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The Fertily Plate
PCOS and endometriosis: what you need to know about diet
In episode 5, we focus on endometriosis and PCOS, which affect more than 2 out of 10 women.
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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
PCOS and endometriosis: two common conditions
What do the numbers say?
- 1 out of 10 women approximately is affected by the PCOS (polycystic ovary syndrome);
- 1 out of 10 women approximately is affected byendometriosis;
- In Laura's practice, approximately 70% of preconception patients are affected by one or other of these conditions.
This is logical, since it is recommended to consult when you are personally affected by this situation.
These patients often present with:
- A climate hyperestrogenic (excess estrogens);
- one hypomethylation (alteration of a key biochemical process in the body);
- one inflammatory climate.
💡 Key figures
According to a randomized controlled trial published in 2014 (PREPARE, Women's Health), in 110 couples undergoing IVF, a diet enriched with olive oil, omega-3 and vitamin D made it possible toimprove the embryonic development observed under the microscope. The study was too small to show a significant effect on pregnancy rates, but it is one of rare clinical trials supervised who have directly tested a preconception dietary intervention. Smaller observational studies are beginning to emerge on PCOS and/or endometriosis, but much more research is needed to prioritize this type of clinical study in women's health.
PCOS (Polycystic Ovary Syndrome)
PCOS is often associated with insulin resistance.
Normally, theinsulin allows sugar (glucose) to enter cells to provide energy.
In case of insulin resistance, cells become less sensitive, glucose remains more in the blood, and this upsets the hormonal balance.
👉 To limit these imbalances, it is important to Do not consume sugar in isolation.
To get there, here are a few tips:
- Combine sugar with proteins (yogurt) or lipids (oleaginous);
- Integrate it into a complete meal rather than as a snack;
- Promote a breakfast that slows the absorption of sugar:
- Choose from wholemeal sourdough bread or cereal bread rather than white bread.
- Serve a sweet sandwich (e.g. jam) with a savory sandwich or with peanut butter/almond without added sugars.
Melisande's recipe: to have a protein breakfast and a touch of sweetness (because it's too good), it's possible to make a high-protein crepe in less than 5 minutes. 120 grams of sweet potato flour, 1 egg and 15cl of sugar-free almond milk. Dark chocolate (+80%) should be melted on the pancake during cooking. Add a little topping such as cinnamon, raspberries, or squash seeds.
👉 To improve insulin response it is an excellent idea to increase muscle mass and therefore to start exercising.
Even a gentle session (yoga, brisk walking) once a week helps increase muscle mass and therefore to make better use of glucose.
Endometriosis
Endometriosis is often associated with chronic inflammation.
Normally, a healthy inflammatory process makes it possible to repair an attack (e.g. a cut).
In endometriosis, we observe a low-grade global inflammation Or micro-inflammations related to injuries.
Food can help reduce inflammation.
👉 Important according to Laura : the anti-inflammatory diet is based on balance.
It is not a question of completely eliminating entire families (such as lactose or gluten), as this can unnecessarily impoverish the diet.
The Mediterranean diet, an anti-inflammatory eating model
Concretely, I am trying a Mediterranean diet by:
- Privileging the lean meats (chicken, turkey) instead of red meats;
- Increasing the consumption of fishes And ofvegetable oils;
- Consuming more thanfresh herbs, nuts, oilseeds;
- Encourage fibres (whole grains, legumes, various vegetables).
👉 These recommendations are global bases.
In case of PCOS Or ofendometriosis, it is essential to consult a specialized dietitian for personalized support, especially as part of a pregnancy project.
🔎 Useful definitions
Amino acids: Organic acid that makes up the structural unit of proteins.
Source: Larousse
___
Hyperoestrogenia: Hyperestrogenia is a medical condition characterized by abnormally high levels of estrogen in the body. Estrogens are female sex hormones that are produced primarily by the ovaries and, to a lesser extent, by the adrenal glands and fatty tissue.
Source: French Language Dictionary
🔊 Laura's popularization: hyperestrogenic climate = either there is too much estrogen secretion, or there is an accumulation of estrogens because the liver is overloaded.
___
Hypomethylation: DNA hypomethylation refers to one of the two main methylation states of DNA and refers to a condition in which there is a decrease in the number of methylated cytosine bases compared to the “normal” methylation level .
Source: Science Direct
🎯 Actions concrètes
- If I have PCOS, I can reduce my insulin peak, by eating sugar with always a dose of protein or fat:
- In the morning with a sweet and savory breakfast or by including almond or peanut butter for example;
- All day long by eating a handful of almonds with my sweet snack.
