4 ways to help PCOS as summer approaches
PCOS (Polycystic Ovarian Syndrome) affects an estimated 8-13% of reproductive-aged women. It’s estimated that an additional 70% of affected women remain undiagnosed worldwide. The effects of PCOS can be life-altering and devastating. I’ve seen it first hand with thousands of my female clients and my heart breaks for them every time I hear the stories.
Luckily though, I’ve spent a decade researching this syndrome and have discovered connections that even your doctor, most likely doesn’t know.
Insulin is linked to 3 of the 4 types of PCOS
There are 4 main types of PCOS:
- Insulin
- Adrenal
- Inflammatory
- Birth Control
While birth control triggered PCOS usually resolves a few months after stopping usage, adrenal and inflammatory PCOS can both be traced back to insulin. This hormone directly affects the hypothalamic-pituitary-adrenal (HPA) axis. The adrenals are also affected by higher insulin levels.
Inflammatory PCOS can be linked back to higher insulin levels having a direct relationship to inflammation and autoimmune diseases
So how do we lower consistently high insulin levels as we get into the summer months?
Keeping insulin levels low for PCOS with food swaps
Insulin is released by the pancreas whenever glucose (blood sugar) levels rise. Typically, they rise immediately after ingesting carbs and/or sugars.
Pick a nutrition style for PCOS and stick to it
We can keep insulin lower by minimizing our glucose levels. To do this we either:
- Remove carbs and use a ketogenic nutrition plan with higher fats and protein (extremely effective for PCOS).
- Lower fat intake and focus more on complex carbs.
Note: both of these options should include moderate to higher protein amounts.
Replace refined with unrefined foods
Complex carbs are carbohydrates with lots of fiber and those that are generally low on the glycemic index. They don’t cause huge increases in blood sugar when ingested. So, for PCOS, try these swaps:
- Instead of white rice – try brown rice, quinoa, bulgar, riced cauliflower
- Instead of white pasta – try wheat pasta, brown rice pasta, hearts of palm noodles, shirataki noodles
- Instead of white bread – try wheat bread with low or no sugar, spelt breads (Ezekial bread)
- Swap chips for strawberries or raspberries, or other berries.
Soda Replacement
Sodas are one of the worst offenders for PCOS. The sugar content creates large insulin spikes. Swapping these out for a zero calorie, no sugar option is key. Options would be:
- Kirkland sparkling water
- Olipop
- Waterloo
- La Croix
- Bubly
Low intensity steady state exercise for PCOS
Low intensity steady state (LISS) exercise has been show to reduce blood sugar levels which will also reduce insulin levels. A brisk walk after eating is one simple way to keep blood sugar from spiking out of range and causing a large insulin release.
More targeted cardio sessions though, are even better. Walking outside, treadmill walks, elliptical trainers, stairmasters, and other cardio options can all be used for LISS to help PCOS symptoms.
Shoot for 60-75% of your maximum heart rate to put you in the low intensity zone.
More PCOS solutions
If you want more help and a protocol that has been proven to work, then my online 1-on-1 fitness and nutrition coaching is the solution. All of my coaches are triple certified and have been trained by me in my PCOS protocol. All of my clients who have PCOS and follow my protocol start to see an alleviation of their symptoms AND they’re already losing weight in about two weeks.
Due to high demand for my PCOS protocol, I have limited availability and spots fill very quickly.
To jump on my list and apply for one of these limited coaching spots, just head to our homepage at:
Fill out the short form and be sure to mention you have PCOS. My team will reach out as set up a time to chat with you about your specific symptoms and how we can customize a program that will get you the relief and the results you deserve.
