Before you get too excited this article is not on dating. It is on, however, one of the most common ovarian related health issues. Polycystic Ovarian Syndrome affects one in ten women worldwide and needs to be addressed. The problem with PCOS is that there are so many different signs and symptoms associated with it and different variations of it that it can be difficult to diagnose. In fact, diagnosing this syndrome falls into a category of options and for someone to be diagnosed with PCOS they have to display two out of three key symptoms. This article will help further breakdown PCOS and different all natural ways to prevent and ease it’s symptoms.

What Is PCOS?

First things first, let’s talk about PCOS. Polycystic ovary syndrome is defined as a set of specific symptoms that occur. PCOS occurs due to a combination of genetic, environmental, and hormonal factors. Risk factors include obesity, lack of physical exercise, and family history. A diagnosis is based on two of the three findings: no ovulation, high levels of testosterone, and ovarian cysts. I cannot stress this enough, most individuals do not display ALL of these symptoms. Other conditions that can produce similar symptoms are: adrenal hyperplasia, hypothyroidism, and high blood levels of Prolactin. PCOS is the most common endocrine disorder among women between the age of 18-44. 

The Odds Are Not In Our Favor!

Because there are so many different types and symptoms that can indicate you may have PCOS I want you to know the statistics. On average 75-80% of individuals experience an irregular menstrual cycle. About 70% of women with PCOS have unwanted facial hair. On average 55-80% experience weight gain or are obese. Anywhere between 40-70% of women experience hair loss with PCOS. Depression affects 28-64% of women with PCOS, while 34-57% of women have anxiety with PCOS. On average 30-50% of women with PCOS are also Insulin resistant. Oddly enough only 20-39% of women with PCOS experience Polycystic ovaries! Unfortunately, PCOS affects one out of ten women worldwide!

The Many Faces Of PCOS

PCOS breaks down into four common types. One type of PCOS experienced has Polycystic Ovaries, abnormal menstrual cycles, and high levels of Testosterone. Another type only experiences abnormal menstrual cycles and high levels of Testosterone. While the third group experiences normal menstrual cycles, but has ovarian cysts, and high Testosterone. The last type of PCOS has normal or low levels of Testosterone, but still experiences ovarian cysts, and abnormal menstrual cycles. It is due to the extreme variations experienced by individuals suffering from PCOS that doctors rely on the display of two out of three symptoms for diagnosis purposes. 

Herbs & Spices To Try

Because of the variations in PCOS and the long list of signs and symptoms that may indicate someone has PCOS, several individuals go undiagnosed. The reality is that the one in ten statistic is probably too low. Which is why we should be doing everything within our power to prevent PCOS and alleviate any symptoms associated with it. The following is a list of herbs that can help prevent PCOS:

• Cinnamon
• Turmeric
• Ginger
• Cumin
• Spearmint

Add A Little Spice

Cinnamon contains a natural chemical called cinnamaldehyde which increases Progesterone and decreases Testosterone levels. It is also one of the most powerful antioxidants in the world. Turmeric contains Curcumin which has been proven to significantly lower levels of inflammation and aid the body in naturally detoxing itself. Ginger is great for improving the digestive system and also helps reduce inflammation throughout the body. Cumin can help lower Cortisol levels and increase Melatonin. It also acts as a natural laxative and helps boost the immune system. Spearmint can also help lower Cortisol levels, promote digestion, and acts as an anti-inflammatory on the digestive system.

Foods That Can Help

While not everyone is comfortable in the kitchen it helps to have some additional food choices that can help balance things out. The following is a list of foods that can help prevent and ease the symptoms of PCOS:

• Apples
• Almonds
• Avocado
• Broccoli
• Brown Rice
• Lentils
• Garbanzo Beans
• Black Beans
• Pear
• Raspberries
• Chia Seed
• Flax Seed
• Sunflower Seed
• Blue Berry
• Black Berry
• Quinoa
• Whole Oats
• Peas

A Balanced Diet

You may have noticed that the majority of the foods listed here are also foods that help balance out the body’s hormonal levels naturally. They are also high in fiber which makes them ideal for aiding the body is detoxing which is the body’s natural way of hitting the reset button on its hormone levels. The majority of these foods are also high in anti-inflammatories which helps reduce pain levels and improve blood flow throughout the body. You may have noticed that several of the foods on this list are also considered superfoods due to their high concentrations of nutrients. 