- If I have endometriosis and want to reduce my inflammation:
- I am drastically reducing my consumption of processed products (next episode),
- I eat in season, inspired by the Mediterranean diet.
- In case of PCOS or endometriosis, you must always be accompanied by a health professional (doctor, midwife, dietitian, trained in these conditions). These tips are simple first tips but they are not an individualized recommendation.
.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
PCOS and endometriosis: two common conditions
What do the numbers say?
- 1 out of 10 women approximately is affected by the PCOS (polycystic ovary syndrome);
- 1 out of 10 women approximately is affected byendometriosis;
- In Laura's practice, approximately 70% of preconception patients are affected by one or other of these conditions.
This is logical, since it is recommended to consult when you are personally affected by this situation.
These patients often present with:
- A climate hyperestrogenic (excess estrogens);
- one hypomethylation (alteration of a key biochemical process in the body);
- one inflammatory climate.
💡 Key figures
According to a randomized controlled trial published in 2014 (PREPARE, Women's Health), in 110 couples undergoing IVF, a diet enriched with olive oil, omega-3 and vitamin D made it possible toimprove the embryonic development observed under the microscope. The study was too small to show a significant effect on pregnancy rates, but it is one of rare clinical trials supervised who have directly tested a preconception dietary intervention. Smaller observational studies are beginning to emerge on PCOS and/or endometriosis, but much more research is needed to prioritize this type of clinical study in women's health.
PCOS (Polycystic Ovary Syndrome)
PCOS is often associated with insulin resistance.
Normally, theinsulin allows sugar (glucose) to enter cells to provide energy.
In case of insulin resistance, cells become less sensitive, glucose remains more in the blood, and this upsets the hormonal balance.
👉 To limit these imbalances, it is important to Do not consume sugar in isolation.
To get there, here are a few tips:
- Combine sugar with proteins (yogurt) or lipids (oleaginous);
- Integrate it into a complete meal rather than as a snack;
- Promote a breakfast that slows the absorption of sugar:
- Choose from wholemeal sourdough bread or cereal bread rather than white bread.
- Serve a sweet sandwich (e.g. jam) with a savory sandwich or with peanut butter/almond without added sugars.
Melisande's recipe: to have a protein breakfast and a touch of sweetness (because it's too good), it's possible to make a high-protein crepe in less than 5 minutes. 120 grams of sweet potato flour, 1 egg and 15cl of sugar-free almond milk. Dark chocolate (+80%) should be melted on the pancake during cooking. Add a little topping such as cinnamon, raspberries, or squash seeds.
👉 To improve insulin response it is an excellent idea to increase muscle mass and therefore to start exercising.
Even a gentle session (yoga, brisk walking) once a week helps increase muscle mass and therefore to make better use of glucose.
Endometriosis
Endometriosis is often associated with chronic inflammation.
Normally, a healthy inflammatory process makes it possible to repair an attack (e.g. a cut).
In endometriosis, we observe a low-grade global inflammation Or micro-inflammations related to injuries.
Food can help reduce inflammation.
👉 Important according to Laura : the anti-inflammatory diet is based on balance.
It is not a question of completely eliminating entire families (such as lactose or gluten), as this can unnecessarily impoverish the diet.
The Mediterranean diet, an anti-inflammatory eating model
Concretely, I am trying a Mediterranean diet by:
- Privileging the lean meats (chicken, turkey) instead of red meats;
- Increasing the consumption of fishes And ofvegetable oils;
- Consuming more thanfresh herbs, nuts, oilseeds;
- Encourage fibres (whole grains, legumes, various vegetables).
👉 These recommendations are global bases.
In case of PCOS Or ofendometriosis, it is essential to consult a specialized dietitian for personalized support, especially as part of a pregnancy project.
🎯 Concrete actions
- If I have PCOS, I can reduce my insulin peak, by eating sugar with always a dose of protein or fat:
- In the morning with a sweet and savory breakfast or by including almond or peanut butter for example;
- All day long by eating a handful of almonds with my sweet snack.
- If I have endometriosis and want to reduce my inflammation:
- I am drastically reducing my consumption of processed products (next episode),
- I eat in season, inspired by the Mediterranean diet.
- In case of PCOS or endometriosis, you must always be accompanied by a health professional (doctor, midwife, dietitian, trained in these conditions). These tips are simple first tips but they are not an individualized recommendation.
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