Polycystic Ovarian Syndrome

Polycystic Ovarian Syndrome (PCOS) is a complex metabolic and endocrine disorder that impacts the reproductive hormones, causing a variety of different symptoms.

PCOS effects the entire endocrine system, which means that the hypothalamus, pineal and pituitary glands, thyroid, parathyroid, adrenal glands, pancreas and ovaries are all impacted with this syndrome. The symptoms of PCOS are therefore not limited to menstrual complaints alone but can involve a variety of different systems.

One of the main features of PCOS is elevated androgens (male hormones). Women require androgens in the correct ratios for mood, libido, and healthy bones. Excess androgens in PCOS are associated with many of the unwanted symptoms such as acne, fertility problems, insulin sensitivity, and hirsutism.

Common symptoms of PCOS can include:

• Hirsutism (excess hair growth in certain places: chin, thighs, lips, belly)

• Acne

• Cysts on the ovaries (note: you can have PCOS without having cysts on the ovaries)

• Fertility issues

• Irregular or absent period

• Heavy periods

• Spotting

• Weight gain

• Insulin sensitivity/ insulin resistance

• Mood fluctuation

PCOS is a syndrome, which means each person may experience these symptoms differently, some women may have every symptom on this list, but others may only have 2 or 3. The symptoms vary in their severity and expression from person to person.

Criteria of PCOS:

Due to PCOS presenting differently in everyone, ultrasound is not a conclusive diagnosis of PCOS. Currently to be diagnosed with PCOS, you need 2 or more of the following:

• Oligo-anovulation (infrequent or no ovulation)

• Clinical or biochemical evidence of hyperandrogenism (excessive male hormones)

• Polycystic ovaries upon ultrasound examination

• Exclusion of other conditions (e.g. thyroid disorders and androgen secreting tumours).

5 steps to help improve your PCOS symptoms:

Manage stress levels

Getting stuck in your “fight or flight” response or sympathetic nervous system can have a negative effect on your reproductive hormones involved in regulating your menstrual cycle. Commit to daily activities that help regulate your nervous system, thus reducing the fight or flight response and allowing space for the parasympathetic nervous system a.k.a the rest and digest response to take charge. For example, aim to meditate for 20 minutes, journal for 20 minutes or commit to breath-work for 10 minutes per day.

Improve diet

A diet that is high in refined, processed foods, sugar, and unhealthy fats can disrupt hormone balance and increase inflammation in the body. Focus on a fresh is best attitude (cut the packaged food), organic whenever possible with an abundance of fruit and vegetables, good quality protein, lean meats and complex carbs. A great diet to incorporate is the Mediterranean: as it focuses on healthy fats, fish, lean meat, a variety of fruits and veg, and small incorporation of dairy. This diet has been widely studied for its benefits in reducing inflammation, therefore it can be excellent to incorporate when there are conditions with inflammation such as PCOS.

Aim for 8-9 hours of sleep per night

Sleep is a key factor for maintaining overall health, including regulating the reproductive and metabolic hormones. Inadequate sleep can negatively influence the menstrual cycle and contribute to a further disrupted nervous system.

Daily movement

Exercise can help improve PCOS in several ways including: better insulin sensitivity and blood sugar regulation, reducing inflammation, improving mood, helping maintain weight and helping to regulate the reproductive hormones. As many women with PCOS are chronically inflamed, exercise should be based on the individual needs.

Reduce alcohol consumption

Alcohol can worsen insulin resistance, place an excess burden on the liver (which is largely involved in the metabolism, recycling, detoxifying, excreting of hormones) and contributes to inflammation.

Products to help support PCOS:

Fem21

Fem 21 is naturopathically formulated containing 21 different herbal medicines that help to improve hormonal regulation by supporting different body systems such as the liver, gut, adrenal, and ovaries. It is a good place to start if you want to start addressing hormonal regulation.

Inositol

Inositol is involved in many biological pathways in PCOS pathogenesis and research demonstrates that supplementation may be beneficial for improving metabolic and reproductive aspects of this disorder and may help to improve insulin sensitivity.

Magnesium

Magnesium is an essential mineral for the body and may help improve insulin sensitivity, stress management, reduce chronic inflammation, and support adequate hormonal metabolism. Try Mega Magnesium Night by Ethical Nutrients for an easily absorbed form of magnesium, with passionflower to help relax the nervous system.

Spearmint tea

Spearmint tea may have an anti-androgen effect in the body, meaning it lowers male hormones, which is a common feature of PCOS which attributes to many symptoms such as: acne, hirsutism, and irregular periods.

Vitamin D

It is common in women with PCOS to have low levels of vitamin D, which can exacerbate insulin resistance, mood dysregulation and irregular periods. Supplementing with vitamin D may assist in improving insulin sensitivity and reduce some symptoms in PCOS.

Always speak to your health care professional or pop in-store for a friendly chat about your personal well-being journey.

By Caitlyn Bosch BHSc Naturopathy @insync_naturopathy