What is PCOS and What Can You Do About It?

PCOS stands for polycystic ovarian syndrome and something that I see in my practice all the time. It is also one of the number one causes of infertility and is a hormonal disorder that many women don’t even know that they have. PCOS affects anywhere from 5-20% of women who are of childbearing age, and if you are trying to get pregnant and have been unsuccessful, this may be something you may want to look into. Not only does PCOS cause an issue with fertility, but it can also lead to other serious health conditions which is why it is very important to treat it appropriately as PCOS can lead to high blood pressure, heart disease, and even type 2 diabetes. Another thing to keep in mind is that there is a genetic link with PCOS so if someone in your family suffers from polycystic ovarian syndrome, there is a higher chance that you could too. (1) In this post, I am going to answer the question what is PCOS, and talk about things you can do to support symptoms and hormone balance.

What is PCOS?

PCOS is a fairly common condition that affects women and is related to a hormonal imbalance. This condition happens to be the leading cause of endocrine disruption in women of childbearing age. However, this condition often goes undiagnosed. It is caused by an imbalance in reproductive hormones which can create an issue with the ovaries. (2) During each menstrual cycle, the egg may not develop or it may not be released during ovulation each month.

Symptoms of PCOS

Since PCOS often goes undiagnosed, it is important to keep an eye out for the most common symptoms of this condition so that you can get to the bottom of what may be going on and treat it appropriately. Here are some of the most commonly seen symptoms when it comes to polycystic ovarian syndrome.

• Irregular periods
• Weight gain
• Hair loss or increased hair growth
• Decreased libido
• Changes in mood
• Acne
• Infertility
• Fatigue
• High testosterone levels

Keep in mind that symptoms can vary and not all women will have all of the same symptoms. Some may have a handful of these symptoms, while others may have all of them.

What Causes PCOS?

So, what exactly causes PCOS. It is thought that insulin resistance plays a huge role in the cause of this condition. Insulin resistance happens when the body does not respond to insulin appropriately, and the insulin levels in your blood spike higher than they should. There is a huge link between PCOS and insulin resistance, and unhealthy eating habits, being overweight, or living a sedentary lifestyle can all put you at an increased risk of developing insulin resistance.

Another potential cause of this condition is having high levels of androgens. (2) Women make small amounts of androgens despite the fact that these are often associated with male hormones. Women who suffer from PCOS happen to have an increased level of androgens which can cause issues when it comes to releasing an egg each month. The increase in androgens can also lead to acne as well as an increase in hair growth. These are two very classic signs of polycystic ovarian syndrome.

Supplements for PCOS

While PCOS can be devastating for women who are trying to conceive and can lead to long-term health issues, there are a number of natural approaches to treating this condition. In my practice, I use a functional medicine approach to treating the hormonal imbalances present with polycystic ovarian syndrome. The first approach is looking at potential deficiencies and choosing appropriate supplements. Here are some of the supplements I recommend my patients use when supporting PCOS.

• Inositol: Inositol is a sugar alcohol that is commonly found in fruits, nuts, and grains. This is an important supplement when dealing with PCOS as it is thought to help promote ovulation which is something that many of the women suffering from this condition may have issues with. It is thought that it may also be able to help support the symptoms related to PCOS.
• Magnesium Glycinate: I often recommend magnesium to my patients with PCOS as it can help support the thyroid and it is also needed for estrogen and progesterone production.
• Vitamin D: Vitamin D is important, but vitamin D levels should be tested first as it is a fat-soluble vitamin. It can help support insulin activity.
• Zinc: Zinc is helpful for supporting normal menstrual cycles, but it is also great for immune health as well.
• B-Complex Vitamins: B-complex vitamins are great for detox and also energy support.

 A Dietary Approach to PCOS

On top of appropriate supplementation, I also use a dietary approach for supporting PCOS. The first thing I always stress is that a whole foods diet is crucial. Since insulin resistance is often at the root of the problem, eliminating foods that can cause blood sugar imbalances is key here. You will also want to fuel your body with nutrient-dense foods to help support hormone balance, support natural detoxification, boost metabolism, and combat fatigue. A diet rich in anti-inflammatory foods can also be helpful so you will want to fuel up on foods like low-sugar fruits, vegetables, grass-fed animal products, and healthy fats like coconut, avocado, nuts, and seeds.

While there are foods you will want to add to your diet to support PCOS, there are also some foods you will want to avoid. Avoiding things like artificial sweeteners, sugar, caffeine, alcohol, processed foods, and damaged fats such as hydrogenated or trans fats is super important.

