Natural options for PCOS

The first thing I would suggest is to ensure your diagnosis is accurate. Click here to see how to do this.

There are many different ways to approach drivers of PCOS, but here is some helpful information to help with PCOS.

1. Increase fibre and reduce sugar intake

Diet can play a massive role in PCOS, Insulin resistance is one of the biggest drivers of PCOS. This is worsened by a high sugar diet. Increasing fibre helps by improving insulin sensitivity and supporting digestion, This will further help with nutrient absorption. The RDA is at least 30g. Here is a smoothie recipe with 14g fibre:

1 tbsp flaxseeds, 1 tbsp chia seeds, half an avocado, 1/2 cup spinach, small banana, handful blueberries, 3 strawberries, water or milk (dairy free if required).

2. Increase antioxidants

This will help to reduce oxidative stress, research shows that oxidative circulating markers are significantly increased in PCOS. Oxidative stress is a term used to describe an imbalance between the production of free radicals and antioxidants.

Things that can increase oxidative stress:

• Inflammation

• Infection

• Excessive exercise

• Mental stress

• High sugar diet

Add more anti-oxidants to the diet:

The above smoothie includes many different types of antioxidants. Almonds and brazil nuts are also full of great nutrients and antioxidants.

3. Magnesium.

Helps with insulin resistance, reduces inflammation, supports mood and promotes sleep. The RDA for magnesium is 320 mg. Foods high in magnesium are:

• Pumpkin seeds

• Spinach

• Cashews

I like the supplement magnesium glycinate as it helps more so with calming and soothing mood.

4. Zinc.

Research has shown that zinc levels may be lower in women with PCOS. One study, concluded, using 50 mg zinc for 8 weeks among PCOS women had beneficial effects on Alopecia and hirsutism.

Food sources of zinc are:

• Beef

• Lamb

• Pumpkin seeds

• Sesame seeds

5. B vitamins

B vitamins play many roles in the body and they are essential in energy production. Folate (B9), vitamin B6, and vitamin B12 play a role in regulating homocysteine levels and these have shown to be higher in PCOS. Also, a commonly prescribed drug for PCOS, which is called metformin, reduces levels of B12. Some food sources of B vitamins are:

• Beef

• Pork

• Chicken

• Fish

• Eggs

• Dark leafy greens

I would only recommend taking supplements when working with a health care provider in order to ensure correct dosage, usage and to be aware of any contraindications.

Áilish 🌻