Exercises To Try

Due to the fact that PCOS can be brought on from an excess of weight it is important to make sure you are getting in your exercise. Now, not all exercises are going to be beneficial for preventing and easing PCOS symptoms. The following is a list of exercises that can help protect your body and reduce your chances of PCOS:

• HIIT
• Swimming
• Yoga
• Strength Training
• Cycling

Let’s Get Physical

If you are looking to drop some excess weight and have no current health restrictions I would suggest HIIT, cycling, or strength training. HIIT stands for High Intensity Interval Training, it is a great way to get a full body workout in little to no time. As an added bonus it helps speed up your metabolism and shed weight faster. Cycling can be a great way to exercise. It offers more flexibility in starting slow and progressing to more intense workouts. Strength training is a great way to build lean muscle and lower your risk of osteoporosis too! You don’t have to go crazy, start with resistance bands and work your way up to whatever level you want. If you have any medical restrictions, but you still want to get your workout in I would suggest swimming or yoga. They are both low impact ways to help improve your health. 

Apply It Today!

Now that you have some new all natural options to try out I want to offer you some tasty ways to apply them. I believe healthy food should taste just as good as it is for you. Which is why I take the time to provide you with these tasty treat recipes. You deserve to be healthy, happy, and successful in all areas of your life. So, why not eat your way to a better health? Here is a recipe to help you do just that!

Black Bean Brownies

Gluten Free Vegan Serves 

• 15 oz Can Black Beans
• ¼ Cup Cacao Powder
• ½ tsp Baking Powder
• ¼ tsp Sea Salt
• ½ Cup Vegan Dark Chocolate
• ⅔ Cup Coconut Sugar
• ¾ Cup Mashed Avocado
• 1 tsp Pure Vanilla
• ½ tsp Instant Coffee
• 3 Tbsp Avocado Oil

Directions:

Preheat the oven to 350 degrees F. In a food processor puree black beans into a paste. Add avocado, oil, and vanilla. In a separate bowl combine cacao powder, sugar, baking powder, salt, and coffee. Mix well and slowly combine with the wet ingredients. Gently fold in the chocolate chips. Pour batter into a greased 9×9 pan and bake for 30-40 minutes. I like mine a little more gooey so I bake them to the point where the toothpick comes out just a little wet. Let them cool for 5-10 minutes and enjoy as is or add a little of this amazing frosting!

Chocolate Avocado Frosting

Gluten Free Vegan 

• 5 Tbsp Coconut Milk Full Fat
• ½ Avocado
• 6 Tbsp Cacao Powder
• 2 ¾ Cup Whole Earth Stevia Monk Fruit Sugar
• 1 tsp Pure Vanilla

Directions:

Sift sugar and cacao together and set aside. Mix avocado and vanilla together. Slowly mix in sugar mixture, alternating with milk, until completely combined. Mixture should be fluffy if you find yours is too loose add more sugar. If it is too thick for your taste add more milk. Make sure whatever you are frosting has had time to cool prior to frosting and enjoy!

Need a Helping Hand?

A happy and healthy life is closer than you may think. Our health is something that we all have to deal with daily, and when we don’t feel our best, it shows. If you are tired of just making it through your day then you NEED to start investing in your health today! You are not alone on this journey. If you ever need any help I am always here to do just that. Even if it is something as small as just acting as a sounding board. Do you have any questions or concerns I can help you with? Feel free to contact me directly at [email protected] or you can even book a one-on-one call with me. Be sure to subscribe to gain access to tons of free goodies and check back daily for more great recipes and information!