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PCOS-rules
How can I treat my PCOS naturally?
In episode 2, Carole shares tips for naturally soothing PCOS, through a healthy lifestyle but also with other techniques.
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Summary
🔊 This program is an information program by a trained professional. This is generic advice and is not a personalized diagnosis. In all cases, we recommend that you be followed by a gynecologist and/or a midwife for individualized follow-up.
What you will learn in this episode
What is a natural approach to treating PCOS?
- What a “natural approach” actually means;
- The main causes of PCOS;
- And how to start acting, simply, on a daily basis.
The Polycystic ovary syndrome (PCOS) is a gynecological and hormonal disorder Who touches about one in seven women. It's an affection systemic, that is to say that it does not only concern the ovaries: it also influences the overall functioning of the body (hormones, metabolism, mood, energy...).
A natural approach is a global way of supporting PCOS, without necessarily going through drug treatment right away. Carole always starts with lifestyle :
- There may not be medications available to treat PCOS;
- Stress reduction techniques will be put in place;
- We will observe and adapt the diet;
- Use dietary supplements, if deficiencies are identified;
- Use plant supports to relieve symptoms.
👉 By doing some analyses, we can sometimes highlight deficiencies
Our foods, even organic or from the vegetable garden, now contain fewer micronutrients than a few decades ago. This is why taking a checkup is often a very good idea, especially when there are signs of fatigue, stress, or irregular cycles.
💡 Good to know: a syndrome is not a disease. This means that there is no single factor involved, but a set of symptoms that need to be understood and balanced.
What are the causes of PCOS?
- Hereditary and/or genetic predisposition to PCOS: one can be born with this predisposition. If this predisposition exists, everything possible must be done to prevent PCOS from occurring.
- You can have a silent gene (it's as if it wasn't there);
- When the gene is expressed, it is due to mechanisms linked to epigenetics.
- Lifestyle is key;
- Environmental factors such as endocrine disruptors or stress have an impact on the development of PCOS;
- Dysbiosis (imbalance of microbiota: intestinal, oral) has an impact on the development of PCOS.
We don't say it often, but oral health is also important: inflammation in the mouth can upset the entire balance of the body.
👉 All of these factors can favor hyperandrogenism (excess male hormones) and insulin resistance, two key mechanisms of PCOS.
These two imbalances maintain each other: the more insulin increases, the more androgens also increase, and vice versa. This can cause metabolic abnormalities, overweight, or an impact on ovulation.
💡 Key figures
According to A study published in the National Library of Medicine and published for the Journal Fertility and Sterility thereabouts 7 out of 10 women patients with PCOS present with insulin resistance.
How can PCOS be treated?
To date, it does not exist no medication that “cures” PCOS : we act on the symptoms and on the possible causes to rebalance the body.
A natural approach supports the body at several levels:
- Dysovulation, supporting the ovaries and soothing inflammation;
- Hyperandrogenism ;
- Insulin resistance ;
- Dysbiosis, that is to say the balance of the microbiota.
👉 Carole's first tip: In the morning, avoid sugar: it's The most sensitive time for blood sugar. A sweet breakfast often creates a peak, then fatigue or a craving around 10:00am.
Prefer proteins and good fats : eggs, avocado, wholewheat bread, seeds... This is what stabilizes metabolism all day long.
If possible, Avoid sugar in the morning and in the evening. If you really want to, keep it at Midday dessert.
👉 Overall, we adopt an anti-inflammatory diet:
- We limit ultra-processed products and “empty calories” (McDonald's, Twix... );
- We eat vegetables, fruits;
- As for proteins, we prefer white meats, eggs, small sardines;
- We try to eat a handful of oilseeds per day (pecans, almonds, hazelnuts...), if we are not allergic. Oleaginous plants are anti-inflammatory and antioxidant;
- We also try to consume oils (rich in Omega 3).
👉 You can also try intermittent fasting
Intermittent fasting can be a good support, as long as it is done gently:
- 16 hours maximum ;
- No more than 2 times per week;
- The digestive tract can rest;
- The body can do more than digest;
- The liver can also do its work outside of digestion.
It allows the digestive system to rest and the liver to better regulate its functions. Start once a week, and see how your body reacts.
👉 And of course, you have to move, this is one of the first recommendations to improve your PCOS
The advantage is that even walking 30 minutes is enough!
You can walk right after eating, as it is anti-inflammatory.
🔎 Useful definitions
Disbiosis: The term dysbiosis refers to the qualitative, quantitative and functional alteration of the bacterial ecosystem (also called microbiota) present in and on the body of an organism, in particular the human body, including the cutaneous microbiota, the vaginal microbiota, the vaginal microbiota, the oral microbiota, and more particularly the human intestinal microbiota, which is largely the focus of current research.
Source: Wikipedia
____
Epigenetics: Epigenetics is the study of changes in gene activity that do not involve changes in the DNA sequence and that can be transmitted during cell division.
Source: INSERM
🎯 Actions concrètes
- Integrate a protein and sugar-free breakfast;
- Ideally, I avoid sugar in the evening too (I prefer dessert at noon);
- I do at least a minimum of sports activity;
- If I am not used to doing sports, I go for a walk for 30 minutes a day, rather after a meal to use this anti-inflammatory side of walking;
- Have a rather anti-inflammatory diet;
- I avoid ultra-processed foods;
- I eat fruits and vegetables;
- I prefer lean proteins (eggs, white meats, sardines...)
