5. Eat essential fatty acids dailyE

5. Eat essential fatty acids daily

Eating essential fatty acids (EFA’s) help you to lose weight, aid hormonal balance, and are important building blocks for the body to create a healthy environment for conception.

The best source of omega-3 EFAs is Cod Liver Oil, and omega-6 EFAs is Evening Primrose oil.

Cod Liver Oil– Take 1 capsule daily with one of your meals. Cod Liver Oil is a rich source of DHA which is essential for a developing baby’s brain health. You can take this daily and during pregnancy.

Evening Primrose Oil– Take 1500mg of this oil from day one of your cycle (menstruation) till ovulation. Evening Primrose Oil helps to increase cervical mucous and metabolic function. Use in addition to the flax or cod liver oils.

6. Exercise for 30 minutes, 5 days a week

Exercise helps PCOS by improving insulin sensitivity, increasing metabolism and helping to shed any excess weight. Both aerobic and resistance exercises are good. Researchers found that participants of resistance exercises showed better improvement in insulin sensitivity than with aerobic exercise alone.

Avoid excessive exercise programs because too much exercise overworks the adrenal glands which increases inflammation and in turn makes PCOS worse. Restorative exercise programs are best. You could walk and lift weights, or take a Pilates class and run on the treadmill, or do some Zumba and then Fertility Yoga. Discover what you enjoy doing and do this 5 days a week for at least thirty minutes a day.

7. Eat Organic

You will be eating a high protein diet, so it is essential that any animal proteins (meats and dairy) you are eating are organic. In commercial meats there are large amounts of added hormones (estrogens) that make the animals grow bigger, faster, and produce more milk. With PCOS there is usually a progesterone deficiency and adding more estrogens can make it even worse.

Studies have shown that organic foods contain more vitamins, minerals and healthier proteins.

8. Quit Coffee

Caffeine increases estrogen levels. A study from Fertility and Sterility shows that drinking just two cups of coffee a day boosts levels of estradiol, a natural estrogen. Women who drink 4-5 cups of coffee a day produce 70% more estrogen in the follicular phase of the menstrual cycle (when the body is trying to produce a viable follicle for ovulation, which is already an issue for women with PCOS.)

If you need help getting off the bean, check out Teccino. It is a coffee alternative that tastes great and is alkalizing for the body.


PCOS Herbs and Supplements
In addition to eating the PCOS diet, supplements have shown to be effective in helping those with PCOS boost their fertility and give birth to healthy babies. The overall goal with PCOS is to balance blood sugar levels, maintain hormonal balance, promote healthy digestion for improved estrogen metabolism, while also working to promote regular ovulation and menses. Adaptogen herbs are also important, this is because adaptogens increase resistance to mind-body stress and enhance overall vitality and health through non-specific adrenal (known as stress glands) support. Plants recognized as adaptogens help to normalize the body’s functions, most importantly the endocrine system, even during diseased states, are non-toxic, nutritive, and have been deemed safe for long term use.

Herbs and supplements are not meant to be a substitute for dietary and lifestyle changes! If diet and lifestyles changes specific to PCOS are not in place, herbs and supplements cannot aid the body properly!

Supplements that are beneficial for PCOS…

Whole Food Multivitamin
A major part of decreasing the effects of PCOS on your health and preparing the uterine lining is to take a prenatal multivitamin. Making sure your body has all of the nutrients necessary is a lot easier when you are taking a whole food multivitamin. Synthetic multivitamins won’t have the same effect.

Other vitamin and mineral considerations…

Chromium
This trace mineral enhances the action of insulin. Some studies have shown supplementing with chromium may improve blood sugar control. In one study, women with PCOS were given 1,000 mcg per day of chromium for two months and in that time results showed improved insulin sensitivity by 30% in average weight women and by 38% in obese women with PCOS.
Foods that are high in chromium are onions, tomatoes, brewer’s yeast, oysters, whole grains, and bran. Most foods contain little chromium, so supplementation may be need to be considered.

