How Nutrition Can Help improve PCOS

How Nutrition Can Help improve PCOS

Video Transcript

00:00:00 Hello everyone, thank you so much for joining me today to watch this video on how nutrition can help treat polycystic ovary syndrome or PCOS. So a brief introduction to PCOS, it's a hormonal disorder causing inflammation, insulin resistance and reproductive issues. If you would like to know a little bit more, there is another video where I go a little

00:00:24 bit more in depth in describing what PCOS actually is, so please check out that video on PCOS and fertility. on PCOS and fertility. Symptoms include irregular periods, hercetism, acne, weight gain, fatigue and low mood. Now what these are related to, so irregular periods have been due to a reduction in ovulation

00:00:44 because the eggs don't mature properly in the underdeveloped follicles and therefore an egg is not released. Also there is an androgen dominant so heightened or an increase in male hormones despite both sexes having them. That can also lead to reduction in ovulation in irregular periods but that is That can also lead to reduction in ovulation in irregular periods but that is

00:01:04 the hercetism is due to androgen dominance and what that is is male hair growth on the body. So women will experience some facial hair, maybe chest hair on the back and it will be darker and thicker than what you would normally be used to. So that's caused by the androgen dominance. Any is another one caused by androgen dominance so you could have acne on the face or elsewhere

00:01:29 on the body. on the body. Weight gain, that is linked to insulin resistance which I mentioned before. So most cases and most women with polycystic ovary syndrome will experience insulin resistance and a lot of what I'm talking about in this video is how nutrition can benefit that and reduce that.

00:01:49 With fatigue and low mood that's usually due to hormonal imbalances and so nutrition can help with that as well in increasing your energy and insulin sensitivity and help with that as well in increasing your energy and insulin sensitivity and lowering inflammation as well in the body. There is no cure as such for polycystic ovary syndrome and we do not know exactly what

00:02:09 caused it. It's likely linked to genetic factors and also environmental factors but we don 't know specifically what or why it happens in women. There is no cure as such but it is highly treatable and what I'm talking about in this video is how you can treat it with nutrition but if you want to look at other treatments how you can treat it with nutrition but if you want to look at other treatments

00:02:30 again refer back to the other video I made by PCOS and Fertility and you'll get some answers there. The first thing I want to talk about when it comes to treating PCOS with nutrition is carbohydrates. So the main reason I would say to most clients to reduce their daily

00:02:49 consumption of carbohydrates is because the carbohydrate intake is linked to an increase in blood glucose and also an increase of insulin release from the pancreas. increase of insulin release from the pancreas. This is because insulin is the key that takes glucose from the blood into the body for energy production.

00:03:12 However, when you have insulin resistance the receptors that are there to offer the door nearly for the insulin which is the key for the blood glucose to go in tend to go dormant. The reason because of this is if this high levels of insulin and blood glucose The reason because of this is if this high levels of insulin and blood glucose in the blood, the insulin receptors almost feel overworked.

00:03:36 It's like if you are sitting at a desk and all this work just keeps piling and keeps coming eventually you're going to go right that's it I'm out and that's almost what the insulin receptors do. If you lower insulin and blood glucose you almost lighten the workload for the insulin receptors and they start to become more sensitive again as in insulin

00:03:57 sensitivity. So that's when they start to wake up and they start to bring the insulin So that's when they start to wake up and they start to bring the insulin glucose into the body and this is what helps to improve insulin sensitivity, reduce insulin resistance and also reduce inflammation. So definitely reduce your carbohydrate intake if you have PCOS.

00:04:15 It doesn't have to be nothing, it doesn't have to be ketogenic but just a lower amount than what you would regularly have. Choose non-starchy carbohydrates so you're fruit and veg instead of grains or things like pasta and bread, the sort of wheat products that can be quite processed like pasta and bread, the sort of wheat products that can be quite processed that is what you

00:04:36 should opt for. So changing the ratio of your sort of white, starchy carbs to the more colorful fruit and veg is our better options for PCOS. High fiber foods, now this again is really good for insulin resistance and reducing insulin resistance. However, I just want to touch on a point that high fiber diets are very popular

00:04:59 at the moment.

