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hello!Welcome and congratulations! You have taken
the first step on your journey to taking back control from PCOS.
The information in this book is not intended to treat,
diagnose or prevent any disease, including PCOS or
infert i l i ty and is provided for educational purposes
only. Always seek the advice of your physic ian with any
quest ions you have regarding medical condit ions, and
before undertaking any diet, exercise or other health
program. The author makes no representat ion or
warranties of any kind with regard to the completeness
or accuracy of the contents of the book. They accept
no l iabi l i ty of any kind for any losses or damages
caused or al leged to be caused, direct ly or indirect ly,
from using the information contained in this book.
www.pcosoracle.com
Despina Pavlou is the founder of PCOS Oracle and is
a cert i f ied personal trainer. Diagnosed with Polycyst ic
Ovarian Syndrome (PCOS) at the age of 18, feel ing
lost and alone, she was forced learn and understand
nutr i t ion and her body, to overcome her PCOS.
With a change in l i festyle, correct nutr i t ion, a good
exercise programme and stress management, she
was not only able to manage her PCOS, but also l ive
a l i festyle with no restr ict ions. This is what she helps
other women with PCOS do. She is on a mission to
raise awareness about PCOS, but also to put an end
to low calorie and restr ict ive diets. Instead,
championing the importance of good nutr i t ion and
exercise in cult ivat ing a healthy, happy and balanced
l i festy le.
www.pcosoracle.com
TABLE OF CONTENTSAbout the Author
TABLE OF CONTENTSTable of ContentsWhat is PCOS? 5
Polycystic Ovarian Syndrome 6 These are the Four Types of PCOS 7
Insulin Resistant PCOS 7Adrenal PCOS 8Pill Induced PCOS 9Thyroid Disease 10
The Cause of PCOS 12How Do I Know If I Have PCOS? 13
Symptoms 14Risk Factors 17The Four Tests 18
I Have PCOS, What Can I Do? 19Diet and Lifestyle Changes 20Basic elements of a healthy lifestyle 21Why Whole Foods 22
Nutrition 101 23Protein 24Carbohydrates 26Fats 28
What Should My PCOS Diet Look Like? 33Best Diet for PCOS? 34
Foods For PCOS 39Foods That Harm PCOS 43Should you eat carbs if you have PCOS? 48Carb sources for PCOS 49
Exercise for PCOS 50The Benefits of Exercise 51Best Exercise for PCOS 52
Best Exercise for Insulin Resistant PCOS 53Best Exercise for Adrenal PCOS 55
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6
What is PCOS?
Polycystic ovary syndrome (PCOS) is a
metabolic condition which presents itself
with endocrine abnormalities among
women of reproductive age. Women with
PCOS suffer from a hormonal imbalance,
they have elevated levels of androgen s
(male hormones) like testosterone and
have imbalances in hormones such as
estrogen, progesterone and SHBG.
How many women have PCOS?
It is difficult to know precisely how many
women have PCOS, as many women may
not show any symptoms or they may feel
nervous to ask for help due to the
distressing symptoms. However, it is
believed to be a prevalent condition
affecting 1 in 10 women.
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7
Insulin Resistant PCOS
Insulin Resistant POCS is the most common type. High insulin levels
cause Insulin Growth Factor 1 (IGF-1) to spike. Too much insulin
causes the ovaries to produce excess amounts of testosterone. An
overproduction of testosterone causes ovulatory problems, such as
irregular periods and infertility.
While insulin resistance is associated with being overweight, research
suggests lean women who have PCOS can also suffer from insulin
resistance. Although these women are not obese, they nonetheless
tend to have an increased waist to hip ratio and are insulin resistant
and hyperinsulinemic.
There are a Few Types of PCOSPCOS is not one condition, it is instead a set of symptoms. It is
essential to know what type of PCOS you have, in order to find a
suitable treatment.
There is not just one type of
PCOS!“
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8
Adrenal PCOSThe ovary is not only where
androgens are released, but
research also estimates 20-30% of
women with PCOS have adrenal
androgen excess. Our Adrenals also
release androgens.
During the fight-or-flight response, cortisol increases blood sugar (the
source of energy needed to survive) and shuts down anything within
the body deemed as unnecessary, such as reproductive functions. The
surge in blood sugar caused by the increase in cortisol also leads to an
increase in insulin.
