5 Foods to Avoid in PCOS

🤔 Did you know these foods can worsen PCOS?

PCOS is a common condition in women that causes hormonal imbalances and metabolic problems, often accompanied by insulin resistance and weight gain. Here are 5 foods to avoid:

1️⃣Sugary Drinks 🥤

We’re not just talking about soda here. Sweetened tea, fancy coffee drinks, and juices will all cause the blood sugar to spike and worsen the metabolic issues of PCOS.

2️⃣Processed Snacks 🍕

Snacks like crackers, cookies, and chips are typically high in carbohydrates and unhealthy fats, both of which worsen insulin resistance in PCOS.

3️⃣Cereal 🥣

Boxed cereals and granola can be a hidden source of sugar that is a stress to the body and blood sugar.

4️⃣Fried Foods 🍟

Fried foods are typically high in trans fats, which interfere with the action of insulin and worsen inflammation—problems already present in PCOS.

5️⃣Alcohol 🍹

Alcoholic drinks not only disrupt blood sugar but also place a strain on the liver, which plays a key role in hormone metabolism.

Nutrition can be a powerful tool to support hormone health and metabolism in PCOS, and it doesn’t always have to be complicated. I work with my clients to find nutritious foods that are easy to make and that they enjoy, so that healthy eating can become a way of life.

How Stress Affects PCOS

⬇️How Stress Affects PCOS ⬇️

Sometimes people with PCOS continue to struggle with symptoms even when they’re following a healthy diet, exercising, and taking supplements.

Why?

Because of stress.

On a biochemical level, the culprit is cortisol—the hormone we pump out in response to stress. Cortisol is useful in the short term (to give us energy to respond to stress) but damaging if produced too much for too long.

In PCOS, cortisol can:

❌ Worsen insulin resistance

❌ Increase testosterone even more

❌ Interfere with thyroid function

❌ Decrease progesterone even more

This last point is key. Did you know that cortisol is made in part from progesterone? That means that stress actually steals progesterone to make cortisol. Since progesterone is already low in PCOS, this can make things worse.

It may seem like a small and insignificant thing, but managing stress is an extremely important part of feeling good and thriving despite a diagnosis of PCOS. Small habits every day add up to make a big difference. Things like:

✅ Getting enough sleep

✅ Moving your body

✅ Drinking plenty of water

✅ Taking time to relax

If you’ve missed my recent posts about PCOS myths, facts, and metabolism, be sure to check those out. I have one last post coming your way—all about key foods to avoid.

Drop me a comment if you have any questions about the way we treat PCOS with functional medicine 📩

[New Study] How Intermittent Fasting Affects Women’s Hormones

✨new research on intermittent fasting in women ✨

Intermittent fasting is effective for weight loss, but we have never known whether it has any effect on female hormones—until now.

A study at The University of Illinois Chicago looked at the hormonal effects in 23 obese pre- and postmenopausal women following the “warrior diet.”

The warrior diet restricts eating to a 4 or 6-hour window each day and allows only for water for the other 18-20 hours.

Here’s what they found after 8 weeks:

↔️ There were no changes in testosterone or SHBG levels in pre- or postmenopausal women

↔️ There were no changes in estrogen or progesterone levels in postmenopausal women (these weren’t tested in premenopausal)

⬇️ DHEA levels dropped by about 14% in both pre- and postmenopausal women

The women following the warrior diet did experience weight loss and improved insulin sensitivity.

The study was published in Obesity in October 2022.

The takeaway?

👉 Intermittent fasting may lower DHEA levels in women. This is a hormone that is important for fertility and as a precursor to other hormones after menopause.

We need to weigh the risks and benefits for each individual because there is no one-size fits all. Plus, we need to keep following the research as it comes out (we’ll do that part so you don’t have to!).

If you need a personalized approach to your hormones and weight, please book a consult. Appointments can be scheduled at elementsnatmed.com 🔗

Reference

Faiza Kalam, Rand T. Akasheh, Sofia Cienfuegos, et al. Effect of time‐restricted eating on sex hormone levels in premenopausal and postmenopausal females. Obesity, 2022. [link]

Beating Estrogen Dominance

This is the last in my series of posts on estrogen dominance, so be sure to go back and check out the ones you missed! 

Estrogen dominance can be confusing and frustrating—especially because the conventional medical system has little to offer in the way of solutions. 

Bringing hormones back into balance requires a commitment to healthy habits, but we can support the process with targeted nutritional supplements.

Here are 3 categories of supplements to consider: 

💊 Gut Support (for estrogen elimination):

• DIM (di-indolyl-methane) comes from cruciferous vegetables, like broccoli. It supports healthy metabolism of estrogen into preferable rather than harmful forms. 

• Calcium-d-glucarate slows down the beta-glucuronidase enzyme in the gut. That means estrogen will be less likely to recirculate into the body and more likely to exit in the stool. 

• Probiotics support a healthy microbiome, which keeps beta-glucuronidase in check and supports healthy bowel movements. 

💊 Liver Support (for estrogen metabolism):

• Magnesium is a cofactor for many enzymes, including liver enzymes involved in estrogen metabolism. 

• Vitamin B6 supports the liver in metabolizing estrogen. It also supports the production of progesterone, which is needed to balance estrogen. 

💊 Hormone Support (for estrogen-progesterone balance):

• Zinc supports the production of FSH (follicle-stimulating hormone), which promotes ovulation—leading to increased progesterone. 

• Grape seed extract may be one of several plant compounds able to block the action of aromatase, meaning less estrogen production. 

Looking for the best way to come up with a supplement plan that will work for YOU? Work with a qualified practitioner! Click through to our website to learn how easy it is to get started at our clinic. ⤵️

5 Happy Hormone Habits

There is no pill anybody can take to magically correct estrogen dominance.

(in case you missed my 2 previous posts about this topic—be sure to check my feed to catch up!)

Our hormones respond to foods, movement, stress, and everyday habits. So let’s look at 5 lifestyle hacks to deal with estrogen dominance: 

1️⃣ Try Seed Cycling

Seed cycling means eating seeds that support estrogen during days 1-14 of the menstrual cycle and seeds that support progesterone during days 15-28. For example, eating 2 tablespoons of ground flax seeds and pumpkin seeds during the first half of the cycle and switching to sesame seeds and sunflower seeds during the second half. 

2️⃣ Boost Fiber

Fiber supports healthy bowel movements and elimination (including the elimination of estrogens). Plus, foods that are rich in fiber fuel the beneficial bacteria in the gut for microbiome balance. 

3️⃣ Cut Alcohol

Alcohol can burden the liver and increase activity of the estrogen-producing aromatase enzyme. Cutting alcohol promises many benefits—including happier hormones.  

4️⃣ Reduce Stress

We cannot control the stressful situations around us, but we can find ways to respond and release that stress. Better stress management translates to less cortisol production, freeing up your body’s resources to make healthy levels of progesterone.   

5️⃣ Get Exercise

Exercise helps with several of the hidden causes of estrogen dominance—including body fat and insulin resistance. Getting into a routine of moving your body every day will help support hormone health. 

I have one more post headed your way on the topic of estrogen dominance. I’ll be sharing my favorite supplements to support hormone balance. 

Watch for that to drop soon!