Is there anything natural to take for PCOS rather than Diane 35?

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PCOS is a condition characterized by hormonal imbalances, irregular periods, excessive hair growth and obesity. One of the key features with PCOS is insulin resistance, which can affect fertility, cause weight issues and even increase heart disease risk. It is not known whether PCOS causes insulin resistance or the other way around.

Birth control pills such as Diane 35 are often used because they lower levels of circulating androgens (hormones that are associated with hair growth and oily skin). The concern with taking products such as Diane 35 are the side effects such as low libido, mood swings, depression, headaches and bloating to name a few.

Here are some things that you can do naturally to help improve PCOS:

Follow a low glycemic index (GI) diet and get regular exercise because both of these things can improve insulin sensitivity. All our hormones are interconnected, and if something is out of balance (like insulin) it can affect other aspects of health, such as weight and fertility.

A low GI diet means avoiding all refined/white flour products such as white bread, pasta, rice and baked goods. Instead have the whole grains (brown bread/rice/pasta). Cut down on sugar and juice. Eat small frequent meals with low GI carbs, healthy fats like olive oil, fish and avocado, and lean protein.

For exercise aim for 30 minutes to one hour of moderate intensity activity daily. Exercise can help improve body composition, insulin sensitivity and androgen levels and it may help restore ovulation.

For supplements I would recommend:

  • Hormone Balance by femMED – contains ingredients that help to balance hormones
  • Chromium 200mcg daily to improve insulin sensitivity
  • Fish oil (omega-3) 1000mg twice daily

For more information refer to this article:

http://www.womenshealth.gov/faq/polycystic-ovary-syndrome.cfm

Tips for Losing Weight and Keeping it Off

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Eat at least three meals a day, preferably four to five small meals to keep your metabolism and energy level optimized. Do not skip meals as this can raise your appetite, deplete your energy levels and lead to binge eating. When you are hungry between meals, snack on healthful foods, such as fruit, yogurt, raw vegetables, nuts and seeds.

Focus on fresh, unprocessed foods. Low-fat, nutrient dense foods are your best dietary choices. These include fresh fruits, vegetables, legumes (beans, peas and lentils) and whole grains. Eating foods as close to their natural state as possible will give you the most benefits in terms of nutrients and fiber.

Eat a variety of wholesome foods. This is the best way to ensure you get the optimum amount of vitamins, minerals and phytochemicals you need to support lifelong health. We have a tendency to eat our favorite foods over and over. By doing this we miss out on some of the nutrients provided by eating different foods.

Incorporate more fat-fighting foods into your diet: Cayenne pepper—helps suppress appetite and may also increase calorie burning.

Cinnamon—helps balance blood sugar and lower cholesterol and triglycerides. Try adding 1⁄2 teaspoonful to your oatmeal or cereal.

Vinegar—contains acetic acid, which may slow the passage of food from the stomach into the small intestine, so your tummy stays full longer. Vinegar can also delay the rise in blood sugar that occurs after you eat a starchy meal such as pasta.

Flaxseed—provides soluble fiber and also contains lignans (plant compounds that act as phytoestrogens and help to balance hormones).

Soybeans—are rich in protein and also contain phytoestrogens. Choose whole soybeans or fermented soy products, like tempeh.

Check out a review of some of the best weight loss supplements.

Starting Your Weight-Loss Program

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It is one thing to know what it takes to lose weight and keep it off. It is another thing to actually implement it. Here are some suggestions:

• Keep a food diary. Before you decide what you need to change, take an objective look at what you are eating now. Most of us underestimate the number of calories we eat and forget about the quick little snacks we grab here and there. By writing down everything you put in your mouth you will gain awareness of where you need to make changes, such as whittling down the fillers (refined carbohydrates, sweets, and snack foods).

•Set manageable goals. A 50-pound weight loss is daunting. Focus on five-pound increments instead. If you gradually lose one-half to one pound a week, you will lose five pounds in five to ten weeks. In the meantime, you will be shaking off some of your fattening habits and adopting healthier ones.

•Make more daily health-promoting choices. If you like to snack, choose fresh fruit over ice cream. Opt for nuts or sunflower seeds over high-fat potato chips. Order your latte with skim milk instead of cream. Take the stairs instead of the elevator. Park your car farther away from your destination, so you do a little more walking. All of these small shifts in behavior add up to steady weight loss and improved overall health.

•Take pride in your progress. Modest losses can yield impressive health benefits. By losing ten pounds, you can lower your blood pressure significantly. When you lose twenty excess pounds, you: reduce your mortality by 20 to 25 percent; reduce angina symptoms by 91 percent; decrease total cholesterol by 10 percent; cut your risk of developing diabetes by more than 50 percent; and increase your exercise tolerance by 33 percent.

•Make a commitment to lifelong changes. Changing your diet and lifestyle for a month or two is a good start, but it is not enough. For long-term weight loss, you need to make long-term changes.

Discover more successful strategies for enhancing fat loss.

Make Those Calories Count

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Most active women will lose weight eating 1,500 or fewer calories per day. For an average man, the daily calorie count needs to be below 2,000. Too many refined foods—often high in “empty” calories—can use up your calorie count without giving your body the nutrients it needs for optimal health. To make the most of your meals, keep these “best practices” in mind:

  1. Estimate your appropriate weight range with a Body Mass Index chart and calculate your ideal number of daily calories based on height and age at www.healthierus.gov/dietaryguidelines.
  2. Eat a variety of nutritious foods and snacks from every food group, emphasizing fruits, vegetables, whole grains, fat-free or low-fat dairy products, lean meats, poultry, fish, beans, nuts, and eggs.
  3. Read labels and compare nutrients. Remember that if a single serving of a single food item has over 400 calories per serving, it’s high in calories.
  4. Take a multivitamin and be sure you get other essentials, such as magnesium, which is easily depleted.
  5. Choose foods that are low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars or corn syrup.

Lose weight and live longer!

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According to a recent report from the U.S. Surgeon General, obese individuals have a 50 to 100 percent greater risk of premature death from all causes than individuals without excess weight. An estimated 300,000 deaths are attributed to obesity in the United States each year.

Controlling your weight may extend your life span. Several clinical studies have found that people who were lean lived significantly longer than those who were extremely overweight. This is no surprise, considering the effects that excess weight has on your risk of developing chronic disease.

It may be comforting to know that even small losses can result in great health rewards. If you are overweight, losing even 5 to 10 percent of that excess can dramatically improve your health—lowering your blood pressure, cholesterol level and blood sugar. Plus, you will have more energy and feel motivated to continue with your program. Discover how weight loss for women can put your health on the right track.