Stress causes the adrenal glands to produce cortisol, adrenaline, and
norepinephrine, along with 3 androgen hormones; DHEA, testosterone
and androstenedione.
Cortisol, one of the primary stress
hormones, is released by the
adrenal glands. The fight-or-flight
response triggers the release of the
stress hormone.
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Pill Induced PCOS
The purpose of the Birth Control Pill is to suppress ovulation. However,
women with PCOS are given the Birth Control Pill in an attempt to
‘treat’ their hormonal imbalance and PCOS. In reality, the Pill does not
treat PCOS, it instead causes a whole host of problems.
Firstly, the pill only masks the symptoms; it does nothing to cure PCOS
or prevent the deep systemic health problems that lurk beneath the
surface.
Women who have been on the Birth Control Pill or other synthetic
hormones for several years, who then decide to come off often find
that their periods do not return. While most women find this effect to
be temporary, others find their periods do not return for months or
even years.
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Thyroid Disease
Researchers studying PCOS have found problems with the thyroid to
be yet another likely cause of PCOS.
Studies have found up to 25% of women with PCOS have a thyroid
condition. Hypothyroidism is a common ‘hidden cause’ in women with
PCOS.
Have a
Condition
A thyroid condition often goes undiagnosed
in women with PCOS because
hypothyroidism and PCOS share similar
symptoms, including:
• hair loss
• fatigue
• Depression
• Weight gain
Hypothyroidism is a condition where the thyroid is underactive. The thyroid
is therefore not producing enough of the hormone. There are different
types of hypothyroidism including:
• Low T3 Syndrome
• Hashimoto's thyroiditis, an autoimmune disease where the body attacks
the thyroid.
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PCOS Characteristics linked to a Thyroid Condition
Low production of the thyroid hormone can result in a hormone
imbalance. The body may not be producing enough progesterone, a
hormone which is often very low in women with PCOS. A low thyroid
hormone production may result in an overproduction of androgens, a
common characteristic of PCOS. Also, if thyroid hormone production is
low, insulin resistance, yet another characteristic of PCOS, can
develop.
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12www.pcosoracle.com
The Cause of PCOS
Research suggests PCOS is hereditary and women are born with the
condition. While there may be a genetic element to PCOS further
research indicates the PCOS gene must be switched on.
Environmental Toxins and Stressors
As humans, we are exposed to environmental toxins every single day.
Environmental toxins are in the water we drink, our food supply and
the air we breathe. A diet made up of processed food contains toxins
and chemicals such as pesticides and herbicides. Endocrine disrupting
chemicals such as BPA have contaminated our water supply. We are
bombarded continuously where ever we go.
Women who are predisposed to PCOS and are chronically stressed,
turn on the expression of their PCOS genes resulting in them
exhibiting the PCOS symptoms. If the gene is not turned off through a
reduction in stress, pathogenesis occurs resulting in PCOS worsening.
Therefore, while there is an element of genetics involved in PCOS, the
ability to turn on and off the genetic expression of PCOS indicates the
role of epigenetics in the development of PCOS.
14
What Are The Symptoms?You do not have to show or experience all symptoms to have PCOS.
Symptoms of Polycystic Ovarian Syndrome usually become apparent in
late teens or early twenties. PCOS often goes undiagnosed which may
be due to various factors, such as women may feel embarrassed to
seek help from the doctor due to their symptoms, or it may be they do
not recognize the significance of their symptoms.
Many doctors lack the knowledge about PCOS and therefore fail to
diagnose the condition correctly. An incorrect diagnosis may be due to
the fact they attempt to treat each symptom separately, or they
attribute these symptoms to the individual’s lifestyle, such as stress or
overweight.
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In reality, the 'cysts' are follicles, which are eggs released by the
ovary. In other words, the ovary is producing too many follicles.
The cysts develop as a result of the hormonal imbalance.
On average, an ovary should have 6 to 12 variously sized
follicles. The polycystic ovary has—by definition—more than 12
small undeveloped follicles. The reason why the follicles are
small and underdeveloped is that ovulation did not happen that
month and sometimes ovulation does not happen.
