PCOS (Polycystic Ovary Syndrome) affects millions of women worldwide, causing a range of distressing symptoms and hormonal imbalances.
While conventional medicine primarily focuses on managing symptoms, through a holistic approach that considers how different parts of our bodies are connected, we can identify and address the root causes of PCOS for long-term relief.
You can watch the video below or listen to the podcast (episode 131);
What is PCOS?
PCOS is a very common condition describing a set of symptoms that can include missing or delayed ovulation, excess androgens (acne, facial hair, hair loss), weight gain, insulin resistance and infertility. As well as these distressing symptoms, long-term PCOS can unfortunately increase your risk of diabetes, heart disease and cancer.
Diagnosis
You may have had an ultrasound to see if you have multiple cysts on your ovaries. These are caused by undeveloped follicles that have not properly matured enough at the time of ovulation to allow the egg to break through.
Although PCOS is named after these cysts, it’s actually not a prerequisite for a diagnosis of PCOS, and equally you may have cysts showing up but not have PCOS as your ovaries change every month. Either way, it’s important to get some tests done to confirm that you actually have PCOS.
Causes
While the exact cause of PCOS is not fully understood, we know that it may involve a combination of genetic, environmental, and lifestyle factors.
- Insulin resistance – a diet high in carbs and sugar over the long term can cause the insulin receptors on your cells to shut down, allowing higher levels of insulin to be released by the pancreas. Too much insulin can:
- interfere with ovulation
- stimulate your ovaries to make androgens instead of oestrogen
- trigger your pituitary gland to make too much LH (luteinizing hormone)
- reduce SHBG (sex hormone binding globulin), which increases free testosterone
- Hormonal Imbalances: PCOS is characterized by an imbalance in the reproductive hormones, including elevated levels of androgens such as testosterone. This hormonal disruption can affect ovulation and lead to the formation of ovarian cysts.
- Weight gain – fat tissue produces an enzyme called aromatase, which increases androgens, so the more overweight you are, the more testosterone and androgens you are likely to be producing.
- Inflammation (especially in your gut!) – inflammation can damage your hormone receptors and suppresses ovulation. If you have any gut issues you may have inflammation happening, so sorting out your digestive health may help with your PCOS.
- Stress – excess stress hormones can interfere with ovulation by suppressing oestrogen and progesterone. Cortisol also increases insulin (see above!).
- Low thyroid hormones – if you don’t have enough active thyroid hormone, your ovaries might not have the energy they need to ovulate. Low thyroid also stimulates the production of prolactin (a hormone produced during breastfeeding that stops you getting pregnant).
- Nutrient deficiencies – specific nutrients are needed by your ovaries to function properly (releasing that follicle at ovulation). These include iodine, selenium, vitamin D and zinc, and deficiencies can interfere with ovulation and cause symptoms.
Your 5 step PCOS plan
1. Balance your blood sugar – the quickest thing you can do for PCOS is to get off the blood sugar roller coaster as this causes the over production of insulin.
- Ditch the sugar and white carbs, choose low GL carbs – whole grains, brown rice, sweet potatoes, quinoa, buckwheat, brown rice pasta…
- Choose healthy fats and protein at each meal – olive oil, coconut oil, nuts, seeds, avocado, oily fish, organic meat…
- Try to leave 4-6 hours between meals (no snacking unless you get dizzy/faint)
- Try overnight fasting – leave 12-16 hours between dinner and breakfast
- Exercise daily (increase NEAT movement)
2. Manage your STRESS – getting your cortisol under control will help with all of your other hormones ! Prioritise switching off DAILY. If you don’t have time for meditation, there are many more effective ways of doing this, just make sure you schedule something in daily.
3. Reduce Inflammation – to avoid any negative impact on your hormones or ovulation;
- Go gluten and dairy free for 4 weeks to see if you have a sensitivity (which can cause inflammation)
- Eat plenty of anti inflammatory foods such as vegetables, protein, healthy fats, complex carbohydrates and include foods with anti-inflammatory properties such as berries, turmeric, ginger, garlic, and green leafy vegetables. A green powder in your smoothie can be very helpful for this (use code NJWO10 for a discount at the Natural Dispensary).
- Support your gut microbiome by consuming probiotic-rich foods like natural yogurt, kefir, fermented foods, or taking high-quality probiotic supplements. Additionally, address any gut health issues, such as leaky gut or dysbiosis, through proper testing and targeted treatment.
4. Helpful supplements – make sure you're getting enough nutrients (even if you're on a good diet) by considering these supplements;
- A good Multivitamin (with active levels of B vitamins)
- Vitamin D3 (with K2)
- Fish Oil (EPA/DHA)
- Magnesium
- Berberine
- Myo inositol
Check out our favourite brands to make sure you're getting the best quality. (It's best to work with a qualified practitioner or get your Doctor's advice before taking any new supplements, especially if you have an existing health condition.)
5. Get tested – our private hormone, nutrient, DNA and gut tests are extremely useful in identifying underlying imbalances so that we can target the root cause of symptoms.
You can have PCOS at any age and for many reasons, and it can be a challenging condition to navigate, but by addressing the potential causes, natural solutions can be implemented to alleviate symptoms and promote long-term well-being.
Contact us if you need help with your PCOS or more information on our testing packages.