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The effects of polycystic ovarian syndrome are bewilderingly diverse and because every woman is unique, she will experience the effects in very different ways. This can make diagnosis and treatment difficult, but significant progress has been made in the past 20 years in managing the condition. Research has identified certain lifestyle changes and natural supplements which are proving to bring relief from some of the main symptoms.
Polycystic ovary syndrome (PCOS) is an endocrine-metabolic disorder which affects women of reproductive age. It impacts on how your ovaries work and often causes complications such as insulin resistance, weight gain, missed or irregular periods, bloating, fertility problems, signs of elevated testosterone, including excess hair growth and acne. Ovarian cysts may also be a symptom and can be detected by pelvic ultrasound scan.
The exact cause of PCOS is not known, but there may be inherited genetic causes, environmental factors, and possibly lifestyle habits which give rise to the onset of the condition. Although PCOS is a life-long condition, the symptoms can be managed.
You may have very mild symptoms of PCOS which remain undiagnosed for many years. Sometimes these can change and become more pronounced as time goes by. For some women the symptoms may be more troublesome and require medical attention and support.
The most common effects of PCOS which appear during late teens or twenties are:
As time goes by further symptoms may occur such as:
For many women diabetic medication is prescribed to help manage the effects of insulin resistance, and this has been found to be effective in easing certain symptoms of PCOS, but unfortunately, for most patients the gastrointestinal side effects give discomfort.
It has now been found that following a wholefood diet can significantly help to reduce the symptoms of PCOS as well as boosting your general health.
Here are some of the top supplements which have been found in scientific studies in the field of medicinal plants to help with symptoms of PCOS by supporting improved insulin levels, hormone balance and metabolism:
Also known as chasteberry tree, agnus castus is a member of the Verbenadeae family. It has compounds in its woody branches, leaves, and fruits which have anti-inflammatory and wound healing effects. Studies have found that the extract from agnus castus can correct high oestrogen-dependent hormonal imbalance or premenstrual syndrome. It may reduce excessive hair growth (hirsutism) by reducing testosterone and androgen levels.
A member of the Liliaceae family, aloe vera contains vitamins A, C, and E as well as having antioxidant properties. The inner gel from the aloe leaf is rich in nutrients and minerals, salicylic acid, enzymes, tannins and polysaccharides. The active ingredients in the gel include sterols and organic acids. Polysaccharide compounds in aloe vera gel can reduce and heal inflammation due to antibacterial and antimicrobial properties. In studies for its use in the treatment of PCOS, it has been found that aloe vera has a particularly beneficial effect on ovarian tissue.
Various parts of the plant, including its outer skin, have healing properties due to essential oil which has insulin-like activity. Cinnamon extract increases glucose uptake and glycogen production. It also increases insulin sensitivity, reduces blood fat and glucose levels and reduces free radicals due to its powerful antioxidant properties. As well as lowering blood sugar and lipids, cinnamon is useful for regulating the menstrual cycle.
A perennial plant of the Asteraceae family, chamomile extract contains flavonoids and antioxidants which have anti-inflammatory properties. It is also an antispasmodic which helps with easing menstrual cramps.
A herb from the Apiaceae family, fennel has been found to change endometrial tissue by lowering levels of oestrogen. Known as an oestrogenic compound, it is used in traditional medicine to treat digestive, endocrine, and gynaecological disorders. The compounds extracted from fennel have antibacterial, antifungal, antioxidant, antithrombotic, anti-diabetic, and anti-tumour activity.
The prime extract is a compound called trans anethole which is an oestrogenic active agent. Laboratory studies have found that fennel can have a protective effect on uterine tissue. Human studies in this area are needed.
A member of the Linaceae family, flax seed is a highly nutritious, antifungal, antiviral, antibacterial plant food, which is rich in unsaturated fat, protein, and fibre. It is also rich in vitamins A, B, D, E, as well as minerals and amino acids, linolenic acid omega-3 fatty acids, lignans, and mucilage. It has been found to contain about 27 types of cancer inhibitor.
Flax seed is rich in lignans which research has found can lower androgen levels. Androgen is increased due to polycystic ovaries and is the cause of hirsutism, menstrual problems, and obesity. A study examined the effect on hormone levels of taking an oral supplement of flaxseed at a dose of 30 grams per day on a 31-year-old woman with PCOS. Over four months significant improvements were achieved in terms of decreased body mass, improved insulin resistance and serum testosterone. The patient also reported a reduction in hirsutism.
From the Araliaceae family, ginseng is a medicinal plant with powerful antioxidant properties. Laboratory studies have found that these properties have an effect which make it effective in the treatment of ovulation disorders.
A member of the Fabaceae family and used in traditional medicine for pain relief, wound healing, cough, and easing the symptoms of gastritis. Liquorice contains medicinal compounds in its roots such as flavonoids, sterols, gums, starches, and essential oils. These compounds can lower triglycerides and cholesterol. It also contains a type of glycerine which research has found has the effect of stimulating insulin, thereby helping to lower blood sugar and improving the adverse effects of diabetes due to PCOS.
This plant is a member of the Lamiaceae family, sometimes called lamb’s ears or cotton lavender. It is known to induce menstruation and has other functions such as helping ease rheumatic pain. Stachys also contains certain compounds which give it antifungal, anticancer and antimalarial properties.
Findings from studies conclude that Stachys lavandulifolia extract is effective in positively changing endometrial tissue in patients with PCOS. Although it is known to help with fertility issues, due to possible abortive effects it should be avoided, or certainly used with great caution during pregnancy. Medical supervision is advised.
Studies have shown that extracts from these herbs can improve symptoms of PCOS without the undesirable side effects of such drugs as metformin. However, they will take longer to work than pharmaceutical drugs, meaning an extended treatment cycle will be necessary.