15
To be diagnosed with PCOS, the Rotterdam Criteria outlines the
following. You must have 2 out of the 3:
1. Oligo/anovulation (irregular menstrual cycle)
2. Hyperandrogenism (high androgens)
3. Polycystic ovaries
An ovary should have 6 to 12 variously
sized follicles. The polycystic ovary has
more than 12“
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While there are an array of symptoms associated with PCOS, you do
not have to experience all of the symptoms, and each symptom can
vary from mild to severe.
Many women only experience menstrual problems and/or are unable
to conceive.
Symptoms include but are not limited to
• Irregular periods, or no periods at all
• Difficulty getting pregnant (because of irregular ovulation or
failure to ovulate) Excessive hair growth (hirsutism)– usually on
the face, chest, back or buttocks Weight gain and/or trouble
losing weight
• Thinning hair and hair loss from the head
• ‘Cysts’ on the ovaries
• Oily skin or acne
• Dandruff
• Dark patches of skin on the back of the neck and other areas
called acanthosis nigricans (a-can-tho-sis ni-gri-cans)
• Depression and Anxiety
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Having PCOS may make the following conditions more
likely:
• Infertility
• Sleep apnea
• Depression and anxiety
• Abnormal uterine bleeding
• Cancer of the uterine lining (endometrial cancer), caused by
exposure to continuously high levels of estrogen
• Gestational diabetes or pregnancy-induced high blood pressure
• Type 2 diabetes
• High blood pressure
• Cholesterol and lipid abnormalities, such as elevated triglycerides
or low high-density lipoprotein (HDL) cholesterol, the "good“
cholesterol
• Metabolic syndrome — a cluster of signs and symptoms that
indicate a significantly increased risk of cardiovascular disease
• Non-alcoholic steatohepatitis — a severe liver inflammation
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The Four Tests
There is no single test to diagnose PCOS and therefore Doctors may
undertake the following steps and tests.
Medical History: The doctor may ask questions about your
menstrual cycle/period, any health issues you may have and possible
weight changes.
Physical Exam: The Doctor may assess body mass index (BMI),
waist size and blood pressure.
Blood Test: A blood test will examine your hormone levels and will
help identify a hormone imbalance. Doctors may analyze androgens
(male hormones), thyroid and insulin levels.
Ultrasound: An ultrasound
of the ovaries, pelvis and
the uterus can be carried
out to identify whether
there are ‘cysts’ on your
ovaries.
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CHAPTER THREE
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CHAPTER THREE
I Have PCOS, What Can I Do Now?
20
Diet and Lifestyle Changes
Many women are misinformed about nutrition and are advised to
follow all sorts of diets. It is therefore critical women with PCOS
understand the importance of good nutrition. Many of the fad diets
women often try are not sustainable and can have various side effects
including; fatigue, hypoglycemia, dizziness.
Avoiding fad, low calorie, and restrictive diets are even more important
for women with PCOS. When balancing hormones the right foods
along with the correct amount is vital.
Many of the fad diets
women often try are not
sustainable and can have
various side effects
including; fatigue,
hypoglycemia, dizziness.
Nutrition plays a key role inmanaging PCOS, therefore it isessential to make thenecessary diet and lifestylechanges. These changes do nothave to be significant ordrastic at first. Making smalland simple changes over timegoes a long way.
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Basic elements of a healthy and balanced lifestyle:
Treating PCOS is a long-term goal, there is no quick fix or magic pill. It
is for this reason a lifestyle change must be adopted.
• Eat whole foods
• Buy colorful foods. Your plate should be colorful, not dull and
grey.
• Fill your fridge and cupboards with nutrient-dense foods, foods
full of vitamins and minerals.
• Avoid empty calories
• Eat foods which keep you full and satisfied for longer
• Allow your body some 'treat' foods. Avoid restriction as this is not
sustainable in the long term.
• Swap simple carbs for complex carbs
• Include lean meats
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What are Whole Foods?
Whole foods are foods which are close to their natural form, meaning
they have been minimally processed or refined and do not contain any
additives.
Examples of whole foods
• Eggs
• Fruits and Vegetables
• Legumes and Beans
• Meat, fish, poultry
• Nuts and Seeds
• Oils
• Whole Grains
Why choose whole foods?
