5 steps to improving your PCOS naturally.

 If you have been diagnosed with polycystic ovarian syndrome you might be wondering, but what can I do about it? A whole lot! PCOS is largely a metabolic condition which often goes hand in hand with insulin resistance, estimated to be present in 50-70% of women with the condition. Therefore, in general terms a naturopath’s treatment of PCOS is focused on improving insulin sensitivity as the first step towards regulating ovulation, cycle length and reducing androgen levels. Weight loss may or may not be necessary, but if it is a loss of even a few kilos can reduce androgen levels and help to reinstate ovulation. Weight loss can be difficult if you are insulin resistant but as it improves it can become easier to shift stubborn weight. 

What is insulin resistance?

When you eat sugary foods, they are quickly broken down in your gut to release a flood of sugar into your blood. The result is instant energy and a brief ‘feel-good’ sugar high. But having lots of sugar in your blood is not good for your body because it can damage blood vessels and nerves. So, your pancreas responds by releasing a hormone called insulin. Insulin’s main job is to quickly bring down blood sugar levels back to normal and it does this by helping your cells to take in the sugar. The more sugar you eat, the harder your pancreas must work to produce more and more insulin. Eventually the body’s cells start to ignore insulin’s efforts causing the pancreas to secrete even more insulin to keep blood sugar levels stable.

Step 1. Avoid sugar altogether… in all forms.

Even natural sugars like those in dates, bliss balls, raw paleo treats, fruit juice and sugary alcoholic drinks, will increase insulin-like growth factor (IGF-1) and insulin driven androgen production in the ovaries. If you have insulin resistance then every time you eat something sweet, you’re pushed deeper and deeper into insulin resistance. Having raised insulin can lead to extra weight being stored around your middle and you often feel tired and constantly hungry, as the energy provided from food is just being stored instead of being used for fuel in the body. Avoid replacing sugar with artificial sweeteners as they also raise insulin, just as much as sugar, and are equally prone to driving weight gain.

What to do about dessert?

The best desserts are fresh seasonal fruits, preferably locally grown. A bowl of seasonal berries or cherries is a delicious way to end a meal. Alternatively, a small plate of nuts and cheese also makes for a very satisfying end to a meal, without the extra added sugars. Dark chocolate with more than 70 percent cacao, in moderation, is a surprisingly healthy treat.

Step 2. Avoid all refined grains.

Refined grains such as white flour, white bread, white pasta and white rice stimulate insulin almost more than any other food! Swap refined grains for grains in their natural, whole, unprocessed form. Whole grains are digested much slower allowing for a slower release of sugars into the bloodstream.

Step 3. Include a good quality protein with every meal.

Protein anchors your carbohydrates, so they don’t breakdown too quickly to blood sugars. Think meat, chicken, fish, eggs or full fat unsweetened dairy. Or a combination of two or more of the following plant foods – legumes, grains, nuts and seeds - to form a complete protein. It’s not a high protein diet, just a moderate amount with each meal to help stabilise your blood sugars.

Step 4. Eat more natural fats.  

Of the three macronutrients (carbohydrates, proteins and fats) dietary fat is the least likely to stimulate insulin. In choosing fats, aim for natural, unprocessed fats like avocado, extra virgin olive oil, olives, oily fish, Greek yoghurt, eggs, nuts or seeds. Good fats help you to feel fuller for longer, have an anti-inflammatory action and help your hormones to do their job more efficiently. Avoid the highly processed vegetable oils, which are high in omega 6 fatty acids and highly inflammatory to the body.

Step 5. Increase your fibre, it’s protective!

Fibre is the non-digestible part of food and after a meal rich in fibre, blood sugars and insulin levels are slower to rise. Natural whole foods contain plenty of fibre which is often removed during processing. Fruits, berries, vegetables, whole grains, flax seeds, chia seeds, beans, nuts, whole rolled oats and pumpkin seeds provide ample fibre.

The last piece of the puzzle… fasting.

If all foods raise insulin to some degree, then it would make sense that fasting is the most effective way to decrease insulin levels. Regular fasting, by routinely lowering insulin levels, has been shown to significantly improve insulin sensitivity. It could be as simple as not snacking in between meals. Snacking on food throughout the day continually stimulates insulin which can lead to insulin resistance. If you are normally a bit of a ‘grazer’ aim to have breakfast, lunch and dinner – only releasing insulin three times a day. If you wake up in the morning and you aren’t hungry, then you don’t have to eat. It’s okay to break your fast at lunchtime with a lovely piece of grilled salmon and a huge salad. If that’s a scary thought then start by pushing breakfast out a little, make it brunch instead. This narrows the window within with you are releasing insulin and extends your overnight fast. If you are someone who normally eats dinner at 8pm, then try eating your last meal of the day by 6pm. Just by tweaking the timing of your meals and reducing the number of times you release insulin throughout the day you can dramatically improve your insulin resistance. If you are unsure if intermittent fasting is right for you and your body, you can read more about it here.

Fasting or not, you can’t go wrong focusing on meal quality. Prioritise lean proteins, healthy fats, fibre rich plant foods including colourful veggies and fruits and always choose the whole grain. Crowd out treats, sugary beverages and processed foods. Cook and eat whole foods. Move your body regularly. Stay consistent. And if you’d like some help to do all of that, you can make an appointment I would love to be part of your team!

Bobbie X