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00:00:00 Welcome to this video series on polycystic ovarian syndrome or PCOS. My name is Julie Young, I'm a registered nutritional therapist specialising and fertility. In this video I'm talking about something incredibly important for PCOS who are trying to conceive and that is diet. What we eat plays a huge role in managing PCOS and supporting fertility. I'm
00:00:25 going to talk about dietary approaches that can help you regulate hormones, going to talk about dietary approaches that can help you regulate hormones, improve ovulation and boost your chances of conceiving. So first and foremost we want to focus on whole foods. Remember PCOS benefit from eating unprocessed nutrient rich foods, stable blood sugar levels and reduce inflammation. So look at filling your plate with colourful fruits
00:00:51 and vegetables, whole grains, lean proteins and healthy fats. These foods help maintain stable insulin levels which is key for managing PCOS. Whole foods are also packed with vitamins, which is key for managing PCOS. Whole foods are also packed with vitamins, minerals and antioxidants that support your reproductive health and reduce the inflammation often associated
00:01:09 with PCOS. We also want to be limiting refined carbohydrates and sugars. These foods, if you're thinking things like white bread, pastries, sugar drinks and other gly cemic items can cause blood sugar and insulin spikes. High insulin levels stimulate your body to produce more produce more testosterone which can disrupt ovulation. By reducing your refined
00:01:35 carbohydrates and sugars you can help lower insulin levels and in turn regulate your hormones. And watch out for those foods that seem healthy aren't great for PCOS like fruit juices or treats , sweet meat with honey, dates or syrups. This will spike your blood sugar just as much as refined sugar. Retraining your plate to enjoy less sweet foods can help reduce sugar c
00:01:56 ravings in the long run. Now look at incorporating healthy fats. So omega 3 fatty acids in the long run. Now look at incorporating healthy fats. So omega 3 fatty acids are your friends. You can find these in fatty fish like salmon as well as flaxes, wal nuts and chia seeds. Omega 3 fats are great for reducing inflammation and balancing hormones which
00:02:15 is essential for improving your fertility. Including healthy fats in your meals can help improve insulin sensitivity and support a quality. We also want to be eating protein with every meal. Protein helps stabilize blood sugar and insulin levels with every meal. Protein helps stabilize blood sugar and insulin levels throughout the day. So we want to incorporate lean meats, fish, eggs, legumes and tofu into your
00:02:38 meals. These can help to reduce those midday sugar crashes and keep your hormones more balanced. Starting the day with a protein rich savoury breakfast is especially helpful. High carb breakfast like cereals or pastries can send your blood sugar on a roller coaster causing cravings and hunger throughout the day. Instead try opting for a balanced meal with
00:02:59 protein, healthy protein, healthy fats and a small amount of complex carbohydrates. We also want to stay hydrated and limit sugary drinks. Drinking plenty of water is essential for overall health and can it help control cravings. Be mindful of those sugary beverages and limit alcohol as they can increase blood
00:03:17 sugar levels and aren't helpful for fertility. Now let's talk about foods that are less helpful for women with PCOS. So as mentioned before there's refined carbs and sugary foods. They should be limited, they before there's refined carbs and sugary foods. They should be limited, they contribute to insulin resistance and can make it harder to ovulate. Also be cautious with low fat dairy
00:03:37 products. Calsmalt contains growth hormones and branch chain amino acids which can stimulate insulin production. This might not be ideal if you're managing PCOS. And many women actually find they feel better when they limit dairy, especially low fat varieties. And if you suspect dairy is contributing to bloating, energy crashes or digestive issues, try cutting it out for a while and monitor how you feel.
00:03:59 try cutting it out for a while and monitor how you feel. You also want to avoid artificial sweeteners and gluten. While these may be sugar free, your body can still respond to them like sugar, affecting blood glucose and gut health. And some of the gluten may be problematic for some women with PCOS, especially if you also have thyroid issues or gluten sensitivity. Gluten can increase inflammation in
00:04:26 the body, so it's worth experimenting to see if cutting it out helps. so it's worth experimenting to see if cutting it out helps. Now I get a lot of questions about intermittent fasting and whether it's a good idea for PCOS. Now while fasting can have benefits, I'm not a big fan of skipping breakfast for women in PCOS. A good breakfast is important for bringing down insulin and
00:04:46 testosterone levels which can improve ovulation. Instead I tend to recommend a 12 hour overnight fast, say between dinner and breakfast and limiting snacking throughout the day. Using three balance meals can help improve insulin sensitivity and give your