As whole foods are close to their natural form they still contain their
nutritional value and offer great health benefits, such as:
• Healthier skin and hair
• Helps with weight loss
• Mood improvement
• Improve fertility
• Support a healthy pregnancy
• Maintain healthy blood pressure
• Maintain a healthy immune system
• Decreases the risk for diabetes
• Prevent diseases
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Nutrition 101
Get to know the three macronutrients
What are Macronutrients?
Macronutrients are what make up the caloric content of food, and they
consist of:
• Protein
• Carbohydrates
• Fats
Some figures to note about how each macronutrient
translates into calories
1g of Protein= 4 calories
1g of Carbohydrates= 4 calories
1g of Fat= 9 calories
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Protein
What is Protein?
Protein is made up of amino acids. Amino acids are a simple organic
compound comprised of the atoms; carbon, oxygen, hydrogen,
nitrogen, sulfur.
Why Do We Need Protein?
Protein makes up 20% of the human body and serves as a significant
structural component of muscle as well as other issues in the body. It
is found everywhere in our body, in every single cell, from our hair,
nails, teeth and facial muscles.
Role in the body
Protein has many key roles in the body, including the creation of
hormones, enzymes, and haemoglobin.
How Much Protein?
The Recommend Daily Allowance is 0.8 g per kilogram of body weight.
Although, this recommended amount is only enough to prevent
protein deficiency. Many experts recommend a higher intake of protein
that approach and/or exceed 1g of protein per pound of bodyweight.
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Sources of Protein
Meat and plants are both sources of protein. Animal proteins, such as
meat, poultry, fish, eggs, milk, and cheese rank higher on protein
quality compared to plant proteins, which rank lower. However, there
are plenty of plants based foods that are a complete protein,
containing all essential amino acids, in their unique proportion.
Animal
• Poultry (Chicken, Turkey)
• Red Meat (Lamb, Beef, Pork)
• Fish (Salmon, Mackerel, Cod, Basa, Sardines, etc.)
• Eggs
Plant• Beans and Legumes (Pinto
• Beans, Chickpeas, Lentils)
• Nuts (Brazil Nuts,
• Walnuts, Cashew Nuts)
• Seeds (Pumpkin Seeds,
• Sunflower Seeds)
• Quinoa (a complete protein)
• Buckwheat (a complete protein)
• Hemp Seeds
• Brown Rice (a complete protein)
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Carbohydrates
What are carbohydrates?
Carbohydrates are organic compounds made up of carbon, hydrogen,
and oxygen. They are a macronutrient commonly used a source of
energy.
Carbs (and full glycogen stores) benefits:
• It is our bodies’ first source of energy.
• Gives you fast/quick energy (simple sugars)
• Lowers cortisol
• Increased metabolic rate
• Improved sleep
• The right carbs will provide you with nutrients, vitamins and
minerals.
• Necessary for a balanced lifestyle, restriction leads to an unhealthy
relationship with food.
Carbohydrate Requirements
The carbohydrate requirement is 260g per day. However, 260g per day
is a reference point, it can differ person to person.
If there is an insufficient amount of carbohydrates, the body can use
stored fat or protein for energy.
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Types of Carbohydrates
Complex carbohydrates
These are the carbohydrates that contain nutrients and fiber. The fiber
allows energy to be released slowly and therefore blood sugar levels
do not spike.
Complex Carbohydrates include:
• Quinoa
• Rolled Oats
• Sweet Potato
• Brown Rice
Simple Carbs/Sugars
Simple carbs do not contain any nutritional value and result in blood
sugar spikes. Spikes in blood sugar cause feelings of lethargy and
increased hunger.
Simple Sugars include:
• Doughnuts
• Muffins
• White Rice
• White Bread
• Honey
• Dairy
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Fat
What are Fats?
Fat consists of a molecule called glycerol and three fatty acid
molecules, making up triglycerides, the main constituent of body fat.
The building blocks of fats are fatty acids, which are made up of
carbon and hydrogen.
The reason we have various types of fats is due to the shape of the
fatty acid molecule.
Fat Is Not Bad
For so long we were all led to believe consuming fat was the cause of
all evil.
While the low-fat diet became popular in the 1960s and 1970's it is
still an approach many continue to follow. The low-fat approach
became an ideology, and all health practitioners, the government, the
food industry, and media were all advising it.
Many believed the fat we ate caused people to become fat and was
the cause of many chronic diseases such as heart disease.
