MY STORY: Diet, Suppliments & PCOS
NOTE: I am not an OB/health professional, this is just what I have learned from years of dealing with my own PCOS, trying to conceive with PCOS and obesity related to PCOS. If you have PCOS, think you or another family member may have PCOS, you should seek the advice of a knowledgeable and up to date OB who specializes in PCOS. Treatment started at a younger age makes a big difference in preventing the complications related to PCOS. That said:
MY STORY: PCOS Diet & Supplements and WHY They Work
So many of us have PCOS but we aren't really educated on how this disorder affects our systems. I was told my weight was why I had PCOS and to lose weight. I've been overweight since I was about 5 years old (some children show signs of PCOS every early) and have tried every diet out there. I would lose 10-30lbs but gain it right back (and then some). Nothing helped.
When I was in my mid-twenties I got serious about fertility. I read everything I could get my hands on (every woman must read Taking Charge of Your Fertility, it's the reproductive Bible). My husband and I had been together since we were 16 and I had never become pregnant. A clinic OB did a uterine biopsy, which came back to show that in months my endometrial lining had not thickened as it should have. She thought I was going into early menopause but my hormones disproved that. she wanted to start me on Provera & Clomid. This seemed backwards to me, why give someone with cysts on their ovaries a drug that often increases those cysts? I'd had Provera before and hated the way it made me feel. That got me thinking about what PCOS was, how it affects our systems and how to ease it before trying Clomid, HCG and other methods.
I stumbled butt first into the greatest blessing I have every known. At 29 my aunt started taking me to a weight loss doctor in Kentucky. He put me on Adipex. It's a dangerous drug if taken irresponsibly, it's a last resort for those who are truly obese. It suppresses appetite but is also a stimulant. The doc warned that women become pregnant taking it but I shrugged it off, I figured I'd never have a family which was a huge source of despair.
In the first few months I lost about 30-40lbs and I started having regular cycles. I had 7 regular cycles and had lost around 100lbs when I found I out I was pregnant. I was stunned, elated and terrified.
Pregnancy changed my view on how hormones relate to weight loss and weight gain. In the First Trimester and most of the 2nd I LOST weight, which was great since even after losing 100lbs I was still obese. I didn't have morning sickness, I ate well so it wasn't vomiting or lack of appetite. I believe that this reverse in weight gain was the result of hormones. We don't produce LH after the placenta takes over and LH is what causes us to produce androgen hormones, which lead to exasperating insulin resistance and weight gain for many. Also, I have IBS w/ constipation but pregnancy reversed that too, I was more likely to have loose bowels than constipation. It seems that the hormones that dominate the earlier haft of pregnancy corrected the imbalances that caused weight gain and made my system more efficient.
The last haft of my pregnancy I started to gain like crazy, 4-10lbs a month. I went into GD & Preeclampsia. Luckily I was about 7 months along and was able to control it until the last 4 weeks of pregnancy which I spent the majority of in the maternity ward. I believe this was also hormone related. I found some information about how insulin levels spike during the later part of pregnancy. I found this very interesting, it corresponds to my GD, Preeclampsia and increasing weight gain. I'm curious whether other women with PCOS have experienced this and if it happened around the same timeline. This makes me wonder if insulin resistance isn't the main issue, even without LH egging it on, perhaps LH exasperates a condition that's already in play. It definitely deserves some research.
After my c-section I lost weight steadily for about 2 months and then I started gaining drastic amounts of weight (10lbs a month). I went to my doctor and she could find no reason for the weight gain. I went to my OBGYN and he put me on birth control pills that just worsened the issue.
I think the weight gain was due to the reemergence of LH, increasing IR. My periods started about 6 weeks after my c-section. I couldn't breast feed so I started my cycle right away. Women with PCOS face breastfeeding challenges, some produce enough milk to feed their babies and some don't, though no one likes to mention it. I did try to breastfeed but since I didn't produce much milk it was more of a pacifier and bonding sessions. I did this for a few months, my supply of milk dried up completely by then. But even if you can't produce enough milk to breastfeed, it's still wonderful to put your baby to your breast. It speeds recovery, floods your body with oxytocin which helps bonding and improves mood. For me, milk let down felt like a mini orgasm. It may sound odd but that's the best way I can describe the flood of pleasure.
It was the combination of weight loss and gain I experience during my pregnancy and after that made me totally re-think PCOS and obesity. I stopped blaming myself. It was obvious to me, if not my doctors, that there had to be a reason for my obesity and it certainly seems like PCOS is the cause or perhaps IR is the true culprit.
I tried dieting on my own but experienced the same exact scenarios I have my entire life, lose 2lbs, gain 3lbs. I have back injuries and the c-section seriously debilitated me. I never realized how much my back depended on my stomach muscles until I no longer had their support. Recovery took me about 18 months. I had to go into pain management and did in home physical therapy (wonderful, such an amazing help) and cortisone shots.
5 Months ago I went back to the same weight loss specialist I saw before my pregnancy. They see countless woman with PCOS, they noticed that even with weight loss medications women with PCOS lose weight at a slower pace and re-gain the weight they lost. They went to seminars about PCOS and weight loss and came back with a whole new approach to weight loss for women with PCOS.
My diet is physician supervised. You should consult your doctor before starting any new diet or supplement regiment.
DIET
1) Low sugar, low carb, diabetic diet.
WHY?