Calcium and Vitamin D
Both calcium and vitamin D play significant roles in the health of many parts of the body. Where PCOS is concerned, calcium protects cardiovascular health. Vitamin D plays a role in glucose metabolism. Studies have shown that people with type 2 diabetes are often deficient in vit. D. A small study of 13 women with PCOS showed that 7 out of the 9 who had absent or irregular menstrual cycles, had a return of normal menstrual cycles within two months of being given 50,000 IU once or twice per week of vitamin D and 1,500 mg per day of calcium.10. This is a marked improvement! Of those 13 women, 5 were shown to be vitamin D deficient.

Good food sources of vitamin D are cod liver oil, eggs, salmon, mackerel, tuna and whole fat yogurt or other dairy products.

Vitamin D can also be obtained for free by sitting out in the sun for 15 to 20 minutes per day. Forget using sunscreen it will actually block the ultraviolet light that is needed to produce Vitamin D. The warm sun helps your skin to create Vitamin D3 that is then transformed into the active hormone form of Vitamin D by the kidneys and the liver. In fact, by being out in the sun for just a few minutes a day, a woman’s body can create between 10,000 to 25,000 IU of Vitamin D.

Calcium can be found in kale, turnip, collard, and mustard greens, kelp and wakame seaweed. Hiziki, a type of seaweed has 10 times more calcium than a glass of milk.

Herbs and supplements that promote hormonal balance and support regular ovulation:

Cod Liver Oil

Again, cod liver oil is a rich source of omega-3 EFAs. Eating omega-3 essential fatty acids can help to lose weight, balance hormones, and creates a healthy environment for conception. Omega-3 EFAs have been shown to aid hormonal regulation and reduce inflammation.

Licorice root (Glycyrrhiza glabra)

Licorice root helps the body to maintain proper hormone production and release. Licorice also supports healthy insulin levels and liver health which is important for women with PCOS.

Maca (Lepidium meyenii)

Maca works to balance estrogen and progesterone in the body which may help to encourage a healthy menstrual cycle. Maca is an adaptogen and an incredible fertility superfood. It helps to balance the hormones, but does not contain any hormones itself. It is able to do this by nourishing the endocrine system.

Vitex (Vitex agnus-castus)

Vitex (Chaste Tree Berry) is one of the most powerful herbs for women’s fertility and menstrual health. There are numerous studies and testimonials of Vitex and its effects on the body. Vitex supports hormonal balance in the body by having an effect on the hypothalamic-pituitary-ovarian axis (hormonal feedback loop), correcting the problem at the source.

Tribulus (Tribulus terrestris)

Tribulus has been fount to help encourage regular ovulation in infertile women when used prior to ovulation. This herb has been found to be wonderful in aiding women with menstrual irregularities, improving the timing of the entire menstrual cycle. Tribulus has also been found to be a nourishing tonic for the female reproductive system as a whole, especially concerning the ovaries.

White Peony (Paeonia lactiflora) and Licorice Rt. (Glycyrrhiza glabra)

Most clinical trials have found that when White Peony is combined with Licorice Rt., it performs better, especially for relaxing muscles, reducing painful menstruation, as well as lowering serum and free testosterone levels in women with PCOS.

Natural Progesterone Cream

Progesterone cream can help to oppose estrogen dominance that may occur in some women with PCOS. Trough the topical application of progesterone cream one can mimic a natural cycle and help the body to establish its own cycle, including ovulation, once again. Dr. John Lee believed that with progesterone cream, along with changing to a PCOS specific diet and regularly exercising, PCOS could become obsolete.

Healthy Estrogen Metabolism

DIM

DIM balances the hormones and aids in the breakdown of estrogen. Estrogen is a major culprit to many of the fertility issues women face today including PCOS. Unopposed estrogen has been shown to cause menstrual cycle irregularities and in more advanced cases, endometrial hyperplasia. Removal of excess estrogen is vital to overall hormonal balance in women with PCOS.

Insulin Resistance

Cinnamon (Cinnamomum spp.)

