PCOS diet and Supplements.
Sorry if the format of my post is a little jumbled I took notes on my phone over time and followed this diet for 1 year. After doing a ton of research and with some trial and error this is the diet I followed while trying to conceive! I truly believe it helped me with my symptoms and getting pregnant! After giving birth, a lot of my PCOS symptoms have subsided at least temporarily which can be the case for a lot of women. (Somehow pregnancy/birth can regulate your hormones!) Also I am freely giving this information because I was actually very disappointed to see others charging money for this and calling themselves a āPCOS coachā. I believe that instead we should stick together and help each other out as a community. So if you have any questions please reach out to me and I will be happy to help if I can! And please read my previous post for more information about pregnancy and trying to conceive with PCOS.
Fish oil : contains dha, epa, omega 3. Stored in the fat of coldwater fish, fish oil is an omega-3 polyunsaturated fat that is rich in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
EPA and DHA are essential fatty acids that the body cannot produce and can only come from diet or supplementation. These essential fatty acids are an integral part of cell membranes throughout the body and are a building block for hormones that regulate blood clotting and inflammation.
Fish oil is generally safe and well-tolerated by most people, including pregnant and breastfeeding women when taken in low doses (less than 3 grams per day). Be sure to look for a supplement that uses small fish such as anchovy or sardines rather than tuna, for example, to limit mercury exposure.
flaxseed supplementation (30 g/day) reduced total and free testosterone. The patient also reported a decrease in hirsutism
Spearmint tea, for example, has been shown to have anti-androgen effects in PCOS and can reduce hirsutism.
Marjoram herb tea is reputed for its ability to restore hormonal balance and to regulate the menstrual cycle.
Green Tea in the morning instead of Coffee because green tea has antioxidants
Inositol- to help regulate hormones naturally, and can help with stress, can help depression, lower testosterone, help with hair loss
Anti inflammatory supplements- Tumeric Capsules, Apple Cider Vinegar Capsules, PCOS causes chronic inflammation in our bodies which offsets our hormone and does damage to our immune system.
Hair loss: Biotin, iron, calcium, vitamin D, collagen, inositol
Take along with daily prenatal and vitamin C
All of these can be taken daily together.
No processed foods, no deli meat, no frozen food, donāt go out for food either because itās usually overly salty and packed with calories. Only drink water, 8-10 glasses a day.
Fish- Mackerel, tuna, salmon, sturgeon, mullet, bluefish, anchovy, sardines, herring, trout, and menhaden are especially rich in omega-3 fatty acids. Eat 2x a week grilled or baked not fried
Nuts- Women who ate walnuts increased their levels of sex-hormone binding globulin (SHBG), a hormone that binds to free testosterone, and almonds decreased free androgen levels. The researchers concluded that eating nuts positively affects androgen levels in women with PCOS.
Ways to eat š„ 1/3 cup per serving
* Toss nuts into a stir-fry
* Dip fruit such as apples or bananas in nut butters
* Add your favorite nuts to replace croutons in salads or soups
* Mix almonds or walnuts into oatmeal or yogurt
* Snack on flavored nuts such as cinnamon almonds or warm roasted chestnuts
* Use ground nuts as a breading for fish or chicken
* Craving chocolate? Try dark chocolate covered almonds for a treat
Almonds and Walnuts are the most beneficial for PCOS.
Almond butter for gf toast
Almond milk yogurt (Silk brand)
Reishi mushrooms significantly reduced levels of 5-alpha-reductase, preventing the conversion of testosterone into the more potent DHT (high levels of DHT are risk factors for dermatological conditions such as acne and baldness).
Cook with olive oil and avacado oil to reduce fat and better for heart health
Fruits: limit the serving size of fruit to a small amount per meal, not a full serving for one meal, eating a large serving of fruit in one meal can spike insulin levels
Raspberries strawberries blackberries and avacado are lower in sugar than other fruits
To help reduce inflammation: Blueberries, tomato, spinach, kale, leafy greens, low glycemic index foods, bright colored vegetables, high antioxidant foods, quinoa
Eating lean meat is essential for any healthy diet, and although it may be pricier than its high-fat alternatives, this extra cost can be well worth it. This is especially true for PCOS suffers, who may find weight loss more difficult due to hormonal imbalances.
Eating grass-fed, organic, meat is just as important as keeping an eye on the fat content of your food. Non-organic meat usually contains higher levels of hormones, which are given to the livestock, and this can directly impact human hormone levels. Organic meat on the other hand usually has much lower levels of animal hormones, making it safer to eat if you are experiencing a hormonal imbalance.
High fibre foods, such as oats, beans, nuts, dried fruit or wholegrain rice, are slow release carbohydrates. This means that they release sugar into the blood at a slower, more regular pace, and are therefore less likely to cause the spikes in blood sugar levels associated with type 2 diabetes.
Stone Fruits for PCOS ššš„
Plums are part of the stone fruit family, along with cherries, peaches, nectarines, and mangoes. They all have pits in common!
1. They are high in both soluble and insoluble fiber. Fiber aids digestion keeping us regular, and supports healthy blood sugar levels (50% of PCOS fighters will be diabetic by age 40).
2. They can help prevent heart disease by improving cholesterol levels (PCOS fighters are 4-7x more likely to have a heart attack).ā¤
3. They are high in anti-inflammatory antioxidants, like anthocyanins and flavonols. These support our immune system (PCOS warriors are 2x more likely to be hospitalized).
4. They can improve skin health due to their high vitamin C content. Vitamin C aids collagen production (yup, no collagen supplements are necessary for radiant skin).
*~*~*~*What to avoid*~*~*
Avoid refined carbs like refined flour, white rice, white bread, white pasta; restrict sugar consumption and ward off stress as much as you can to maintain healthy insulin levels.
you must avoid processed foods, canned juices, soda, high GI foods like mashed potatoes, corn, chips, cookies, candies, etc
This includes processed foods, such as biscuits, cakes and ready meals, but also covers carbohydrates such as white potatoes, white bread and white rice.
To understand why you should avoid dairy with PCOS you need to understand the role of Insulin Growth Factor 1 (IGF-1). This article has a fantastic explanation, but to summarise IGF-1 mimics the structure and role of insulin in your body, and women with PCOS have been shown to have much higher levels of IGF-1 than other people. The IGF-1 which is found in cowās milk products has the exact same structure as human IFG-1 and therefore further increases these levels in your body!
ābad fatsā. Foods which have saturated or hydrogenated fats in, include dairy products such as cream or cheese and fatty red meats, as well as processed or fried foods. These unhealthy fats can increase estrogen production, which can make your PCOS symptoms worse, and can lead to weight gain which can also worsen symptoms.
Women with PCOS tend to have higher than normal estrogen levels, otherwise known as estrogen dominance. Soy products have been shown to increase estrogen levels, which is great for anyone with low estrogen but can be detrimental for those with PCOS or other estrogen dominant conditions.
Although having this conditions doesnāt make you gluten intolerant, many women with the condition are advised to cut it from their diet when they look at the different foods to eat with PCOS. This is because gluten can lead to inflammation which can lead to insulin resistance and increase your risk of developing diabetes. Those with higher levels of inflammation have also been shown to have excess androgen production