Below, is an infographic explaining some PCOS diet Do’s and Don’ts.

Adapted from PCOS Diet Support

Lifestyle Approach to Supporting PCOS

On top of diet and supplements to support this condition, there are also some lifestyle factors that play into supporting your body and hormonal balance. Reducing stress is super important. This is important when dealing with any type of hormonal imbalance as stress is a huge cause of hormone imbalance to begin with. Stress impacts the endocrine system, so it is important to incorporate some daily stress-reducing activities such as yoga, meditation, or anything that helps calm your mind. Brisk walking, reading, or even diffusing some essential oils can be helpful.

Sleep is also critical here as not getting enough sleep can worsen a hormonal imbalance. Strive to get at least 7-8 hours of uninterrupted sleep per night. Exercise can also be helpful here, but be mindful of the fact that just like not getting enough exercise can pose an issue, too much exercise can be just a damaging when dealing with a hormonal imbalance. You don’t want to overly stress your body with too much exercise, and it is important to point out that female athletes tend to be more likely to suffer from menstrual irregularities. Just be careful not to totally overdo your workout routine and pay attention to how you feel after exercise. If you feel totally depleted, then you will want to scale back a bit and start with lighter workouts.

Lastly, avoiding your exposure to endocrine disruptions can also play an important role in supporting PCOS. Since this condition has a direct impact on your endocrine system, you will want to avoid as many toxins and endocrine disruptors as possible. Avoid things like perfume, candles, aerosol sprays, and any skin care product that is not considered safe according to the Environmental Working Group Standards. EWG ranks products based on their toxicity level, so always check your products here before using them in order to reduce your exposure to endocrine disruptors.

While having polycystic ovarian syndrome can be difficult and extremely discouraging if you are trying to conceive, there are many things you can do to improve your symptoms! The first step, is to uncover PCOS if you have not been diagnosed, but have all of the symptoms of this condition. If you have already been diagnosed, implementing a functional medicine approach could be a game-changer. If you are interested in improving your symptoms, and balancing hormone levels, contact me to set up your consultation so we can talk about starting you on a path towards better supporting your PCOS.

To help support PCOS, I wanted to share an orange smoothie recipe with you that is high in inositol to get you started.

Orange Cream Smoothie 

Serves: 1

Ingredients:

• 1 organic orange, peeled
• 1/2 frozen banana
• 3/4 cup full-fat unsweetened coconut milk
• 1 scoop of Optimal Reset Vanilla Detox 

Directions:

1. Simply add all ingredients to a high-speed blender and blend until smooth.
2. Enjoy right away.

If you are suffering from weight gain, fatigue, hair loss and more, click here to schedule a phone call with me, so I can find out where you’ve been, where you want to get to, and how I can help you get there.

I know exactly where you are because I’ve been there myself…I remember being so tired that I could barely function. I gained 30 pounds out of nowhere and had a severe case of brain fog. I also started to get severe anxiety and panic attacks. I was driven and motivated…until I wasn’t. I didn’t know what was happening to me. All I wanted was to get my life back…

Finally, I learned about functional medicine and found a practitioner that I hoped could help me. They ran specialized tests that were far different than I had ever had before. When I got the results back, it turned out I had candida, parasites, high cortisol, the Epstein Bar Virus and many food intolerances. I also had an issue with my thyroid that no one found before because they were using the conventional medicine lab ranges which are way too broad….which I now know is one of the leading causes of hypothyroid misdiagnosis.

I went through treatment of all of these things and it completely changed my life.  I immediately lost the 30 pounds I had gained plus more, I had a lot more energy, and my brain fog was gone. I felt amazing and knew that I wanted to help people find the underlying causes of their symptoms and disease.

 Resources

• Genetics of Polycystic Ovary Syndrome. (2009)
• Polycystic Ovarian Syndrome. Womenshealth.gov.
• Chris Kresser. RHR: A Functional Medicine Approach to PCOS.

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by Peter Saydak

GUEST BLOG POST: How Paleo Can Help You Cope With The Menopause

Guest Post By: Allison Thompson of Paleo Living

Today I want to share a guest post with you from Allison Thompson from Paleoliving.com. She talks about how a Paleo diet helped her cope with menopause and avoided needing any type of medication.

5 years ago I found myself facing a major scare in my life.  It was the morning of my 48th Birthday.  Whilst having a cuddle with my husband, he said, "have you felt this lump?"  You can imagine my shock.  I was someone who checked her breasts regularly.

Immediately we rang the doctor who asked us to come straight in.  We live in Spain and have chosen to take out private healthcare.  After seeing the doctor I was immediately sent for a mammogram.  I then headed back to the doctors with x-rays in hand.

