular periods or no periods at all
- Excess androgens, identified either via symptoms or through a blood test
- Small ‘cysts’ on the ovaries, as shown in an ultrasound
Insulin resistance is known to be the key cause of PCOS, along with imbalances in cortisol (stress hormone), inflammation, and higher body fat %. Insulin resistance causes a rise in androgens (male sex hormones, such as testosterone) which are responsible for symptoms such as excess hair and acne. Therefore, Type 2 Diabetes and metabolic syndrome is also a risk factor is PCOS, if not addressed adequately. Coming off the oral contraceptive pill can cause a temporary rise in androgens, leading to ‘post-pill PCOS’.
Every individual’s triggers for insulin resistance and PCOS are different, which is why we practise personalised medicine and delve into the true root cause of symptoms. Often birth control pills will be prescribed for PCOS, which will not address the imbalance that is instigating the condition.
Metformin is the main medication prescribed for PCOS – it helps get blood sugars under control and is an anti-inflammatory. It is also possible to control and mitigate risk of PCOS with diet and lifestyle modifications. Here are some considerations:
*Please consult a healthcare practitioner before undertaking drastic diet and lifestyle changes and starting any new supplements – these can interact with medications and must be monitored under supervision. *
Diet and food choices for managing PCOS:
- Eat real, whole, fresh foods.
- Ensure every meal contains protein including animal sources, fat (olive oil, oily fish, avocado, eggs) and vegetables.
- Aim for 8-10 vegetables and low GI fruits (apple, pear, berries) every day.
- Include wholegrain carbohydrates (brown rice, quinoa, sweet potatoes, buckwheat) – ideally maximum 1-2 portions per day.
- Remove sugars, fruit juice and processed carbohydrates from your diet. Reduce alcohol!
Targeted supplements – herbs, nutrients and adaptogens:
- Chromium Picolinate
- Cinnamon
- Ashwaghanda & Rhodiola
- Myo-inositol
- Vitamin D
- *(Please get in touch before implementing new supplements – we will advise on the correct dose and combinations, for you)*
Lifestyle, movement & exercise for PCOS:
Aim for 150 minutes of heart-raising exercise every week. A combination of cardio (including brisk walking) and resistance is best. Do not over exercise – HIT is highly stressful to the body and may cause cortisol spikes.
Stress management for PCOS – nourish your adrenals:
- Practice meditation daily.
- Try yoga, especially yin yoga.
- Walk and exercise in nature.
- Prioritise sleep – get outside first thing, reduce blue light exposure in the evening, reduce afternoon caffeine.
- Discover the root cause of your stress and seek support.
At Sorrel Health, we consider the whole person and their unique biochemistry, to find the right personalised protocol for you. To find out more, please book a FREE discovery call here https://sorrelhealth.com/booking/ or contact Georgina: https://sorrelhealth.com/contact/.
