How to Reduce Effects of Polycystic Ovarian Syndrome Naturally

Women's health issues such as breast cancer, heart disease, osteoporosis and even depression have gained considerable attention in the last decade, but there is one condition that is rarely spoken about. Polycystic Ovarian Syndrome, otherwise known as PCOS, it affects as many as five million women in the United States.

PCOS is the most common endocrine disorder that affects women, and one of the hallmarks of this disorder is dysfunction of the ovaries. When hormone levels are imbalanced, insulin rises beyond healthy levels. This results in lower levels of estrogen and higher levels of testosterone, an androgen hormone (naturally found in women but higher in women with PCOS). This can interfere with other hormones in the body that regulate ovulation, conception, and body weight.

Evidence suggests that PCOS is responsible for 70 percent of infertility issues in women due to difficulty ovulating—and yet, women seldom talk about the signs and symptoms due to the stigma attached to it. The disordered hormone levels manifest in symptoms like irregular menstrual cycles, weight gain, facial hair (a condition known as hirsutism, which occurs due to excess androgen), baldness, depression, acne, infertility, and sometimes—but not always—cysts on the ovaries.

Despite the high prevalence of PCOS, there are no PSA's about it, fewer health programs to support the condition, and it is not uncommon for many physicians to misdiagnose since some of these symptoms seem unrelated. There are even fewer medical options for its treatment, and those that do exist merely help manage symptoms. According to the National Institute of Health (NIH), there is currently no cure for PCOS and its health risks are lifelong.

For most women with PCOS, the first-line treatment for the condition is weight loss. It is said that a modest weight loss of five to ten percent could help manage some of the symptoms—so following a regular exercise regimen is essential. However, exercise with additional dietary changes and natural supplements can go a long way.

Here are a few ways to manage PCOS naturally:

Dietary changes

There is some evidence that PCOS causes increased hunger pangs that lead to overeating and weight gain. This brings us to the PCOS diet, which includes higher protein, lower carbohydrate, and higher unsaturated fat or lower glycemic index. There are several websites that offer tailor-made diets for women with PCOS, and there are many studies conducted on the same, but there is no conclusive evidence that the condition can be controlled with one single diet.

However, dietician and PCOS expert Lisa Moran of the University of Adelaide and Monash University, in her 2013 review of five studies that enrolled 137 participants in total, concluded that it didn't matter which diet women followed to control their PCOS as long as women lost weight. There are, however, certain foods that you could incorporate in your daily diet that will help mitigate effects of hormone imbalance.

1. Incorporate fiber-rich foods in your diet

According to the PCOS Nutrition Center, if you have PCOS, almost all the grains you consume should be whole grains since they contain fiber. Some whole grain foods include Ezekiel bread, brown rice, whole grain cereals, and oatmeal.

2. Add high-quality protein to your early morning meal

Good protein choices are raw seeds and nuts, quinoa, black beans, lentils and other beans, chickpeas, plain Greek yogurt and eggs.

3. Omega-3 fatty acids

Food rich in Omega-3 fatty acids—such as flaxseed oil, ground seeds such as flax, sunflower, pumpkin, fish oil, water fish, chia seeds, walnuts, tofu, avocado—can help lower testosterone. Another tip is to use extra virgin olive oil and/or organic coconut oil for cooking.

4. Dark leafy greens and fruits

Increase your intake of leafy greens and fruits to at least one portion a day. This can include kale, spinach, collard chard, dandelion, bok choy, peppers, carrots, apricots and fresh fruits—grapes, apples, or melons.

Natural herbs and supplements

Although diet and lifestyle changes are the most important, the following nutrients could be a useful addition to your eating regimen.

1. Chaste berry and Shatavari (asparagus racemosus) extract

Known as "women's herbs," chaste berry or Vitex and Shatavari are natural herbal supplements that help in improving fertility by stimulating the pituitary gland. These can also help balance the sex hormone levels in the body.

While Vitex treats hormonal acne in females, which manifests along the jawline and chin, Shatavari helps the natural development of ovarian follicles, regulates the menstrual cycle, and revitalizes the female reproductive system.

2. Spearmint tea

One of the tastiest herbal teas, spearmint tea, can also help correct the excess testosterone. According to the preliminary findings of a study carried out in Turkey, drinking two cups of spearmint tea a day could reduce excess facial hair, and hair on breasts and stomach. Spearmint tea does this by reducing the excess androgen in women with PCOS.

3. Vitamin D and Calcium

Deficiency of the "sunshine vitamin" could cause a cloud over women's health—especially for women with PCOS. Vitamin D is required for proper absorption of calcium, and calcium in turn is needed for normal development of follicles each month. However, for women with high testosterone levels, the effects of calcium are reduced.

Research conducted at Columbia University concluded that Vitamin D combined with calcium supplementation helped normalize menstrual cycles for seven of 13 women with PCOS. Of the seven, two became pregnant, and the others maintained normal menstrual cycles.

A minimum of 400 IU of vitamin D is required daily. Some of natural food sources of vitamin D include cod liver oil, salmon, tuna fish, fortified milk, fortified cereals, eggs, and cheeses. Sunlight also provides vitamin D.

Food sources that are high in calcium are kale, turnip, collard, and mustard greens, kelp and wakame seaweed. Hiziki, a type of seaweed has ten times more calcium than a glass of milk.

Modified Date: October 10, 2015 12:28 AM comment
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