Full Transcript

[00:00:00] Hello everyone, thank you so much for joining me today to watch this video on how nutrition can help treat polycystic ovary syndrome or PCOS. So a brief introduction to PCOS, it's a hormonal disorder causing inflammation, insulin resistance and reproductive issues. If you would like to know a little bit more, there is another video where I go a little [00:00:24] bit more in depth in describing what PCOS actually is, so please check out that video on PCOS and fertility. on PCOS and fertility. Symptoms include irregular periods, hercetism, acne, weight gain, fatigue and low mood. Now what these are related to, so irregular periods have been due to a reduction in ovulation [00:00:44] because the eggs don't mature properly in the underdeveloped follicles and therefore an egg is not released. Also there is an androgen dominant so heightened or an increase in male hormones despite both sexes having them. That can also lead to reduction in ovulation in irregular periods but that is That can also lead to reduction in ovulation in irregular periods but that is [00:01:04] the hercetism is due to androgen dominance and what that is is male hair growth on the body. So women will experience some facial hair, maybe chest hair on the back and it will be darker and thicker than what you would normally be used to. So that's caused by the androgen dominance. Any is another one caused by androgen dominance so you could have acne on the face or elsewhere [00:01:29] on the body. on the body. Weight gain, that is linked to insulin resistance which I mentioned before. So most cases and most women with polycystic ovary syndrome will experience insulin resistance and a lot of what I'm talking about in this video is how nutrition can benefit that and reduce that. [00:01:49] With fatigue and low mood that's usually due to hormonal imbalances and so nutrition can help with that as well in increasing your energy and insulin sensitivity and help with that as well in increasing your energy and insulin sensitivity and lowering inflammation as well in the body. There is no cure as such for polycystic ovary syndrome and we do not know exactly what [00:02:09] caused it. It's likely linked to genetic factors and also environmental factors but we don 't know specifically what or why it happens in women. There is no cure as such but it is highly treatable and what I'm talking about in this video is how you can treat it with nutrition but if you want to look at other treatments how you can treat it with nutrition but if you want to look at other treatments [00:02:30] again refer back to the other video I made by PCOS and Fertility and you'll get some answers there. The first thing I want to talk about when it comes to treating PCOS with nutrition is carbohydrates. So the main reason I would say to most clients to reduce their daily [00:02:49] consumption of carbohydrates is because the carbohydrate intake is linked to an increase in blood glucose and also an increase of insulin release from the pancreas. increase of insulin release from the pancreas. This is because insulin is the key that takes glucose from the blood into the body for energy production. [00:03:12] However, when you have insulin resistance the receptors that are there to offer the door nearly for the insulin which is the key for the blood glucose to go in tend to go dormant. The reason because of this is if this high levels of insulin and blood glucose The reason because of this is if this high levels of insulin and blood glucose in the blood, the insulin receptors almost feel overworked. [00:03:36] It's like if you are sitting at a desk and all this work just keeps piling and keeps coming eventually you're going to go right that's it I'm out and that's almost what the insulin receptors do. If you lower insulin and blood glucose you almost lighten the workload for the insulin receptors and they start to become more sensitive again as in insulin [00:03:57] sensitivity. So that's when they start to wake up and they start to bring the insulin So that's when they start to wake up and they start to bring the insulin glucose into the body and this is what helps to improve insulin sensitivity, reduce insulin resistance and also reduce inflammation. So definitely reduce your carbohydrate intake if you have PCOS. [00:04:15] It doesn't have to be nothing, it doesn't have to be ketogenic but just a lower amount than what you would regularly have. Choose non-starchy carbohydrates so you're fruit and veg instead of grains or things like pasta and bread, the sort of wheat products that can be quite processed like pasta and bread, the sort of wheat products that can be quite processed that is what you [00:04:36] should opt for. So changing the ratio of your sort of white, starchy carbs to the more colorful fruit and veg is our better options for PCOS. High fiber foods, now this again is really good for insulin resistance and reducing insulin resistance. However, I just want to touch on a point that high fiber diets are very popular [00:04:59] at the moment.