Dealing with PCOS Naturally
Polycystic ovarian syndrome (PCOS) and how to manage it naturally
Polycystic ovarian syndrome (PCOS) is the most common endocrine problem in women and one of the leading reasons for female infertility. It is often associated with depression and anxiety as well as metabolic dysfunction, including insulin resistance and excess androgens (male hormones like testosterone).
The cause of PCOS is complex and variable and can manifest itself through a spectrum of symptoms, including infertility, irregular menstrual periods, multiple ovarian cysts, acne, hirsutism (excess hair on woman’s face and body) and obesity.
After confirming a diagnosis of PCOS, the first-line medical approach is often hormonal contraceptives for menstrual abnormalities and hirsutism, clomiphene for infertility and metformin for diabetic symptoms.
These treatments, which may manage some symptoms, do not address the underlying causes of PCOS.
A number of medicinal herbs and nutritional supplements offer safe and effective therapeutic options with the capacity to address the broad pathophysiology associated with PCOS.
As with any health concern improvements to diet and lifestyle have significant improvement in the patient’s symptoms.
Considering the high amount of obesity amongst PCOS patients – a weight loss program is essential, having said that long term modest weight loss is far more important in PCOS than acute weight loss.
As little as 2-5% reduction in weight can be enough to improve metabolic and reproductive symptoms in women with PCOS.
Exercise participation of at least 150 minutes per week should be recommended in all women with PCOS, especially those with a body mass index ≥ 25kg (overweight).
Of this, 90 minutes per week should be aerobic activity at moderate to high intensity.
Mediterranean, low carbohydrate, low GI and high protein diets have all been shown to be effective. A Palaeolithic (Paleo) diet in a clinical setting has been shown to be more promising in reducing symptoms associated with PCOS.
This suggests that dietary interventions may best be individualised to patient needs rather than protocol driven.
Monounsaturated fats including avocados and nuts, especially walnuts, cashews, almonds, and nut butters made from these nuts have been shown to improve insulin sensitivity.
Strictly avoid safflower and sunflower oils, corn oil, cottonseed oil, and mixed vegetable oils. Avoid margarine, vegetable shortening, and all products listing them as ingredients and all products made with partially hydrogenated oils of any kind.
Instead replace with olive oil, animal ghee, unrefined coconut oil, avocado oil, flaxseed oil and butter.
The importance of removing refined, processed foods and artificial sweeteners is vital for the healing process of PCOS.
The best way to obtain all the daily vitamins, minerals, and micronutrients is by eating a diet high in fresh foods with an abundance of fruits and vegetables choosing from all colours – organic where possible.
If fresh fish twice a week is not being consumed than supplemental fish, in capsule or liquid form (two to three grams a day of a product containing both EPA and DHA) should be taken. Look for molecularly distilled products certified to be free of heavy metals and other contaminants and third party tested.
Some studies have shown that Inositol may have a positive impact on women with PCOS, lessening the infertility and weight gain associated with this condition. Some foods with high inositol content include:
Lima beans, white beans and green beans, fresh orange, pear, strawberries and cantaloupe, eggplant, broccoli, almonds.
Both lean and overweight women who suffer from PCOS have been found to have higher levels of Bisphenol-A (BPA). BPA has been linked to both insulin resistance and increased androgen levels. Therefore a detoxification program is well worth looking into in assisting the clearance of BPA.
Avoid canned foods, plastic containers, water bottles and bottled juices where BPA is mostly found.
With PCOS, most patients will need hormonal imbalances addressed. Herbs are a wonderful way to tackle hormonal issues.
Below are a few of the herbs I commonly use.
- Paeonia lactiflora (White peony) and Glycyrrhiza glabra (Licorice) are two successfully used herbs in the treatment of PCOS.
- Drinking Mentha spicata (Spearmint tea) twice a day has been shown to reduce hirsutism, acne and androgen levels.
- Trigonella foenum-graecum (Fenugreek) improves blood glucose control and has the same effect to that of metformin.
- Cinnamomum zeylanicum (Cinnamon) significantly reduces insulin resistance. It also modulates inflammation and has been traditionally used for female reproductive problems.
While the above recommendations may be helpful in the management of PCOS each person has to be addressed individually according to their unique symptom picture. There is no one treatment fit for all and each individual should be given a tailored management plan to support them on their journey to better health.
Nour Abulughod is an Australian Doctor of Naturopathy, a graduate of the Australian College of Natural Medicine (Melbourne, Australia) and a member of the Australian Natural Therapists Association (ANTA). Nour has special interest in woman and children’s health. Her natural fertility domain includes assisting couples with natural methods of contraception, planning pregnancy, optimising natural fertility and dealing with infertility and sub-fertility. Nour ‘s approach entails taking a full case history of her patients in an effort to thoroughly understand the underlying causes of a given disease and assessing each and every patient as an individual. She is academically qualified in taking a holistic approach and treating her patients with scientifically based nutritional and herbal medicine, diet and lifestyle modifications.