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The food industry began producing low-fat products and promoting
them as healthier than high fat.
Firstly, fat is not bad. Secondly, many low-fat products are high in
sugar. The food industry has to include an element of flavor and taste
to these low-fat products otherwise they would not sell. So how do
you make a low-fat product taste nice? Add sugar.
Why You Need To Eat Fat
Necessary for Hormones
Fat helps to regulate hormone function. Estrogen, progesterone,
testosterone are all steroid hormones. These hormones are
responsible for our reproductive health, bone health and muscle
building, all these hormones require a significant amount of fat to be
produced and function properly.
“Fat helps to regulate hormone function
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Brain Health
Countless studies are showing the benefits of consuming fat for the
brain. The brain is made up of 60% fat, therefore, eating enough
dietary fat is essential.
Research has shown that EFAs, particularly omega-3 fatty acids, are
important for brain development but also for mental health. Dietary
docosahexaenoic acid (DHA) is needed for the optimum functional
maturation of the retina and visual cortex. Plenty of DHA shown to
improve visual acuity and mental development, preventing the
development of depression.
Required for the transportation and absorption of certain
vitamins and minerals
Including fat-soluble vitamins A, D, E and K and antioxidants such as
beta-carotene and lycopene.
Provides the structure of our plasma membrane
Fat and protein provide the structure of our plasma membrane. What
makes the plasma membrane is what forms the boundary between
what is inside and outside the cell.
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Types of Fat
The three main types of fat and which our bodies require to help
prevent disease, ‘the good’ fats include;
• Polyunsaturated
• Monounsaturated
• Saturated
Foods that are ‘good’ sources of fat
Polyunsaturated
• Sardines
• Salmon
• Walnuts
• Seeds (Sunflower Seeds, Pumpkin seeds, Flax seeds)
Monounsaturated
• Avocado
• Kipper-Herring
• Mackerel
• Olive Oil and Canola Oil
• Nuts (Almonds, Hazelnuts,
• Brazil nuts, Pecans, Cashew nuts)
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Fats to Avoid
As with everything, there are always healthier and better alternatives
for your health. The fats to avoid include Trans fatty acids, which are
in any food containing hydrogenated oils, or foods fried in this type of
oil and most junk and processed foods.
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Best Diet for PCOS?
There are many diets out there claiming to be the best for PCOS, but
what is the best diet?
Keto, Plant-Based and Paleo are all diets which have been shown to be
successful in women with PCOS. The reason all of the above diets
work is because there is not one best diet and there is not one type of
PCOS. Also, no one person is the same. We do not share the same
metabolism, genes or nutritional requirements.
No one person is the
same. We do not share
the same metabolism,
genes or nutritional
requirements.
The best diet for you, will be
dependent on what type of PCOS
you have. Following a diet which
takes into consideration your type
of PCOS is important to ensure you
are helping your hormones to heal
through nourishing them with the
right foods to support them.
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Insulin Resistant PCOS
With insulin resistant PCOS it is important to focus on managing blood
sugar levels to avoid spikes in insulin. Both the keto and plant based
diet have been successful at reduces insulin resistance and increasing
insulin sensitivity.
Following a Ketogenic Diet can improve insulin sensitivity as a result of
the body utilising it's fat stores for energy. Due to the low
carbohydrate intake, there is no glycogen and therefore both blood
sugar and insulin will go down.
A study conducted by Mavropolous et al (2005) found women with
PCOS had improved insulin levels when following a low - carb
ketogenic diet. Insulin levels reduced from 23.5 μIU/ml to 8.2 μIU/ml
(p = 0.002). Reducing hyperinsulinemia, which is associated with
PCOS, can also help reduce androgen secretion from the ovary and
increase circulating sex hormone binding globulin.
A Keto diet can improve insulin
sensitivity“
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On the other spectrum, studies found following a whole-foods plant
based diet improves insulin resistance even when there is no weight
loss, and/or with statistical adjustment for body weight.
A study examined the effects of both a high carbohydrates diet and a
high protein diet, in which fat intake was constant at 30%, for eight
weeks in patients with type 2 diabetes. The results showed that while
there were no differences in weight loss, the high carbohydrate group
increased insulin sensitivity, fasting plasma glucose and haemoglobin
A1c. No significant changes to these parameters were observed in the
high protein group.
