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PCOS and Weight Gain

23 April 2021

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PCOS and Weight Gain

Often considered a ‘silent disorder’ PCOS is one of the more common hormonal disorders in women. There are many are many unwanted symptoms that stem from Polycystic Ovarian Syndrome (PCOS) including weight gain and infertility. It is also linked to an increased risk in developing Type 2 diabetes, mood disorders, hypertension and heart disease. So what can be done naturally through diet and lifestyle to help reduce some of these unwanted side effects?

PCOS Dietary and Lifestyle Considerations


Try to observe an anti-inflammatory diet. Natural anti-inflammatory foods include vegetables, fruits, grass-fed/pasture-raised meats, wild-caught fish (like salmon), nuts (almonds and walnuts) and unrefined oils/fats (including coconut oil, olive oil and avocado). This type of diet appears to reduce some of the metabolic symptoms of PCOS and can result in weight loss. Spearmint tea has also been linked in a reduction in Androgenic Hormone activity so perhaps sip on this as herbal tea in the evening. Other considerations you may want to make regarding losing weight if you have PCOS include:

  • Reduction in refined carbohydrates such a bread, pasta, white potatoes and rice
  • Increasing your fibre intake from oats, beans, lentils, green leafy veg, non-starchy vegetables – tomatoes, courgettes, cauliflower, broccoli etc
  • Eat more protein to stabilise blood sugar levels
  • Eat healthy fats – olive oils, avocados, oily fish
  • Eat fermented foods – kimchi, sauerkraut and kefir to feed gut microbiome
  • Allow for rest and digest – give the body a natural 4-5 hrs foods break between meals to optimise digestion
  • Ditch processed foods and foods high in sugar – try to eat, real whole foods that are not processed
  • Listen to your bodies signal – eat until your content but not full or uncomfortable

Exercise in an Appropriate Way


If you have a predisposition to developing hormonal imbalances, keep in mind there’s a fine line between too little activity and too much. Generally speaking, women’s bodies are more susceptible to hormonal changes when exercise is increased beyond healthy levels.

However, there are many benefits of exercise. Whilst PCOS may impede your ability to lose weight as easily as others, there is evidence that, no matter the type of exercise you choose, exercising with PCOS may improve fertility markers, insulin resistance, inflammation and weight loss.

Avoid Exposure to Endocrine Disruptors

Endocrine disruptors are chemicals that interfere with the production, release, transport, metabolism or elimination of the body’s natural hormones. Women with hormonal disorders like PCOS are very sensitive to this type of interference, and high levels of endocrine disruptors such as bisphenol A may have an impact on the androgens in their bloodstream.  Reducing your exposure to synthetic compounds that interact with hormone receptors whether environmental, dietary or toiletries can also be helpful.

In all, the endocrine disruptors that affect PCOS include:

 

  • Pesticides – found in non-organic foods
  • Bisphenol A – found in resins and paints
  • Phthalates – found in new carpets, detergents, cleaning products
  • Dioxins – found in receipts and herbicides
  • Phytoestrogens – found in flaxseeds and chickpeas
  • BPA – found in tubber ware and drink bottles
  • DEHP – found in plastic and PVC
  • DBP – found in plastic

 

Try to choose clean beauty products, ECO washing detergents, and toxic free cleaning sprays such as Method

Get More Vitamin D

Deficiency isn’t a direct cause of the syndrome, howver it can contribute to many of the symptoms of PCOS like insulin sensitivity, obesity, low luteinizing hormone (LH) levels, high triglycerides and infertility. This can be supplemented as well as gained from daily sun exposure for 10-20 minutes.

Supplement with Inositol

One particularly significant natural method of treating PCOS is inositol, a sugar alcohol chemical compound found in fruits, beans, grains and nuts. In nutrition, inositol is present in the highest levels in cantaloupe and oranges.

Multiple studies have shown that supplementation may improve insulin resistance, decrease male hormones in the bloodstream, and lower blood pressure and high triglycerides. Please reach out to me at WeightMedics for more information and support.

 

 

 

 

 

 

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