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 | What can I do about Polycystic Ovary Syndrome (PCOS)? |
| | | | | | | | Once the panic has subsided, it may come as a relief to know that you actually have a health problem and that something can be done to help. While there is no cure, there is a lot that can ensure that it does not interfere with your life. I like to think of it as 'earth, air, fire & water' solution. |
|  | Air
If we think of this as pollution and then deal with it two ways. Firstly, increase the amount of fresh air you get. Take a short walk at lunchtime, sleep with an air ionizer on, have plenty of plants in the house and you should stop smoking.
Most people are aware of the direct harm that smoking can do. In addition it is a significant anti-nutrient and can undo some of the good work we do by increasing our intake of vitamins and minerals.
Secondly is stress. None of us can live a stress free life, but try to make time for yourself and relax. Have a bath, go for a walk, have a massage, have a chat with a friend, have a cry. All of these and others are good ways to help you unwind and will promote your general well being. |
| Water
Water is of course vital to our health, without it we quickly die. Adults need to drink 2-3 litre of pure water a day, more if we are exercising or drink a lot of caffeine/alchohol (these act a diuretics and speed up the removal of water from our bodies). While an occasional glass of alcohol is not a problem (in the case of red wine may even be beneficial), remember that it is full of refined carbohydrates so contains no useful nutritional value.
Don't wait until you feel thirsty to have a drink as this is the first sign that the body is dehydrating. Drinking plenty of water also helps to suppress 'hunger pangs' and is an excellent way to help detox the body. |
|  | Fire
Exercise is the best way to burn calories and best of all fat-burning exercise is relatively low-intensity stuff - jogging, cycling, swimming and walking. The best time to do this light exercise is after fasting (so first thing in the morning) and 20 minutes gentle exercise at this time is worth 1 hour later in the day.
However, the prospect of exercising first thing in the morning may be too much for some to bear. The key thing is that doing some exercise, even if later in the day, is better than no exercise at all.
If you are new to exercise start very gently and build up as you feel able. If you have any other medical problems or are severely overweight it is always best to seek a medical opinion before starting a new exercise regime. |
| Earth
A popular phrase at the moment is 'you are what you eat'. For those with PCOS this is especially true. You need to be motivated and committed to changing you eating habits. No short term diets or simple calorie counting. You need to gradually adjust your diet so that you are eating more, smaller meals with the bulk of complex carbohydrates (rice, bread etc) at the beginning of the day.
The glycaemic index (GI) of a food is a good indication of how it is digested by the body. Generally, low GI foods are better as they release their energy over a longer period, reducing the chance of a 'sugar fix' that gives you a short term boost of energy and then leads to a craving once this has gone.
Try to limit carbohydrates, eating them earlier in the day and go for unrefined ones with a low GI (i.e. wholegrain rice, wholemeal bread & pasta, porridge oats).
8 portions of fruit and vegetables a day. This can include fresh, frozen, tinned (in own juice) and even pressed fruit/vegetable juice (non concentrated).
2-5 portions of protein including some from vegetable sources like beans, lentils and tofu.
Avoid highly processed foods such as crisps, pastry and sweets/desserts. Obviously to avoid these all together may be impossible and certainly rather boring, so by all means treat yourself, but only occasionally.
In addition, supplement your diet (not replace it) with selected vitamin and minerals. |
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