Key takeaways:
Avoid sugar, which includes
processed, high GI foods such as
white bread and white rice.
Nutrients that can help are;
inositol, fish oil, chromium,
vitamin D, magnesium, and
polyphenols found in cocoa.
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Adrenal PCOS
Unlike with insulin resistant PCOS, the keto diet is not the best
approach for adrenal PCOS.
A low carb diet such as the keto diet can make PCOS symptoms worse
and does not treat the problem. Women with adrenal PCOS require a
sufficient amount of carbs to help heal their hormones.
Women who suffer from adrenal pcos require starchy carbs which are
not inflammatory such as potatoes, beans, legumes and vegetables.
Consuming the right as well as enough carbs is key to improving the
cortisol response in adrenal pcos women who are chronically stressed.
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Hypothyroidism
Women who suffer from hypothyroidism have some degree of
inflammation in the body which is effecting the thyroid hormone from
working optimally. To treat hypothyroidism include plenty of anti-
inflammatory foods and remove inflammatory foods, including dairy
and gluten, as they can cause problems to the gut bacteria and result
in a condition called ‘leaky gut’. This will be discussed in further detail
in the ‘Foods that Harm’ section later in this guide. Anti-inflammatory
foods include healthy fats such as salmon and mackerel which are
great sources of omega 3 fatty acids.
Furthermore, follow a whole food diet which excludes processed foods
and sugar. Both processed foods and sugar are highly inflammatory.
Include plenty of vegetables, protein and healthy fats.
To treat hypothyroidism include plenty of anti-inflammatory foods“
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Foods that HealVegetables
Rich in vitamins, minerals 6and
antioxidants. Vegetables contain
vitamins; A, C, D, E, K and many of
the B vitamins. They fortified in iron,
potassium, magnesium, and calcium.
Green leafy vegetables have anti-inflammatory properties, are high
in magnesium and have a low glycemic index (GI). Research has
identified including 1 serving/day of green leafy vegetables lowered
the risk of diabetes by 9 percent.
Vegetables are also high in fiber. Fiber can help reduce the level of
glucose in the blood by slowing the rate of release into the
bloodstream. Slowing down the rate of release will also control the
hormone insulin and ensure it does not spike.
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Fruit
Fruit is also a great source of fiber, vitamins, minerals, and
antioxidants. Women with PCOS often try and avoid fruit due to its
high sugar content, which can cause a spike in blood sugar levels and
insulin. However, fruits also contain vital nutrients required to manage
PCOS.
Here is the thing about fruit and sugar. Fructose sugar which is found
in fruits does not have the same effect on the body as processed
sugar.
1. The soluble fiber found in fruit slows the release of sugar.
2. Fruits also have phytonutrients that can block the transportation of
sugar through the intestinal wall into our bloodstream.
As a result of the antioxidants and fibre
found in fruit, the blood sugar spike is
not the same as consuming pure sugar.
Women with PCOS can opt for Low GI
fruits in order to further manage their
blood sugar and insulin levels. Low GI
fruits include: cherries, grapefruit,
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Low Glycemic Carbohydrates
The Glycemic Index is a tool which indicates a carbohydrates effect on
blood sugar levels. Food is ranked as being very low, low, medium or
high in their GI value.
Following a low GI diet can help with managing blood sugar levels to
prevent spikes insulin.
Healthy Fats
Consuming healthy fats, such as monounsaturated and
polyunsaturated is important for PCOS but also for overall health.
Healthy fats aid in hormone balance, fertility, body composition and it
helps with the absorption of certain nutrients, such as fat-soluble
vitamins (vitamins A, D, E, and K) and antioxidants (such as; beta-
carotene and lycopene).
Research has found that monounsaturated fat can lower LDL-
cholesterol (the “bad” cholesterol). Furthermore, eating plenty of fats
increases satiety levels and keeps you fuller for longer.
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Good Quality Meat
If you eat meat, opt for lean
and high-quality meat. Grass-
fed meat is often "organic,"
naturally leaner and has not
been exposed to many artificial
hormones and high levels of
antibiotics than standard meat.
Grass-fed meat contains more omega - 3 than grain fed meat. Grain
feeding causes the meat to lose its omega 3 content. Higher omega -
3 content in the grass-fed beef might be more “anti-inflammatory”
than conventional grain-fed beef.