A pilot study published in 2007 by Fertility and Sterility showed cinnamon to greatly reduce insulin resistance in women with PCOS. Another study suggests cinnamon may also reduce insulin resistance by slowing the movement of food from the stomach to the small intestine. This slows the breakdown of carbohydrates, which is important for people with diabetes and women with PCOS.

Gymnema (Gymnema sylvestre, G.sylvestris)

Gymnema has been used for hundreds of years to reduce high blood sugar. This herb has a “sugar blocking” action on taste buds and the small intestine. Gymnema blocks the typical paths that sugar molecules take during digestion, delaying the absorption of sugar. It works by stimulating the regeneration of pancreatic cells that produce insulin, which aids in more insulin production; in turn stimulating production of enzymes that help with the uptake of glucose into cells; and then prevents stimulation of the liver to produce more glucose. Gymnema also appears to have a lipid-lowering effect, which aids in weight loss.

Hirsutism and Endometrial Hyperplasia

Kết quả (Việt) 1:

5. ăn axit béo thiết yếu hàng ngàyĂn khái quát fatty axit (EFA) giúp bạn giảm cân, hỗ trợ sự cân bằng nội tiết tố, và là khối xây dựng quan trọng cho cơ thể để tạo ra một môi trường lành mạnh cho khái niệm.Nguồn tốt nhất của omega-3 EFAs là dầu gan cá tuyết, và omega-6 EFAs là Evening Primrose dầu.Cá tuyết gan dầu-mất 1 viên nang mỗi ngày với một bữa ăn của bạn. Dầu gan cá tuyết là một nguồn giàu DHA mà là rất cần thiết cho sức khỏe não bộ của một em bé đang phát triển. Bạn có thể mất điều này hàng ngày và trong khi mang thai.Evening Primrose dầu-có 1500mg dầu này từ một ngày của chu kỳ của bạn (kinh nguyệt) cho đến khi sự rụng trứng. Evening Primrose dầu giúp tăng chức năng trao đổi chất và chất nhầy cổ tử cung. Sử dụng ngoài ra để lanh hoặc dầu gan cá tuyết.6. tập thể dục trong 30 phút, 5 ngày một tuầnTập thể dục giúp PCOS bằng cách cải thiện độ nhạy cảm insulin, tăng sự trao đổi chất và giúp đỡ để đổ bất kỳ trọng lượng dư thừa. Cả hai hiếu khí và kháng chiến bài tập là tốt. Các nhà nghiên cứu tìm thấy rằng những người tham gia kháng chiến bài tập cho thấy cải thiện tốt hơn ở độ nhạy cảm insulin hơn với tập thể dục một mình.Tránh quá nhiều tập thể dục chương trình vì quá nhiều tập thể dục overworks các tuyến thượng thận mà tăng viêm và lần lượt làm cho PCOS tồi tệ hơn. Chương trình phục hồi tập thể dục là tốt nhất. Bạn có thể đi bộ và nâng trọng lượng, hoặc tham gia một lớp học Pilates và chạy trên máy chạy bộ, hoặc làm một số Zumba và sau đó có khả năng sinh sản Yoga. Khám phá những gì bạn thích làm và làm này 5 ngày một tuần cho ít nhất 30 phút một ngày.7. ăn hữu cơBạn sẽ ăn một chế độ ăn uống protein cao, do đó, nó là cần thiết rằng bất kỳ protein động vật (thịt và bơ sữa) bạn đang ăn được hữu cơ. Trong thương mại thịt có một lượng lớn thêm kích thích tố (estrogen) mà làm cho các loài động vật phát triển lớn hơn, nhanh hơn, và sản xuất sữa nhiều hơn. Với PCOS có thường là một thiếu hụt progesterone và thêm nhiều estrogen có thể làm cho nó thậm chí tệ hơn.Nghiên cứu đã chỉ ra rằng thực phẩm hữu cơ chứa nhiều vitamin, khoáng chất và protein khỏe mạnh.8. bỏ thuốc lá cà phêCafein làm tăng mức estrogen. Một nghiên cứu từ khả năng sinh sản và vô sinh cho thấy rằng uống cà phê chỉ hai ly một ngày làm tăng mức độ estradiol, một estrogen tự nhiên. Phụ nữ uống 4-5 ly cà phê một ngày sản xuất estrogen hơn 70% trong giai đoạn nang của chu kỳ kinh nguyệt (khi cơ thể cố gắng để sản xuất một nang khả thi cho rụng trứng, mà đã là một vấn đề cho các phụ nữ với PCOS.)Nếu bạn cần trợ giúp nhận ra đậu, kiểm tra Teccino. Đây là một thay thế cà phê thị hiếu tuyệt vời và alkalizing cho cơ thể.PCOS Herbs