The Naturopath’s Guide To Overcoming PCOS

You are no doubt reading this article because you have either been struggling with PCOS for some time; you have recently been diagnosed with PCOS or suspect you have PCOS. Perhaps you are experiencing weight gain for no apparent reason, acne, excess hair growth, irregular periods and/or difficulties falling pregnant. You may be wondering where else to turn for help? Are you interested in learning about other treatments apart from what your doctor has recommended: the Pill, Metformin, or even Clomid? Naturopathic medicine involves using dietary interventions, herbs, nutritional supplements, homoeopathic remedies and lifestyle recommendations to target the cause and treat many of the distressing PCOS symptoms by creating healthy hormone balance once more. So where to start with PCOS? Since 80% of PCOS sufferers have insulin resistance, it makes sense to focus on diet first. A PCOS diet plan needs to be simple and easy to follow and most importantly, address insulin resistance. What is Insulin Resistance? Insulin is an important hormone that controls blood sugar levels. Insulin resistance develops when this hormone becomes less effective at controlling blood sugar. As a result, higher levels are needed in order for insulin to have its effects. Insulin resistance can be managed using dietary and lifestyle interventions. In order to address insulin resistance from a dietary perspective, it is important to focus on the right combination, quality and quantity of the three main food groups - carbohydrates, protein and fat Different carbohydrates have different effects on your body. The Glycemic Index (GI) is a numerical rating that compares the effect of different carbohydrates on your blood sugar levels. Choosing foods with a low GI ranking is critical for PCOS sufferers as these foods prevents blood sugar levels from spiking suddenly, thereby reducing the insulin response. This can reduce excessive hormone release from the ovaries and allow the body to burn more fat. Eating low GI foods can also keep your energy levels stable for longer and reduce sweet cravings. Aim to consume most of your carbohydrates from vegetables, fruit then grain. Suitable quantities include 1 cup cooked vegetables or 2 cups salad vegetables per serve, maximum 2 serves of low GI fruit per day, e.g. 1 apple and 1 cups worth of seasonal berries, and limited grains including (preferably wheat-free) 1 slice bread, 1/3 cup cooked rice/pasta/noodles and 2 rye crackers, all per serve. Adding grains to your meals is optional and you will lose more if you limit or omit these. It is important to remember carbohydrates contain beneficial fibre, important for healthy digestion and bowel regularity, weight loss, cholesterol, improved blood sugar control and greater satiety. Protein is the next food group to focus on. Protein may be in the form of lean red meat, organic/ free-range poultry, eggs, seafood and shellfish, fermented tofu, lentils, legumes, protein powders, nuts and seeds, etc. Protein helps to stabilise your blood sugar levels and also work on satiety. You should notice a decrease in sugar cravings within about 2 weeks when you add protein into every meal of the day including snacks. Good fats are essential for hormone production, cell quality, skin health, heart health and cognitive function. Omega 3 Essential Fatty Acids (EFA’s) include oily fish such as mackerel, mullet, herring, salmon and sardines. Other sources of good fat include coconut oil, flaxseed oil, avocados and nuts and seeds. Spend time examining your current diet. What changes can you make? Remember, indulging in refined, unhealthy carbohydrates cause unwanted blood sugar spikes fluctuations, cravings, low energy, mood swings, poor digestion and weight gain. Over time, refined carbohdyrates can lead to insulin resistance and other health problems. Once you've discovered areas where your diet can improve, start planning on how you can make delicious, healthy substitutions. You will find it's actually easy to make these changes and the positive impact it will have on your weight and hormone health will be significant. Why not look for inspiration and delicious recipes in The Natural PCOS Cookbook, a bonus giveaway with the Natural PCOS Diet. www.natural-hormone-health.com/the-natural-PCOS-diet.html