Although the doctor I'd seen said he couldn't see any problems.  An appointment was set up for me to see the gynecologist.  To cut a long story short on the Monday they rang to give me the all clear.

Whilst this was going on I'd also started to notice some other changes.   A friend suggested I may be having a problem with my thyroid, but I felt it was just me getting older.

One my friend's suggested I arranged an appointment to see her doctor.  He is a specialist in natural and homeopathic remedies.  I first had to have some blood tests done.  The results showed no problem with my thyroid.  What it did show was that I had started going through menopause.

He suggested I use a natural progesterone cream to help deal with the symptoms associated with the menopause.

I did as he suggested for a year, but then decided to see if my Paleo lifestyle would help.

I had been following the Paleo diet for a while by then.  I'd chosen to follow it as my friend had recommended it to my husband to help him lose weight.

The only thing was at the time I could only find information about Paleo helping to deal with other medical conditions.  Plus most people tended to follow it to lose weight.  So finding information to help me proved quite challenging.

Although there was little information available I still decided to stick with it.

Over the last five years, I've learnt a great deal about the kinds of foods that help me.  But it isn't just Paleo that has helped me, I've chosen to include a few supplements into my diet as well.

I chose to follow a Paleo lifestyle because it felt right for me.  Plus I wanted to ensure that my husband stuck with it as well.

Even if you were to make only a few small changes in your diet and lifestyle you may be surprised just what effect they have on you.

Here are a few tips to help you get started.

Cut Out Fast Food And Processed Food

The problem with most fast and processed foods these days is the amount of sodium, sugar, and fat they contain.

As well as these causing you to put on weight, they can also cause fluctuations in your mood.

Up Your Healthy Fat Intake

You don't need to remove fat from your diet altogether.

What you should be doing is eating more of the healthy kinds.  So look for foods that contain high levels of Omega 3 fatty acids in them.

For me, the best sources of such fats are from fish such as salmon or sardines. I include these in my diet at least once a week.

Also, I like to include some flaxseed in my diet by adding a spoonful into a fruit smoothie.

Even just a handful of chopped walnuts can provide you with a good amount of healthy fats as well.

Reduce Refined Carbs

This means cutting back on foods such as rice, pasta, and bread.

You may find it hard, I thought I would, but now I don't miss them at all.   You may not realise it but just 1 cup of pasta or rice will provide you with 200 calories.

In place of the rice or pasta have some vegetables instead.  There are some great Paleo recipes you may want to try.

In place of pasta, why not give zucchini noodles a try, as for rice cook up some cauliflower instead.  Not only do these contain far less calories, but contain a lot more fiber.

Limit Your Alcohol Intake

The biggest problem with drinking too much alcohol is that it can lead to weight gain.

Another problem is that it can also increase the severity of some of the symptoms associated with the menopause.  The main ones it tends to affect are hot flashes and night sweats.

But it isn't all bad news.

Have Some Dark Chocolate

An ounce of dark chocolate can make a difference.  Not only can it help to reduce any sweet cravings you have, it contains certain compounds that will help improve your mood.

Another benefit to include such food into your diet is that it's rich in magnesium.  This mineral helps to reduce levels of cortisol in the body as well as reduce levels of bad estrogen in the body.

Unfortunately, I'm not a huge fan of dark chocolate so to help me I take a magnesium supplement.

I would suggest eating it before you go to bed as you'll find it helps you to sleep better.

As I've said I've chosen to follow a Paleo diet because I've found it has helped me.

But I've not just limited myself to changing my diet, I've also made sure that I exercise more.

Yes, you need to be willing to stick to such a regime, but your body will be grateful if you do.  I know my body is.

BIO:

Allison Thompson, a mother of 1 daughter who has been living in Spain for the past 12 years.  For the past 5 years has been following a Paleo lifestyle that has helped her to deal with the effects that going through the menopause can have on women, without the need to use any kind of medication.

 

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by Peter Saydak

The 5 Best Exercises for Hypothyroidism

One of the most common symptoms of hypothyroidism is extreme fatigue. This can make exercising next to impossible, and when you are so tired, it is probably the last thing you would think about doing. However, exercise brings a ton of health benefits so whether you suffer from hypothyroidism or not, it is important to keep the body moving. In this post, I am going to share the five best exercises for hypothyroidism so that you can stay in shape and give your body the energy boost it needs.

#1 Yoga

Yoga is one of my favorite forms of exercise, and I often recommend it to my patients. Yoga is a gentle yet effective way to tone your body while also reducing stress. I also love yoga because there are many variations and you can choose what works best for you. If you are suffering from hypothyroidism and fatigue is one of your primary concerns then restorative yoga is a great choice.