và bổ sungNgoài việc ăn chế độ ăn uống PCOS, bổ sung đã cho thấy là có hiệu quả trong việc giúp đỡ những người có PCOS tăng khả năng sinh sản của họ và cung cấp cho sinh con khỏe mạnh. Mục tiêu tổng thể với PCOS là để cân bằng lượng đường trong máu, duy trì sự cân bằng nội tiết tố, thúc đẩy tiêu hóa khỏe mạnh cho sự trao đổi chất estrogen được cải thiện, trong khi cũng làm việc để thúc đẩy sự rụng trứng thường xuyên và chu kỳ kinh nguyệt. Adaptogen loại thảo mộc cũng rất quan trọng, điều này là do adaptogens tăng sức đề kháng cho cái tâm-cơ thể căng thẳng và tổng thể sức sống và sức khỏe thông qua hỗ trợ tuyến thượng thận không cụ thể (được gọi là căng thẳng tuyến). Nhà máy được công nhận như adaptogens giúp bình thường hóa chức năng của cơ thể, quan trọng nhất là hệ thống nội tiết, ngay cả trong bệnh tiểu bang, là không độc hại, dinh dưỡng, và đã được coi là an toàn cho dài hạn sử dụng.Thảo dược và bổ sung không có nghĩa là một thay thế cho thay đổi chế độ ăn uống và lối sống! Nếu chế độ ăn uống và lối sống thay đổi cụ thể cho PCOS không tại chỗ, thảo dược và bổ sung không thể hỗ trợ cơ thể đúng!Bổ sung mà có lợi cho PCOS...Toàn bộ thực phẩm vitaminMột phần quan trọng của giảm ảnh hưởng của PCOS trên sức khỏe của bạn và chuẩn bị nội mạc tử cung là để có một vitamin trước khi sinh. Đảm bảo rằng cơ thể của bạn có tất cả các chất dinh dưỡng cần thiết là dễ dàng hơn rất nhiều khi bạn đang dùng một thực phẩm toàn bộ vitamin. Tổng hợp Multivitamin sẽ không có tác dụng tương tự.Khác cân nhắc vitamin và khoáng sản...ChromiumThis trace mineral enhances the action of insulin. Some studies have shown supplementing with chromium may improve blood sugar control. In one study, women with PCOS were given 1,000 mcg per day of chromium for two months and in that time results showed improved insulin sensitivity by 30% in average weight women and by 38% in obese women with PCOS.Foods that are high in chromium are onions, tomatoes, brewer’s yeast, oysters, whole grains, and bran. Most foods contain little chromium, so supplementation may be need to be considered.Calcium and Vitamin DBoth calcium and vitamin D play significant roles in the health of many parts of the body. Where PCOS is concerned, calcium protects cardiovascular health. Vitamin D plays a role in glucose metabolism. Studies have shown that people with type 2 diabetes are often deficient in vit. D. A small study of 13 women with PCOS showed that 7 out of the 9 who had absent or irregular menstrual cycles, had a return of normal menstrual cycles within two months of being given 50,000 IU once or twice per week of vitamin D and 1,500 mg per day of calcium.10. This is a marked improvement! Of those 13 women, 5 were shown to be vitamin D deficient.Good food sources of vitamin D are cod liver oil, eggs, salmon, mackerel, tuna and whole fat yogurt or other dairy products.Vitamin D can also be obtained for free by sitting out in the sun for 15 to 20 minutes per day. Forget using sunscreen it will actually block the ultraviolet light that is needed to produce Vitamin D. The warm sun helps your skin to create Vitamin D3 that is then transformed into the active hormone form of Vitamin D by the kidneys and the liver. In fact, by being out in the sun for just a few minutes a day, a woman’s body can create between 10,000 to 25,000 IU of Vitamin D.Calcium can be found in kale, turnip, collard, and mustard greens, kelp and wakame seaweed. Hiziki, a type of seaweed has 10 times more calcium than a glass of milk.Herbs and supplements that promote hormonal balance and support regular ovulation:Cod Liver OilAgain, cod liver oil is a rich source of omega-3 EFAs. Eating omega-3 essential fatty acids can help to lose weight, balance hormones, and