PCOS, or polycystic ovary syndrome is a hormonal and metabolic condition that occurs when you’re ovaries create excess hormones, having high levels of androgens (male hormone). PCOS involves insulin resistance which up chances for diabetes, but can be prevented with lifestyle changes.

MOST COMMON SYMPTOMS: 

Irregular periods

Hair loss
Excess facial and body hair

Acne

Weight gain

Insulin resistance

Small cysts on ovaries 

LIFESTYLE FACTORS TO IMPLEMENT:

Consume nutritious foods
Add exercise into your routine Manage stress
Make sleep a priority 

NUTRITION TIPS:

• Consume a protein source at each meal and snack: This helps prevent glucose spikes.
• Include more fiber-rich vegetables, beans, and fruit.
• Limit intake of processed foods, added sugar & saturated fats. Consuming lots of these foods can increase inflammation & contribute to insulin resistance & weight gain.
• Consume more omega 3s such as salmon, avocado, olive oil, nuts & seeds. This can help mood, protect our heart & fights inflammation.
• Include more beans: Beans contain fiber, protein & vitamins helping with weight management & are low in saturated fat.
• Cut back on dairy: Dairy has been shown to increase insulin levels, acne, & androgens. Limit yourself to 2 or less servings per day.
• Drink tea: Drinking spearmint or green tea can lower testosterone, reducing the appearance of unwanted hair. Cinnamon tea can help with insulin resistance & cholesterol levels.
• Intermittent fasting: Can improve the bodys insulin response.
• Consume coffee and alcohol in moderation.
• Try coconut water: Can help with menstrual cycles by alleviating cramps & fatigue.

SUPPLEMENTS TO HELP:

• Vitamin D: Has been found to reduce testosterone levels, androgens & plays an important role in fertility.
• Ovasitol: Can improve insulin sensitivity, helps with hormonal balance, & improves ovulation.
• Berberine: Improves insulin sensitivity and gut health.
• Probiotics: Improves cholesterol, insulin, & testosterone levels. Helps reduce inflammation.
• Chromium: Shown to improve insulin sensitivity and reduce testosterone levels.