#2 Pilates

If you are looking for something a little more challenging, Pilates may be the way to go. Pilates is great because you focus on your breathing and many of the exercises require you to use your own body weight to tone instead of using weights. This is great for anyone with hypothyroidism as it is low impact.

#3 Cycling

Whether you decide to take a cycling class or you get on your bike, cycling is a great form of exercise to help keep you in shape when you have hypothyroidism. Cycling is ideal because it is lower impact than other types of cardiovascular workouts and it is also much easier on the joints. Try signing up for a low impact cycling class and go at your own pace or get outside on a nice day for a bike ride to get your heart rate up.

#4 Brisk Walking

Walking is an excellent form of exercise, and it is one of the easiest. The great thing about walking is that you can set your own pace. If you are feeling up to it, pick up the pace for a nice brisk walk. If you need to slow things down, you can! There are no rules here other than just getting up and getting some movement into your day.

 #5 Strength Training  

Strength training is good for muscle toning, and it doesn’t have to be high impact. You can use light weights that work for you and incorporate it into your workout schedule a couple of times per week. Building strength is important so as long as you are feeling up to it. Try using some resistance bands or very light hand weights during your next workout.

Why Exercise is Important for Hypothyroidism

So, what is it about exercise that makes it important for hypothyroidism? First and foremost, exercise is an important part of an overall healthy lifestyle. Our bodies were designed to move and not sit at a desk all day. With that being said, having a thyroid condition can cause fatigue which can make exercise a challenge. However, getting just a little bit of activity in per day may actually help boost energy levels. Not only that, but adding some exercise to your routine is a step in helping control blood sugar levels. Balancing blood sugar is an essential step in controlling hypothyroidism. Thyroid function is very dependent on normal blood sugar as frequent insulin spikes can lead to inflammation of the thyroid. When there is a blood sugar imbalance, it can cause issues for not only the thyroid but the gut and brain as well which in turn affects the entire body. It’s a vicious cycle, so it is important to balance blood sugar through a wholesome and balanced diet but also with light exercise as well.

Exercise is also an excellent way to naturally reduce stress which is an essential part of managing hypothyroidism. Taking care of your body is more than just taking care of yourself physically. It is essential to take care of your emotional health as well.

Exercise is great for the whole body and important for thyroid health as it can help boost the metabolism, increase mood, and reduce stress. Try one of these five types of exercise and see how it makes you feel. However, be sure to check with a medical professional before you begin any exercise program. If you are interested in finding a plan that is specifically tailored to you and want to talk about the benefits of adding exercise into your life and how to do it, contact me here.

Bonus Tip

If you have Hashimoto’s or another thyroid disease, I recommend reading and following the recommendations in my book, The 30-Day Thyroid Reset Plan: Disarming the 7 Hidden Triggers That are Keeping You Sick. You will learn everything you need to know about thyroid disease. I offer a 30-day plan to improve your health and my favorite thyroid-friendly recipes to nourish your body with delicious meals.

Final Thoughts

Extreme fatigue is one of the most common symptoms of Hashimoto’s and other thyroid problems. It may be surprising, but exercise can actually help your thyroid health and increase your energy. Follow my tips and try the exercises I recommend to improve your well-being.

If you are dealing with symptoms of Hashimoto’s disease or other thyroid issues, I invite you to schedule a consultation with me. I can help to identify the root cause of your condition and recommend a personalized treatment plan to repair your body and regain your health and well-being. Schedule your consultation here.

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by Peter Saydak

11 Tips to Avoid Getting Sick This Winter

This time of year, my patients are always asking how they can boost their immune system to stay healthy and avoid getting sick this winter. As cold and flu season is underway, I wanted to share some of my top tips for staying healthy this time of year.

Getting sick is a drag and not only that but if you happen to come down with a bacterial infection you may be stuck with taking an antibiotic. We want to avoid this as best we can as antibiotics strip the body of both harmful and beneficial bacteria and can cause some damage to your gut. Some people may find they wind up getting sick again after they finish a round of antibiotics simply because of the damage they caused to the gut.

Getting sick can also cause a flare up in those suffering from an autoimmune disease since it causes stress on the immune system.

Lastly, no one likes to get sick. It sucks the energy out of you, keeps you stuck in bed, and depending on how bad you're feeling you may need to take some time off of work.

Let's jump in and take a look at my favorite ways to prevent getting sick so that you don't fall victim to the yucky cold or flu this winter!

