Polycystic Ovarian Syndrome (PCOS)
Largely just my notes of anabology's writing on this with the woo-woo hippy stuff removed. will have more coming eventually
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Diagnosis Requirements:
- At least two of the following (all three in teens)
- Irregular or Absent Periods
- Clinical or Lab Findings of Hyperandrogenism:
- Acne: often Cystic
- Hirsutism: excessive hair growth particularly chin, chest, around nipples and/or areas associated with testosterone.
- Polycystic Ovaries: More than 12 follicles 2-9 mm or Ovarian Volume greater than 10 ml
- NOTE: not all women who have polycystic ovaries have this Syndrome. Around 22% of normal ovulating women have polycystic ovaries.
Lab markers:
- Total Testosterone > 3nmol/L
- Free Androgen Index = 100 x
- Estrogen is normal or high
- LH is elevated
- LH/FSH ratio is 3:1
- DHEA over 200
- Insulin Resistance
- High Fasting Blood Sugar
- High Fasting Insulin
- High LDL Cholesterol and Triglycerides
- Low Progesterone, especially luteal
Root Causes to investigate:
- Low thyroid function
- Insulin Resistance
- Chronic Stress / Over-Exercising
- Gut Dysbiosis and Infections: yeast, h. pylori, mold
- Poor Liver Detoxification:
- Environmental Toxin Exposures
- PCOS is associated with elevated levels of phthalates and heavy metals like iron overload, copper toxicity or mercury.
- Estrogen Dominance
Nutrition & Lifestyle
- Consume the majority of calories in the morning: may reduce insulin and testosterone by approx. 50%
- Insulin balancing tips:
- Savory breakfast is preferable to sweet breakfast
- Include protein in every meal or snack
- Incorporate vinegar-based side dishes like sauerkraut when consuming starches
- Take a 10-minute walk after meals
- Limit blue light exposure, which increases insulin resistance: use incandescent bulbs, candles, or f.lux app
- Include carbs from seasonal fruit and honey, and enjoy starches like rice/potatoes during daylight hours
- Minimize polyunsaturated fatty acids (PUFAs), processed foods, and estrogenic foods: wheat grains, soy, corn
- Optimize exposure to natural light and nature: sunlight, grounding
- Exercise:
- Moderate intensity and moderate weights are ideal
- Daily walks (8-10K steps)
- Avoid high-intensity exercise
Supplemental Support
- Inositol
- Correct Nutritional Deficiencies:
- Vitamin D, Zinc, Magnesium, Chromium, Vitamins C & E
- Testosterone Inhibitors:
- Reishi, Stinging Nettle, Saw Palmetto, Spearmint
- Commonly found in prostate health supplements
- Blood Sugar Regulators:
- Cinnamon, Rosemary, Ginger, Antioxidants, Alpha Lipoic Acid (ALA)
- Root cause approaches: Berberine, Oregano, Noni, Lactoferrin, Saccharomyces boulardii
- Support for Ovulation/Hormones:
- Vitamin C & E, L-Carnitine, N-Acetyl Cysteine (NAC), CoQ10
- Vitamin B6
- Dry Freeze-Dried Organs: liver, kidney, uterus, fallopian tubes
- Oral or Topical Progesterone
- Thyroid support, Pregnenolone
- Support for Stress:
- Electrolytes
- Calcium, Magnesium, Vitamin K2
- Dry freeze-dried Adrenal Tissue
- L-Theanine, GABA
- Rhodiola, Schisandra, Holy Basil