Polycystic ovary syndrome (PCOS) affects about 10% of women. Blood tests can reveal high levels of luteinising hormone (LH) this in tern, leads to an increase of male hormones such as testosterone, which can then be turned into oestrogen and lowers progesterone. Menstrual irregularity is common, often with a longer then normal cycle (35 days or more).

Symptoms can include excess masculisation caused by increase in testosterone which can lead to, excess body hair, acne and decreased breast size. Women with PCOS are at risk of developing diabetes because they tend to produce too much insulin, this can result in poor regualation of blood sugars and weight gain, possibly leading to obesity. As such, conditions such as heart disease and high blood pressure are common. Diagnosis is based on evaluation of symptoms, hormonal blood tests and an ultrasonography of the ovaries.

The Natural Approch

It is important to eat a healthy diet that is low in sugars and refined carbohydrates – our low GI fact sheets will help with this. Not only will this help with weight loss but it will also help regulate blood sugar levels which will have a beneficial effect on hormone levels.

Include phytoestrogens in the diet

Phytoestrogens are found in foods such as soya (tofu), chickpeas (houmous) and lentils. These foods contain beneficial substances that have a chemical structure that is similar to oestrogen. It has been suggested that photoestrogens increase a protein in the liver called sex hormone-binding globulin (SHBG), this helps the liver to eliminate excess hormones such as oestrogen and testosterone. Try to introduce these foods into the diet but also consider a soya isoflavone supplement.

Increase oily fish, nuts and seeds

These foods contain omeg-3 and omega-6 essential fatty acids that are commonly lacking in the diet. Many women avoid these foods because they think that they are fattening. However, the oils in these foods are highly beneficial for health and play an important role in cell functioning. The fats that should be avoided are damaged fats in fried foods and saturated animal fats.

Increase fruit and vegetables

A minimum of 5 portions of fresh fruit and vegetables should be eaten per day. This will not only provide plenty or vitamins and minerals but will also help to provide plenty of fibre. Fibre is vitally important as it helps to absorb excess fats, toxins and hormones and will help prevent constipation. When constipation occurs excess hormones may be re-absorbed. Psyllium husks (a soluble source of fibre) can be taken to help with this. Also aim to increase cruciferous vegetables such as broccoli and cabbage, as they are high in a substance called ‘indole-3-carbinol’ which helps to prevent toxic oestrogen from being absorbed and also helps with its elimination - it is also being studies for its anticancer effects.

Drink the right fluids - support detoxification

Consume 2ltrs of water per day, also increase herb teas - dandelion is great as it supports liver function. Milk thistle, either as a tea or supplement can also be taken as this also supports the liver in removing toxins and excess hormones.

Avoid xenooestrogens

Xeno means foreign, and xenoestrogens is a term used to describe oestrogen-like chemicals that come from pesticides or plastics. They behave in a similar way to oestrogen and can even stimulate the growth of cancers. Therefore, buy organic where possible and avoid food and drinks wrapped in plastic – do not microwave food in plastic containers or cling film. Avoid chemical cleaning products and use natural toiletries.

Exercise

It has recently been found that fat helps to produce oestrogen so it is vitally important that you don’t have too much of it. Exercise also supports effective circulation, healthy digestion, and supports the immune system.

Nutrients that may help with PCOS

Studies have shown that there is an increased level of oxidative stress, therefore the antioxidant nutrients A, C, E and Selenium will be of benefit.  Other nutrients and herbs that may be of help include:

• Chromium to help regulate blood sugar levels.
• Zinc – helps with appetite control and metabolism of hormones.
• Essential fatty acids to increase insulin sensitivity and to protect from cardiovascular disease. Weight loss aids such as Garcinia Cambogia (HCA) may help to suppress appetite.
• Agnus Castus (Vitex) supports pituitary function (pituitary produces LH).
• Black Cohosh helps decrease LH levels.
• Saw Palmetto helps reduce testosterone.
• Milk Thistle for liver support – helps remove excess hormones.
• Soya isoflavones – produces SHBG to eliminate hormones in the liver.