11 Tips to Avoid Getting Sick This Winter

#1 Boost Gut Health

I frequently talk about the importance of maintaining optimal gut health because it plays such an important role in the health of your immune system. The majority of our immune system resides in the gut so it is essential to take the steps needed to keep the digestive system happy and healthy.

To help boost gut health, I recommend eliminating processed foods from the diet and enjoying more probiotic-rich foods such as sauerkraut, unsweetened coconut yogurt, and kimchi. You may also want to supplement with a high-quality probiotic to keep the healthy bacteria up and thus help your body fight off infections.

#2 Eliminate Sugar

I encourage all my patients to enjoy a paleo-style diet which means eliminating sugar. Sugar can suppress the immune system when consumed in excess, not to mention the damage it can do to your gut. Too much sugar in the diet can lead to yeast overgrowth, and an imbalance in gut bacteria making you more susceptible to getting sick.

Try eliminating as much sugar from your diet as possible. You can start by eliminating processed and artificial sugar and use natural options such as raw honey, and pure maple syrup. However, keep in mind that these should also be consumed in moderation.

#3 Cut out Gluten

Another dietary recommendation I make to help support the immune system is eliminating gluten. Gluten can cause inflammation in the body and can even lead to leaky gut. As we have talked about, boosting gut health is one of the number one ways to build a strong immune system.

I recommend going gluten-free, not just during cold and flu season, but long-term in order to support overall health.

#4 Combat Stress

Have you ever noticed that you are more likely to get sick when you are stressed, and run down? Stress suppresses the immune system which sets your body up to be more vulnerable to the germs floating around this time of year.

Try to combat stress as best as you can with things like yoga, meditation, and getting out to do things you enjoy on a weekly basis. You would be amazed at what this can do for your overall stress levels.

#5 Get Enough Sleep

Getting enough sleep is one of the best and easiest ways you can avoid getting sick this winter. Sleep is essential for your body to function at its optimal level. Sleep allows the body to rest and fight off germs and toxins you may have come in contact with, and not getting enough can cause poor immune function.

Strive to get at least 8 hours of uninterrupted sleep per night.

#6 Supplement with Vitamin D

Vitamin D is excellent for the immune system and most of us aren't getting enough especially this time of year. The sunshine vitamin helps the body fight infections and it is also very important for anyone with an autoimmune disease.

#7 Get Moving

Keeping your body fit and active this time of year is a great way to support the immune system. Exercise can help beat stress and it also helps to get the blood flowing throughout your body, keeping the immune system strong.

Just be sure not to overdo any type of exercise as too much of a good thing is not good either. Strive to get a moderate amount of exercise into your day 4-5 times per week.

#8 Keep Your Hands Clean

Handwashing is the number one way of preventing the spread of germs. It is something so simple, but so effective. Keep your hands clean this year by washing them for at least 20 seconds being sure to scrub in between your fingers and under your fingernails.

Avoid getting sick this winter by following these eight tips! Remember that a healthy gut means a healthy immune system, and that diet, stress levels, and sleep all play a role.

Looking to add some supplements to boost the immune system this winter? I also recommend supplementing with the Optimal Reset Powder which supports both gut and liver health.

#9 Supplement with Zinc

Zinc is commonly used to fight the common cold and is very important for the immune system. However, it also supports digestive health and can help with inflammation. This trace element comes in different forms but information supports that they all act similarly so you don't have to worry about getting one form over another. The USDA dietary reference intakes for zinc are based on both age and gender.

They recommend the following:

Infants 0-6 months: 2mg

Infants 7-12 months: 3mg

Children 1-3 years: 3mg

Children 4-8 years: 5mg

Children 9-13 years: 8mg

Adolescents 14-18 (Males) 11mg

Adolescents 14-18 (Females) 9mg

Adults 19+ (Males) 11mg

Adults 19+ (Females) 8mg

#10 Try Elderberry

Elderberry is excellent for immune health and is thought to reduce the symptoms of the flu as well as fever, headaches, sore throat, and fatigue. It is also very high in antioxidants making it an ideal way to keep the immune system strong. If you find yourself coming down with a viral respiratory infection, elderberry may be able to help. There is no standard dosage recommendation for elderberry, however, some studies have shown 1 Tbsp. four times per day to be effective.

#11 Essential Oils for the Flu

Essential oils can be very helpful this time of year. You will want to try oils like peppermint, frankincense, clove, and thieves from Young Living Essential Oils. Try diffusing these oils in your home to keep germs at bay. Peppermint essential oil can also help if you have come down with a respiratory infection and are dealing with congestion.

 

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by Peter Saydak