- I try to eat a handful of oilseeds every day (almonds, pecans...)
- I am testing intermittent fasting, which helps my body function:
- Intermittent fasting means not eating for 16 hours in a row (night included);
- I try to integrate it once a week, 3 weeks out of 4.
.png)
Summary
🔊 This program is an information program by a trained professional. This is generic advice and is not a personalized diagnosis. In all cases, we recommend that you be followed by a gynecologist and/or a midwife for individualized follow-up.
What you will learn in this episode
What is a natural approach to treating PCOS?
- What a “natural approach” actually means;
- The main causes of PCOS;
- And how to start acting, simply, on a daily basis.
The Polycystic ovary syndrome (PCOS) is a gynecological and hormonal disorder Who touches about one in seven women. It's an affection systemic, that is to say that it does not only concern the ovaries: it also influences the overall functioning of the body (hormones, metabolism, mood, energy...).
A natural approach is a global way of supporting PCOS, without necessarily going through drug treatment right away. Carole always starts with lifestyle :
- There may not be medications available to treat PCOS;
- Stress reduction techniques will be put in place;
- We will observe and adapt the diet;
- Use dietary supplements, if deficiencies are identified;
- Use plant supports to relieve symptoms.
👉 By doing some analyses, we can sometimes highlight deficiencies
Our foods, even organic or from the vegetable garden, now contain fewer micronutrients than a few decades ago. This is why taking a checkup is often a very good idea, especially when there are signs of fatigue, stress, or irregular cycles.
💡 Good to know: a syndrome is not a disease. This means that there is no single factor involved, but a set of symptoms that need to be understood and balanced.
What are the causes of PCOS?
- Hereditary and/or genetic predisposition to PCOS: one can be born with this predisposition. If this predisposition exists, everything possible must be done to prevent PCOS from occurring.
- You can have a silent gene (it's as if it wasn't there);
- When the gene is expressed, it is due to mechanisms linked to epigenetics.
- Lifestyle is key;
- Environmental factors such as endocrine disruptors or stress have an impact on the development of PCOS;
- Dysbiosis (imbalance of microbiota: intestinal, oral) has an impact on the development of PCOS.
We don't say it often, but oral health is also important: inflammation in the mouth can upset the entire balance of the body.
👉 All of these factors can favor hyperandrogenism (excess male hormones) and insulin resistance, two key mechanisms of PCOS.
These two imbalances maintain each other: the more insulin increases, the more androgens also increase, and vice versa. This can cause metabolic abnormalities, overweight, or an impact on ovulation.
💡 Key figures
According to A study published in the National Library of Medicine and published for the Journal Fertility and Sterility thereabouts 7 out of 10 women patients with PCOS present with insulin resistance.
How can PCOS be treated?
To date, it does not exist no medication that “cures” PCOS : we act on the symptoms and on the possible causes to rebalance the body.
A natural approach supports the body at several levels:
- Dysovulation, supporting the ovaries and soothing inflammation;
- Hyperandrogenism ;
- Insulin resistance ;
- Dysbiosis, that is to say the balance of the microbiota.
👉 Carole's first tip: In the morning, avoid sugar: it's The most sensitive time for blood sugar. A sweet breakfast often creates a peak, then fatigue or a craving around 10:00am.
Prefer proteins and good fats : eggs, avocado, wholewheat bread, seeds... This is what stabilizes metabolism all day long.
If possible, Avoid sugar in the morning and in the evening. If you really want to, keep it at Midday dessert.
👉 Overall, we adopt an anti-inflammatory diet:
- We limit ultra-processed products and “empty calories” (McDonald's, Twix... );
- We eat vegetables, fruits;
- As for proteins, we prefer white meats, eggs, small sardines;
- We try to eat a handful of oilseeds per day (pecans, almonds, hazelnuts...), if we are not allergic. Oleaginous plants are anti-inflammatory and antioxidant;
- We also try to consume oils (rich in Omega 3).
👉 You can also try intermittent fasting
Intermittent fasting can be a good support, as long as it is done gently:
- 16 hours maximum ;
- No more than 2 times per week;
- The digestive tract can rest;
- The body can do more than digest;
- The liver can also do its work outside of digestion.
It allows the digestive system to rest and the liver to better regulate its functions. Start once a week, and see how your body reacts.
👉 And of course, you have to move, this is one of the first recommendations to improve your PCOS
The advantage is that even walking 30 minutes is enough!
You can walk right after eating, as it is anti-inflammatory.
🎯 Concrete actions
- Integrate a protein and sugar-free breakfast;
- Ideally, I avoid sugar in the evening too (I prefer dessert at noon);
- I do at least a minimum of sports activity;
- If I am not used to doing sports, I go for a walk for 30 minutes a day, rather after a meal to use this anti-inflammatory side of walking;
- Have a rather anti-inflammatory diet;
- I avoid ultra-processed foods;
- I eat fruits and vegetables;
- I prefer lean proteins (eggs, white meats, sardines...)
- I try to eat a handful of oilseeds every day (almonds, pecans...)
- I am testing intermittent fasting, which helps my body function:
- Intermittent fasting means not eating for 16 hours in a row (night included);
- I try to integrate it once a week, 3 weeks out of 4.
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