Fighting PCOS

PCOS (Polycystic Ovarian Syndrome) has recently become a hot topic in the nutrition world. Many brands will try to target us PCOSers, and I believe that has led to a ton of misconceptions about this disorder.

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If you are one of the 1 in every 10 women who have PCOS, you probably have done some research into how to lessen your PCOS symptoms. There are many—and I mean MANY— websites out there with tons of information about how to “fix” your PCOS. And while I searched for the magic cure as well, I have learned a lot of things through a few years of habitual research. To learn more about my story, click here. I am not a doctor nor am I in the medical field. But I do believe I’ve learned some things that have helped me deal with this disease.

Starting Point

One thing that is very important for you to understand is how your body functions because of your PCOS. Insulin resistance is one of the root problems of PCOS. When your cells become resistant to insulin, your blood sugar levels will rise. Then your body says it needs more insulin, so it produces more to send out to help. Insulin is a hormone that stores fat and triggers testosterone to be produced. Too much testosterone keeps the ovaries from ovulating. Therefore, the two leading symptoms of PCOS are weight gain and infertility.

Many PCOSers have been prescribed drugs to help them regulate hormones. For instance, if you are not trying to get pregnant, birth control will regulate your cycle. If you are trying to conceive, then chlomid or various other drugs will stimulate ovulation. Many times, you will even be prescribed metformin, an insulin regulating drug. But these will not cure you of the underlying problem.

If insulin resistance is the root cause for the symptoms, then we need to approach this disorder with a very focused attack.

Again, I want to reiterate that I am not a health care worker of any kind, but I know what has and hasn’t worked for me. I have done many years of research and have tried many approaches to my PCOS. But I believe I have finally found out what works for me personally. Most will tell you to cut carbs and exercise; but without a plan, sometimes this approach fails completely.

Step 1: change your perspective about diets

Yes, we all want to lose weight. But that CANNOT be your barometer of how you are doing. If you will change your thoughts about fad diets and truly adopt healthier eating habits, you will do yourself a world of good.

So what does healthy eating look like? Only eating salads and tuna? Not at all! Here’s a few keys: very few processes foods and more “real” food. You should be eating mostly meats, veggies, and fruit, with some whole grains, nuts, and seeds. For many, this is a huge shift from what we eat on a regular basis. Making healthy choices on a regular basis will do so much good for your overall health.

Step 2: you don’t have to work out like crazy

This was probably my biggest misconception about PCOS. They told me to workout…so I did. I’ve been an athlete all my life, so when I workout, I WORKout—intensely. This was actually doing me more harm then good because it stressed my body out and made my symptoms worse. Plus, it was hard to want to workout like that all the time. So instead, walk more. Do yoga. Do cardio workouts only one or two times a week. As a first step, just make it a point to do something small every day. Take the stairs at work more. Take a walk on your lunch break. Take a walk around the neighborhood with your spouse or a friend or while on the phone gabbing to a friend. Little things are better than nothing.

Step 3: get off sugar

To be honest, I didn’t think this was possible for me! I have the worst sweet tooth. But my husband and I had a contest this past summer where we each kicked a habit. He chose soda and pizza; I chose sugar. I could not believe the difference that made! Without knowing it, I was truly addicted to sugar. Getting off sugar was my first step towards a healthier lifestyle.

Step 4: get the right supplements

I am just going to tell you what I use. I found a couple studies that linked myo-inositol (2000mg twice a day), NAC (600mg twice a day), and folic acid (200mg twice a day) to improved ovarian function, insulin sensitivity, and lessened testosterone levels in PCOS patients. The NAC and the folic acid can come from any brand, but I highly recommend the Ovasitol brand. I wouldn’t use any other brand.

Step 5: get a fertility monitor

If you are trying to conceive, remember there are some underlying problems to get corrected in your body before your cycles will normalize. In the meantime, if you track your cycles, you add some sense of predictability to your very unpredictable cycles. I love the Ava brand. There are so many features and cool things the app can track. I think this is a healthy practice for all women, which is why I’m a firm believer in it anyway, but even more so for PCOSers because we have little to now indication of what are bodies are doing during each cycle.

There are many more things you can hone in on after you get started in on these very key things. But don’t get overwhelmed with all the do’s and don’t’s. Start with some big changes to your every day life. Overtime, that will make the biggest difference.

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