Today I want to discuss fresh tips for reversing PCOS or polycystic ovarian syndrome. I did a post a few weeks ago that discussed the genetic tendency to PCOS and the benefits of polycystic ovarian syndrome for the population. You might want to go back and revisit the previous post.

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Lifestyle and Resistance Training

When we look at reversing PCOS, lifestyle’s a major contributing factor. In my previous post I also discuss the impact of resistance training on insulin resistance and how beneficial resistance training is. Resistance training helps improve insulin sensitivity and we know that reversing insulin resistance and improving insulin sensitivity is one of the most important tools you can utilise to balance your hormones naturally when you have polycystic ovarian syndrome.

Flaxseed Meal

Flaxseed meal is fantastic. Most women who have polycystic ovarian syndrome have high levels of circulating estrogen. In order to reduce those high levels of circulating oestrogen you can use ground flaxseed meal. Flaxseed meal contains a phytoestrogen called lignan.  Lignans lock onto your body’s estrogen receptor sites and trick your body into either increasing or decreasing its production of estrogen, depending on what’s going on in your system at that point in time.

So, if we want to lower circulating estrogen levels, increasing your intake of flaxseed meal can be very beneficial. I’d aim for 2 tablespoons per day of ground flaxseed meal, but start at 1 tablespoon per day and gradually increase. Listen to your body and give your body a chance to get used to it.

Ground flaxseed meal also improves digestive motility so, it reduces constipation and improves the movement of stools through the bowel. If you start to get loose stool or diarrhoea it means you’re having too much flaxseed meal and you just need to back it off a little bit, but for most women who have polycystic ovarian syndrome, making sure that bowel movements are feeling regular and reducing the reabsorption of hormonal metabolised from the bowel back into the bloodstream through the bowel can only be of benefit. So, 1-2 tablespoons of ground flaxseed meal per day.

Spearmint Tea

There’s some really interesting research looking at the use of spearmint tea to reduce free testosterone. When we’re looking at spearmint, the Latin name is Mentha spicate so that’s the type of mint that you need to use, Mentha spicate. Not only does it help to reduce free testosterone but the research also indicated that it helps to increase the production of luteinising hormone by around 30% and follicle stimulating hormone by about 15% and both of these can be great for improving polycystic ovarian syndrome.

Aim for 2 cups per day. The best way to take it is to steep or infuse 1 teaspoon of the dry spearmint leaves in around 1 cup of boiled water. Infuse it for about 5 minutes or so and then drink. Don’t boil the spearmint but use it like you’d make a normal cup of tea. So, if you’ve got a beautiful teapot, you can make it a lovely ritual that helps to support your self-care practices as well and there’s no harm in doing that.

Try and make all these things as enjoyable as you possibly can because the more that you enjoy them as a normal part of your lifestyle, the more likely it is you’re going to be able to continue the practices. But, if you have polycystic ovarian syndrome and you’re looking for a new way to manage it, I would definitely recommend trialling spearmint tea.

Cinnamon

Cinnamon is another great spice that you can use as food as medicine to help to improve polycystic ovarian syndrome. Again, 1 teaspoon per day, for about 4 months in the latest trial that I’ve read led to a significant improvement in insulin resistance for women with polycystic ovarian syndrome.

So, again it’s something really simple and easy that you can incorporate into your daily life, that can lead to really fantastic long-term improvements in the management of the condition. I’d include cinnamon in a smoothie or sprinkled on your breakfast or even a teaspoon of cinnamon mixed up in a bit of natural yoghurt, especially if the yogurt’s certified organic, that can be really helpful.

Reduce Dairy and Avoid Dairy that is not Certified Organic

You don’t want to include dairy products in your diet  that are not certified organic so try to minimise that if you can, but a little bit of certified organic natural yoghurt can be great!

The research looking into cinnamon and polycystic ovarian syndrome also indicated an improvement in healthy weight management. So, if you’ve gained weight as a result of your polycystic ovarian syndrome, you know that the cinnamon can help to manage this. Even a small weight loss can assist in reversing polycystic ovarian syndrome, so anything that you can do to support healthy weight management when you have this condition is most beneficial.

Hope you’ve found this information interesting and I hope it helps you with polycystic ovarian syndrome.

If you have any questions, please feel free to let me know.

 

 

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