creates a healthy environment for conception. Omega-3 EFAs have been shown to aid hormonal regulation and reduce inflammation.Licorice root (Glycyrrhiza glabra)Licorice root helps the body to maintain proper hormone production and release. Licorice also supports healthy insulin levels and liver health which is important for women with PCOS.Maca (Lepidium meyenii)Maca works to balance estrogen and progesterone in the body which may help to encourage a healthy menstrual cycle. Maca is an adaptogen and an incredible fertility superfood. It helps to balance the hormones, but does not contain any hormones itself. It is able to do this by nourishing the endocrine system.Vitex (Vitex agnus-castus)Vitex (Chaste Tree Berry) is one of the most powerful herbs for women’s fertility and menstrual health. There are numerous studies and testimonials of Vitex and its effects on the body. Vitex supports hormonal balance in the body by having an effect on the hypothalamic-pituitary-ovarian axis (hormonal feedback loop), correcting the problem at the source.Tribulus (Tribulus terrestris)Tribulus has been fount to help encourage regular ovulation in infertile women when used prior to ovulation. This herb has been found to be wonderful in aiding women with menstrual irregularities, improving the timing of the entire menstrual cycle. Tribulus has also been found to be a nourishing tonic for the female reproductive system as a whole, especially concerning the ovaries.White Peony (Paeonia lactiflora) and Licorice Rt. (Glycyrrhiza glabra)Most clinical trials have found that when White Peony is combined with Licorice Rt., it performs better, especially for relaxing muscles, reducing painful menstruation, as well as lowering serum and free testosterone levels in women with PCOS.Natural Progesterone CreamProgesterone cream can help to oppose estrogen dominance that may occur in some women with PCOS. Trough the topical application of progesterone cream one can mimic a natural cycle and help the body to establish its own cycle, including ovulation, once again. Dr. John Lee believed that with progesterone cream, along with changing to a PCOS specific diet and regularly exercising, PCOS could become obsolete.Healthy Estrogen MetabolismDIMDIM balances the hormones and aids in the breakdown of estrogen. Estrogen is a major culprit to many of the fertility issues women face today including PCOS. Unopposed estrogen has been shown to cause menstrual cycle irregularities and in more advanced cases, endometrial hyperplasia. Removal of excess estrogen is vital to overall hormonal balance in women with PCOS.Insulin ResistanceCinnamon (Cinnamomum spp.)A pilot study published in 2007 by Fertility and Sterility showed cinnamon to greatly reduce insulin resistance in women with PCOS. Another study suggests cinnamon may also reduce insulin resistance by slowing the movement of food from the stomach to the small intestine. This slows the breakdown of carbohydrates, which is important for people with diabetes and women with PCOS.Gymnema (Gymnema sylvestre, G.sylvestris)Gymnema has been used for hundreds of years to reduce high blood sugar. This herb has a “sugar blocking” action on taste buds and the small intestine. Gymnema blocks the typical paths that sugar molecules take during digestion, delaying the absorption of sugar. It works by stimulating the regeneration of pancreatic cells that produce insulin, which aids in more insulin production; in turn stimulating production of enzymes that help with the uptake of glucose into cells; and then prevents stimulation of the liver to produce more glucose. Gymnema also appears to have a lipid-lowering effect, which aids in weight loss.
Hirsutism and Endometrial Hyperplasia