Polycystic Ovarian Syndrome (PCOS) is a complex health issue stemming from an imbalance of reproductive hormones, manifesting as problems in the ovaries. Contrary to its name, the cysts are actually underdeveloped eggs. Restoring hormonal balance becomes crucial in managing PCOS, and a promising avenue lies in understanding the role of nutrients.
When it comes to balancing hormones, it’s largely about maximising nutrients. A key player in the hormonal symphony is vitamin A. This vitamin can be sourced from food (both plants and animals) and also supplemented synthetically. While plant-derived vitamin A (carotene) is an antioxidant, the challenge lies in converting it to the bioavailable form necessary for hormone synthesis and thyroid regulation. Enter beef liver, a natural source of retinol form vitamin A, requiring no complicated conversion and thus more easily absorbed (bioavailable).
The foods you eat are also very impactful when it comes to PCOS, the best place to start is to focus on eating whole foods, organic when possible, and to filter your water and drink plenty of it.
Beyond diet, lifestyle modifications play a pivotal role in addressing PCOS. Strength training emerges as a potent tool, reshaping body composition and reducing elevated androgen levels in females. A prescription of 2 to 3 strength training sessions per week, interspersed with rest days, offers a roadmap to positive adaptations.
Extending beyond nutrition and exercise, a holistic approach to PCOS involves eliminating endocrine disruptors. Mindful choices in personal care items, from avoiding Teflon-coated cookware to steering clear of phthalates and BPA in plastics, contribute to a healthier hormonal environment. Being cautious of pesticides and scrutinising body care products for endocrine-disrupting chemicals in shampoo, conditioner, deodorant, and makeup completes the circle.
Endocrine disrupting chemicals (EDCs) have emerged as significant contributors to the development and exacerbation of Polycystic Ovary Syndrome (PCOS). These chemicals, found in various everyday products, can interfere with the endocrine system, disrupting the delicate balance of hormones and potentially contributing to the hormonal imbalances characteristic of PCOS.
Sources of Endocrine Disruptors:
EDCs are pervasive and can be found in everyday items such as plastics, personal care products, pesticides, and certain food packaging materials. Phthalates, Bisphenol A (BPA), parabens, and organochlorine pesticides are examples of well-known endocrine disruptors.
Impact on Hormonal Imbalance:
EDCs can mimic, block, or interfere with the body's natural hormones. In the context of PCOS, where hormonal imbalances play a pivotal role, exposure to these disruptors can exacerbate symptoms and contribute to the progression of the syndrome.
Insulin Resistance and Obesity:
Some EDCs have been linked to insulin resistance, a common feature in PCOS. Insulin resistance is associated with elevated insulin levels, and this can contribute to weight gain and obesity—factors that often worsen PCOS symptoms.
Endocrine disruptors may influence androgen levels, including testosterone. Elevated androgen levels are a hallmark of PCOS and are associated with symptoms such as acne, hirsutism (excessive hair growth), and irregular menstrual cycles.
Impact on Fertility:
EDC exposure has been linked to adverse effects on reproductive health. In PCOS, where infertility is a concern, the potential disruption of reproductive hormones by these chemicals may further complicate fertility challenges.
Mitigating the Impact of EDCs in PCOS Management:
Choose Safer Personal Care Products:
Opt for personal care products that are free from phthalates, parabens, and other known endocrine disruptors. Look for products labeled as 'phthalate-free' or 'BPA-free'.
Avoid Plastics with Recycling Codes 3, 6, and 7:
Plastics with these recycling codes may contain endocrine-disrupting chemicals. Opt for glass or stainless steel containers when possible, especially for food and beverage storage.
Choose organic produce to reduce exposure to pesticides, many of which contain endocrine-disrupting chemicals.
Mindful Cooking and Food Storage:
Avoid cooking or microwaving food in plastic containers, as heat can lead to the release of endocrine disruptors. Use glass or ceramic containers for food storage.
The connection between sleep and PCOS (Polycystic Ovary Syndrome) is multifaceted and plays a crucial role in managing this condition.
Tips for Better Sleep in PCOS Management:
- Consistent Sleep Schedule: Establishing a regular sleep-wake cycle can help regulate circadian rhythms and improve overall sleep quality.
- Create a Relaxing Bedtime Routine: Engage in calming activities before bedtime to signal to your body that it's time to wind down. This could include reading, gentle stretching, or meditation.
- Limit Screen Time Before Bed: Exposure to screens emitting blue light can disrupt the production of melatonin, a hormone that regulates sleep. Aim to limit screen time at least an hour before bedtime.
- Manage Stress: Incorporate stress-reducing activities into your daily routine, such as deep breathing exercises, yoga, or mindfulness meditation.
- Evaluate Sleep Environment: Ensure your sleep environment is conducive to rest—comfortable mattress, dark room, and a cool temperature.
- Regular Physical Activity: Engage in regular physical activity, but try to avoid vigorous exercise close to bedtime.
- Limit Caffeine and Nicotine: Reduce consumption of caffeine and nicotine, especially in the hours leading up to bedtime.
Improving sleep hygiene and addressing sleep-related issues can complement other lifestyle modifications in managing PCOS.
In essence, managing PCOS requires a multifaceted strategy that encompasses nutrition, exercise, and lifestyle choices. Whole foods, nutrient dense organ meats, resistance training, and a vigilant approach to endocrine disruptors collectively form a comprehensive toolkit to foster hormonal harmony and pave the way for a healthier life with PCOS.