PCOS is reversable.
PCOS is reversable.
PCOS is reversable.
PCOS is reversable.
PCOS is reversable.
PCOS is reversable.
PCOS is reversable.
PCOS is diabetes of the ovaries. It can be scary to get a diagnosis by knowing your symptoms or talking with a doctor. Doctors usually prescribe metformin because they do not understand nutrition.
Here is what I have learned on my journey that I wish I knew 20 years ago!!!!!
1. HUGE breakfast. For years I struggled with this. Not wanting to eat a lot in the morning and then eating a huge dinner. Studies show that we do much better eating lots of protein (30 grams at minimum) and calories in the morning because it effects cortisol and insulin which are the main factors of PCOS.
2. Skip dairy and gluten. These can be inflammatory. Try it for 1-3 months. This means whey powder, protein products usually are made with that.
3. To reduce insulin it is important to do exercise after every meal 10-20 minutes. Walking is typically recommended but squats and calf raises can also work. The importance is that using muscle post meal makes the muscle use the glucose so it doesn't store as fat.
4. To reduce cortisol it is helpful to be asleep before 10pm.
Case in point: Cortisol, the primary “stress hormone,” is regulated at midnight. Therefore, people who go to bed late never truly get a break from their sympathetic flight/fight stress response. To maximize hormone function, ideally try to get to bed by 10 p.m., and stick with a regular sleep-wake cycle as much as possible.
Endocrinologists claim that one hour of sleep between 10 and 2 is equal to 2 hours of sleep before or after these time slots.
Dr Axe How to Balance Hormones
There are other ways such as practicing slow deep breathing and 2 grams of acerola vitamin C twice a day can reduce cortisol. Magnesium Glycinate is amazing for stress and cramps! I had the worst cramps most of my life and I recently tried taking 2 grams of magnesium. If I don't feel relief in an hour I take another 2 grams. That made actually stopped the cramps. No aspirin!! Wish I knew this 30 years ago.
Stretching or yoga also is beneficial for lowering stress. Once in 2018 I tried this beginner yoga. I did two hours and had never felt so relaxed in my life. This was in a difficult time where I was sobbing going to a job I hated.
5. Vitamins and minerals are VITAL. Instead of Metformin, try 4 grams of inositol. 2 grams at 2 meals. It's an important B vitamin that the ovaries need. Look for inositol with both types of inositol such as this brand on Amazon.
I also recommend a beef liver/organ supplement plus a natural B Complex ( I like Amazon Basic B complex, its made from nutritional yeast with Methylated B)
Berberine can also help your efforts. I like this one from Double Wood.
6. Some will suggest cutting carbs or going keto and others will suggest a different method of having even portions of protein, fiber, and carbs. Gluten free oats and sweet potatoes are allowed!
I start my day with 30-60 grams of protein from a bone broth powder. Dr Axe has a salted caramel thats really tastey. I use almond milk and peanut butter. I also mix chia seeds in coconut or soy yogurt with blueberries and maybe some GF oats.
One of my repeated meals is air fried chicken. Whatever chicken you want. Thighs or tenders. Coat in a mix of almond flour and seasoning. Air fry 350 for 20-30 until at least 170 degrees. With the right seasoning it doesnt even need sauce.
This is a work in progress but if you read it Id love to hear from you!!
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