PCOS Causes and Solutions

Polycystic Ovary Syndrome (PCOS) is an inflammatory endocrine disorder characterized by high testosterone and DHEA, delayed or nonexistent ovulation, and small cysts on the ovaries.

• PCOS is the most prevalent hormone disruption in women but is often missed because the symptoms are so varied and can have different root causes. Despite the name of the condition, some people with PCOS may not even have cysts.

The most common symptoms of PCOS are:

• irregular or absent menstrual cycles;

• fertility issues;

• depression;

• sleep issues and sleep apnea;

• anxiety and mood swings;

• insulin resistance;

• elevated androgens;

• ovulatory pain;

• oily skin and/or acne;

• hair growth on face and chest;

• male pattern baldness;

• unwanted weight gain/the inability to lose weight and/or obesity.

To be diagnosed with PCOS, 2 out of the following 3 criteria must be present:

1. Ovaries are polycystic

2. Blood shows high levels of male androgens/hormones

3. Menstrual dysfunction (inconsistent periods; absence of ovulation, i.e., no egg is released)

So, what causes PCOS? Genetics can play a role but it is not your destiny. Lifestyle factors matter more and can turn up or down your propensity. The reasons why you may not be ovulating are unique from person to person but insulin resistance is one of the primary root causes in most, if not all, PCOS cases.

• ·Insulin resistance is closed connected to consistent high blood glucose (sugar) levels. After you eat, insulin is released by the pancreas to shuttle the blood sugar into cells for energy. The more frequently you eat and the more carb-heavy your meals, the more insulin is released. Eventually the cells become resistant to the efforts of insulin because they already have enough energy, resulting in high blood glucose and contributing to PCOS.

• Insulin resistance and PCOS symptoms can show up as early as in your 20s and if not resolved, can develop into type 2 diabetes. Insulin is a fat storing hormone, often putting stubborn fat around the abdomen, which itself acts a metabolic organ, releasing even more fat-storing hormones. High insulin prompts the ovaries to make more testosterone; these excess androgens can result in acne and hair growth on the face, chest, and belly.

What are the Main Contributors to Insulin Resistance?

• Poor Diet. Diets high in simple carbs and processed carbs (cereal, sandwich, pasta, wine) cause insulin resistance.

• Stress. Overwork, sleep issues, overcommitment, chronic infections, a high toxic load, eating things you’re are allergic to all can trigger stress. Your body then sends signals to the adrenals to release more cortisol to deal with the stress. A continual overproduction of cortisol on daily basis can lead to insulin resistance.

• Hormonal Birth Control. The pill, often prescribed as a treatment for some PCOS symptoms, impairs insulin sensitivity. A band aid only, it does not fix insulin resistance or the high androgen issue.

Some Hacks to Stabilize Glucose and Insulin (everyone can use!):

1. Break your fast with a savory meal, including healthy fats, fiber, and protein. Avoid sugary breakfasts. Your breakfast sets the tone for next 48 hrs. If you spike your fasting blood sugar upon awakening it will be hard to get it back under control and could stay high for the next 48 hour. Leftovers is perfect for breakfast.

2. Start each meal with a plate of veggies or a vinaigrette salad, including healthy fat and protein.

3. Eat your food in the correct order. Start with fiber, followed by protein/fat, and finish with starches.

4. Dress your carbs with protein and fat.

5. Go for 20-30 min walk after meals, particularly after dinner. Even a 10-15 min walk or 20 squats could do the trick.

6. If you have dessert, eat if directly after your meal, not as standalone snack or as breakfast. Cereal, a muffin or a sugary coffee drink will prompt a blood sugar rollercoaster that lasts days.

7. Drink a tablespoon of vinegar (like apple cider vinegar) before your heaviest meal. That could curb a blood sugar spike by 30 percent.

8. Move dinner to before 6pm. Insulin resistance is higher later in day.

**Content provided for educational and informational purposes only. It is derived from information from Dr. Maryssa Snyder’s Essentially You podcast. It is not to be considered medical advice.**