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Foods That Harm
Processed and Junk foods
We all know processed foods are not
always the best food choice for us.
However, for women with PCOS, this
type of food can have a considerable
impact on our hormones.
Processed foods stimulate the release of Prostaglandins. More
specifically, series 2 Prostaglandins, produced by trans-fatty acids, or
trans fats, found in hydrogenated oils, meats, fried foods, and junk
foods, cause inflammation in the body, which in turn increases insulin
levels.
It is best to eat whole foods, foods which have gone through minimal
processing and to eat home-cooked meals.
High GI foods raise blood sugar levels, which in turn increase the level
of insulin in order to regulate the amount of glucose released into the
bloodstream. High glycemic index foods include cakes, white bread,
white rice, cereal (unless on the low GI list). Sugar not only affects
insulin levels, but it also causes problems with ovulation.
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Dairy
Dairy products such as milk, are full of anabolic hormones, hormones
that promote growth. Milk causes an increase in testosterone levels,
as well as growth hormones, like insulin and insulin-like growth factor
1 (IGF-1), which all stimulate the production of acne.
In addition to cow’s milk containing anabolic hormones, it also
contains A1 Casein which is a protein. During the digestion of A1
Casein, Casomorphin is derived. Casomorphin is a drug, which is why
so many people addicted to cheese.
For most people casomorphin is not a problem, they easily digest and
excrete it before it enters the blood stream. However for others it
doesn’t and casomorphin enters the blood stream resulting in
symptoms associated with drug
use. But the A1 casein
derivative also cause
inflammation, resulting in
reduced insulin sensitivity and
can effect various aspects of
thyroid functioning.
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Gluten
Gluten is a protein found in wheat that holds the bread together and
helps it to rise. It is the gluten which gives the dough its elastic
texture. Gluten is found in wheat and other grains such as barley,
oats, triticale, Kamut, rye and spelt.
Many women with PCOS are unaware of the connection between
Gluten and PCOS. However, researchers have identified gluten
contains lectins, which can bind to insulin receptors resulting in insulin
resistance, the most common type of PCOS.
Further research indicates how gluten creates inflammation in the
body. There is a protein in our gut called ‘zonulin’ which makes space
in the cells of the gut lining to allow nutrients and molecules to pass
through. Researchers have found zonulin is triggered by certain
bacteria found in the gut at the time and gluten. Gluten can increase
the production and release of zonulin which results in intestinal
permeability or ‘leaky gut’.
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Zonulin increases the size of the holes in the small intestine which
results in bacteria and undigested food proteins to enter into the
bloodstream which causes the body’s immune system to initiate a
response to help protect itself because it believes these food
molecules are attacking the body. The immune response leads to
inflammation and further gut permeability.
Furthermore, research indicates gluten is a hormone disruptor.
Hormone disruptors are chemicals which interfere with hormone
systems. This is a result of farmers desiccating their wheat crops with
glyphosate, a systemic herbicide and crop desiccant.
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High Glycemic Index (GI) Foods
High GI foods raise blood sugar levels, which in turn increase the level
of insulin in order to regulate the amount of glucose released into the
bloodstream. High glycemic index foods include cakes, white bread,
white rice, cereal (unless on the low GI list). Sugar not only affects
insulin levels, but it also causes problems with ovulation.
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Should Women with PCOS Avoid Carbohydrates?
Doctors often recommend women with PCOS to lower or even
eliminate carbohydrates from their diet. This recommendation is often
due to the insulin resistance in they also have.
However, it is important to note that carbs are just another food
source, another macronutrient required for a balanced lifestyle.
Furthermore, as mentioned previously in the guide, many women have
succeeded following a plant-based diet, which is predominately made
up of carbohydrates.
Studies have found following a plant-based diet made up of whole
foods improves insulin resistance even when there is no weight loss,
and/or with statistical adjustment for body weight.
Opt for the ‘better’ carb options, such as complex and low GI carbs.
Opt for the ‘better’ carb options,
such as complex and low GI carbs.“
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‘Good’ Carb sources for PCOS
• Quinoa - manganese, copper, phosphorus, magnesium, fibre,
folate, zinc.