If you have been diagnosed with PCOS, it is possible, but not inevitable, that you may find it difficult to avoid weight gain. Carrying an excessive amount of fat is associated with reduced fertility which is another symptom of PCOS. Obesity hampers any kind of conception method, from natural unassisted conception to ovulation induction, and in vitro fertilisation (IVF). Weight loss is therefore an important target and various methods have been researched. The good news is that studies have found that weight-loss programmes can lead to natural ovulation as well as making conception intervention methods more successful.
According to the NHS, the risk of developing long-term health problems from PCOS can be greatly improved by losing excess weight. The guidelines recommend a body mass index (BMI) between 18.5 and 24.9. You can find your BMI score using the BMI healthy weight calculator which gives a measurement of your weight in relation to your height. The NHS also state that a weight loss of even just 5% can make a significant improvement to your general health and fertility outcome.
The BMI scale is a useful general guide, but the World Health Organisation defines clinical obesity as ‘abnormal or excessive fat accumulation that may impair health.’ Along these lines, very recent research has found that focussing solely on overall weight loss may be somewhat misleading as what is really needed is to monitor body fat. Weight loss typically refers to a decrease in overall body mass, which could include muscle and water as well as fat. Weight fluctuations on the scales can be the result of stored fat, water retention, hydration, hormonal changes, bowel movements as well as dietary changes. One way to monitor your stored fat is to measure your waist circumference every week or so. This will give a good assessment of body fat distribution and provide a more accurate indication of health changes related to weight loss than the readings on your scales.
Metformin has been the drug of choice for PCOS management for some time but because of side effects, particularly for non-insulin-resistant sufferers, its use has become controversial.
Recent research has verified natural alternatives:
A naturally occurring sugar made within the body but also found in foods. It lowers insulin resistance, improves reproductive function and boosts ovulation. Inositol has been found to reduce metabolic imbalance and hyperandrogenic effects of PCOS, thereby helping to reduce weight gain.
The active compound from turmeric root, curcumin has anti-inflammatory effects which have been found to improve hyperandrogenism and induce ovulation. Curcumin also reduces insulin resistance which helps inhibit weight gain. Curcumin & Black Pepper Extract
Deficiency in vitamin D has been found to be common in cases of PCOS. It plays a vital part in the metabolism of glucose, so improves insulin sensitivity, decreases insulin resistance, and suppresses pro-inflammatory cytokines. Vitamin D receptors in the body help regulate genes which are critical for blood sugar and fat metabolism. Wholefood Vitamin D3
Also known as ubiquinone, CoQ10 is a naturally occurring coenzyme and antioxidant produced by the human body. It is also found in meat, fish, seed oils, vegetables and can be taken as a dietary supplement. It has been found to have anti-inflammatory effects in treating PCOS. Co Enzyme Q10
Studies have found omega 3 to be a helpful supplement in treating PCOS by reducing insulin resistance, supporting weight loss, reducing waist circumference and BMI, reducing inflammation, lowering testosterone and hirsutism (hair growth) and improving blood hormone profiles. Omega 3 Capsules (vegan)
Apart from various forms of medication available to help manage symptoms of PCOS, scientific nutritional research has now found that certain lifestyle changes can have very beneficial impact and greatly improve the outcome of such challenges as insulin resistance, chronic inflammation, obesity, and fertility issues. These changes are in the following areas:
Changing to a wholefood diet is highly recommended by the NHS as the best way forward for reducing symptoms of PCOS. They specifically mention including lots of fruit and vegetables, lean meat, fish, and chicken. They also promote boosting unrefined carbohydrates such as brown rice and pasta, wholemeal bread and wholegrain cereals.
Recent scientific research has found that as well as reducing processed and refined foods it is highly beneficial to include certain healthy fats into your diet as these can help fight inflammation and control insulin resistance, both of which are risk factors if you suffer with PCOS.
Healthy fats in your diet give you extra energy and help you feel full for longer. They are also important for brain function and hormone production and may help control your blood sugar response. When it comes to helping you to sustain a healthier eating plan, good dietary fats give food a creamier texture as well as making it taste better, so following a healthy diet is a much more pleasurable experience than having to adhere to a restrictive low fat/low carb diet which is unlikely to be sustainable.
It's important to choose high quality fats over the poor-quality fats which are often contained in processed foods.
Examples of high-quality fats are:
Poor quality fats are:
Regular physical activity will really help, even simply increasing movement around your home. So, less sitting and more stretching, bending, and some resistance exercises are all good for reducing symptoms. You don’t need to join a gym unless it’s what you really wish to do. Walking, dancing, cycling, and playing sports such as tennis or badminton are all great forms of exercise, running too is excellent if you are feeling up to it. If you have problems with joint pain non-weight bearing activities such as swimming and yoga are excellent.
Good quality sleep is a further factor to help with lifestyle improvements. This may take some preparation with such things as getting your sleeping conditions just right in terms of comfort, air quality and temperature, stress relief, and pain relief. It’s very worthwhile to do all you can to create the best possible sleeping environment.
Although PCOS is a life-long condition, science has now found that it can be successfully managed by introducing natural dietary supplements, changing to a wholefood diet, getting enough exercise, and ensuring you get plenty of sleep.
These lifestyle changes can lead to a reduction in insulin resistance, a lowering of chronic inflammation and help you achieve a healthy level of stored body fat, which in turn will give greater fertility possibilities should this be an issue.
These findings can give you back much more control over your condition and may mean you can hope to live a life free from an excess of medication.
When it comes to keeping you informed on health and nutrition, we’re here for you and aim to help where we can. If you would like to discuss any aspect of using natural supplements, or would find advice helpful, please feel free to contact us on 01297 553932
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