Managing PCOS - A Naturopathic Perspective

Last time we looked at the most common endocrine condition for reproductive aged women - PCOS, here we focus on its naturopathic management. Lifestyle This is the first line of treatment for those with PCOS, by addressing high risk weight gain through prevention and assisting with weight loss where needed. For those who are overweight/obese it is realistic to look at a 5-10% reduction of body weight, which can often help regulate menstrual cycles and improve fertility prospects. By creating good eating habits and focusing on sustainable weight loss is vital, plus regular weigh-ins and measurement will help keep you on track.   Limiting sugary and refined carbohydrate foods is key. As well as maintaining good glycaemic control by eating regularly, choosing low GI foods and eating a diet rich in vegetables and whole foods. Exercise 30 minutes of moderate to vigorous intensity exercise per day is recommended, in addition to diet changes and increasing your incidental exercise. For instance, take the stairs rather than lift, park your car further away and if taking public transport get off the stop before. Also, consider a pedometer and aim to reach 2000 steps a day.  Minerals  Women with PCOS have been found to be more magnesium deficient than the average population. Therefore by ensuring adequate dietary levels of magnesium is important as it helps with insulin control. Foods high in magnesium include cocoa powder, rice bran, brazil nuts, tahini, almonds, oat bran, untoasted museli, English spinach and bananas.  Chromium is another useful mineral in PCOS as it helps to regulate serum glucose and insulin control, as well as helping fat metabolism. Food sources of chromium include brewer’s yeast, molassess, raw parsley, olives, spinach, cottage cheese, raw apple. Omega 3 fatty acids - Foods rich in omega 3 fatty acids (fish and flaxseed oil, walnuts) may be protective in reducing the progression of insulin resistance to glucose intolerance.  An appropriate fish oil supplement might be recommended. Your naturopathic practitioner will be able to recommend mineral supplements in appropriate ranges to treat deficiencies. Herbal medicine Herbal medicines can be useful to address many aspects of PCOS including blood sugar dysregulation, menstrual irregularities and stress, which can all exasperate the condition.   If you think you might have PCOS and would like more detail or a naturopathic approach, call us on 02 9976 5466 for a consultation.