• Sweet Potatoes are a great starchy carb- High in fiber, contains
protein, vitamin C, A, B6, E, potassium and a source of Beta-
Carotene.
• Beans - Vitamin B, Iron, magnesium, phosphate, manganese,
calcium, copper, zinc and potassium, polyunsaturated fat and no
cholesterol.
• Lentils - molybdenum, folate, fiber, copper, phosphorus,
manganese, iron, protein, Vitamin B1, pantothenic acid, zinc,
Vitamin B6, potassium.
• All Vegetables - Green, Yellow, Orange vegetables are rich sources
of calcium, magnesium, potassium, iron, beta-carotene, vitamin B-
complex, vitamin-C, vitamin-A, and vitamin K. Include vegetables
at every meal
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Benefits of Exercise
When we speak about exercise, it does not mean an intense gym
workout. Exercise can be anything which elevates the heart rate most
importantly brings enjoyment. Working out does not have to involve
going to the gym, there are plenty of other options, whether it be
aerobic or anaerobic, outdoors or indoors.
Exercise offers a whole host of benefits for your overall
health. Including;
• Reduces stress and anxiety levels
• Improves high-density
• lipoprotein (‘good’ cholesterol)
• Reduces unhealthy triglycerides
• Joint and bone health
• Weight management
• Gain strength and build muscle
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The Best Exercise for PCOS
The best exercise is dependent on what type of PCOS you have
Insulin Resistant PCOS
Both Resistance Training and High-Intensity Interval Training (HIIT)
have been found to be the best forms of exercise for this type of
PCOS.
What is Resistance Training?
Resistance training is any exercise that causes the muscles to contract,
in turn resulting in increased muscle mass, strength and endurance
like men.
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The Benefits:
Reduces insulin resistance
A study found that each 10% increase in muscle was associated with
an 11% relative reduction in insulin resistance.
Reduces testosterone
As a result of the reduction of insulin, this also helps to lower
testosterone levels.
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High-Intensity Interval Training
High-Intensity Interval Training (HIIT) is a vigorous form of exercise,
which involves full bursts of energy along with a short active recovery
period.
An Example of HIIT Workout
HIIT sessions often last for 25 minutes or less:
• 3 minutes of warm-up
• 10 sprints of 60 seconds, with 60 seconds of recovery
• 2 minutes of cool down
High-intensity interval training increases insulin sensitivity as a result
of the body expending glucose and then allowing blood glucose to
enter the muscle cells. An increase in insulin sensitivity helps to lower
the risk of developing diabetes.
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Adrenal PCOS
As previously mentioned stress causes the adrenal glands to produce
cortisol, adrenaline, and norepinephrine, along with 3 androgen
hormones; DHEA, testosterone and androstenedione. Women with
adrenal PCOS should avoid endurance and intense exercise because
they cause the body to produce increased amounts of cortisol.
Exercise intensities between 80% and 90% of VO2 max secrete an
increased amount of cortisol.
Signs of fatigue after training may require an adjustment to the
number of workouts and their intensity. Exercises such as walking,
yoga and swimming can be more beneficial for women with adrenal
PCOS as they are more low-intensity exercises compared to endurance
and high-intensity interval training. Low-intensity activities do not
cause an overproduction of cortisol.
You may be thinking low-intensity exercise will not help with weight
loss. However, reducing exercise frequency and intensity can aid in
weight loss, because of the decrease in cortisol levels but also insulin
levels, which are elevated during times of stress.
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Hypothyroidism
With a thyroid condition such as hypothyroidism, where there is a case
of inflammation in the body it is important to include workouts which
reduce inflammation.
While exercise is known to lower inflammation, over-exercising and
high intensity training can increase inflammation in the body. Acute
inflammation is caused as a result of the stress put on the body during
exercise. Once the body has had time to recover the inflammation
decreases. Chronic inflammation occurs when you do not allow your
body time to recover.
Women who therefore suffer from hypothyroidism must be active but
at a low intensity. Include exercises such as walking, swimming, tai-chi
and resistance training.
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Apply Now
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Despina is your online PCOS Coach and Personal trainer, she takes an evidence and holistic approach to both nutrition
and training.She provides personalised coaching to
meet all of your needs.
This is your time to take back control and live your life the way you want, with confidence and no stress. It is
never too late!
Personalized Coaching
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