People with PCOS have problems with insulin production and absorption. When we eat sugar and carbs our bodies produce more and more insulin. Since we can't process the sugars properly we end up turning it into fat. Insulin and LH become the disastrous duo, causing increased androgen production. And the androgen cause weight gain and increased muscle mass. If we eat like diabetics our bodies don't have to produce as much insulin, breaking the cycle. We will still have PCOS but symptoms may be decreased or suppressed helping to reduce many of the health risks associated with PCOS.
Get your fats from healthy sources (monounsaturated and polyunsaturated fats) like avocado, olive oil and almond butter. They actually improve glucose release and insulin response.
2) Diet Pop Still Counts! Seriously limit or stop altogether.
WHY?
My weight loss doctor said that our bodies can't tell the difference between synthetic or real sugar. A diabetic benefits from drinking diet pop. I saw the numbers myself when I was testing my blood glucose levels 7 times a day while pregnant. But when you're insulin resistant, your body still produces excess insulin to process the "fake" sugar.
3) High Protein
WHY?
Protein from lean meats, nuts and body builder shakes increases weight loss. I was skeptical but the 1st month I added protein, I lost 17lbs. Protein is filling and prevents cravings and binge eating.
4) Eat 4-6 Small Meals
WHY?
For people with insulin resistance, the more we eat in a sitting the more insulin is released. The more insulin in our systems, the more our PCOS symptoms are aggravated and more sugars/carbs get stored as fat. When we eat 3 small "meals" and 3 snacks we give our bodies a better chance to process the sugars and decrease the amount of insulin released.
Example:
Breakfast: Protein Shake
Snack: Veggies & Dip
Lunch: Sandwich (from home) or salad w/ grilled chicken
Snack: serving of cashews or piece of fruit
Dinner: lean meat, whole grain rice, steamed veggies
Snack: Protein Shake
You can adjust when/what you eat but you should be basically grazing about every 2-3hrs. You need your doctor to recommend the calories, carbs, sugar, protein needed for your body to get its nutrients but lose weight.
*I'm on:
1300 calories
100g Protein
Less than 100 carbs
These numbers change based on weight. The more you weigh the more you need. And you should also be taking a prenatal vitamin while dieting, even if you're not trying to conceive or are a man. They have the most vitamins.
Natural Supplements That Correct PCOS
*A doctor needs to advise the exact quantities of each but you can take ALL of these every day to help with insulin response (barring contradictions with meds you're taking or doctor's advice):
Chromium 100-600mg
Alpha Lipoic Acid 100-500mg
Green Tea Extract 100-2,000mg
Cinnamon Compounds 500mg
EPA-DHA 2-4 grams (also decreases triglycerides)
Inositol 500-1,000mg
Psyllium Powder (fiber that improves insulin regulation)
Consider:
Extra Vitamin D
Calcium
The Right Exercise For PCOS Sufferers
The type of exercise for people with PCOS is important.
Avoid strength training. Most of us already have an increased muscle mass, we don't want more. But toning those muscles is important since they can help burn fat. Use elastic bands or very light weights. You want low weight and high reps (find a weight you can do 2 sets of 20 and as they get easier increase the reps to 2 sets of 30 and so on).
Base your exercise on your ability. If you are just starting out, just go for a walk (30-45min) at a light pace and increase from there until you can walk at a moderate pace (heart-pounding, heavy breathing, maybe sweating).
Aerobics- you don't need a DVD, you can watch uTube or just turn up the radio and jump around like an idiot for 1-3 songs (or more, based on your ability). As long as it gets your heart pounding it counts!
Yoga- this is an awesome end of the day routine. Light stretches and relaxation before bed
Stretching- do this before you get out of bed. Flex your PC muscles, pelvic floor muscles, pull your knees to your chest and just raise you shoulders enough to tighten your stomach muscles
When you're sitting get up every 15min and do a couple back and leg stretches. If you work in an office you may want to ask about using a balance ball as a chair.
If you're standing, shift your weight often and stretch your back and legs.
Lift with caution! Always use proper body mechanics to lift a load!
Prescription Weight Loss & PCOS Management Medications
Metformin
Adipex
NOTE: These are the only ones I have had experience with and can properly describe and recommend.
Not every one can lose weight on their own. I am one such person. I have had amazing success with Adipex. 4 years ago I lost about 100lbs taking it and became pregnant after I was sure I would never have a baby. Now I'm back on it and have lost 58lbs in 5 months. It's truly life changing for those who actually need it. I have just started taking Metformin but have had a positive experience so far. I am now having my 3rd regular cycle, only women with PCOS get so excited about periods!
Metformin
Metformin is normally prescribed for diabetics. For those with PCOS it decreases insulin, helps weight loss, helps restore ovulation, regular cycles and may decrease the odd of miscarriage and risk of GD in pregnancy.
Metformin may take up to 3 months to fully affect women with PCOS, so don't give up right away, give it time to work!
I have been taking 1,500mg daily for two weeks and have noticed a boost in fat loss in my upper body. I have trouble losing weight in my arms and back. I have heard others' say they experienced lose bowels but I've not had an issue yet.
From what I've read, Metformin is very safe. I was worried about it decreasing my blood glucose levels and I've been monitoring this and have not had an issue.
Adipex
Adipex is an appetite suppressant and stimulant. It can be dangerous it not used properly and is not intended for moderately overweight individuals. This medication is for those who are obese and cannot lose weight on their own.
I started out taking 1/4th a pill 2 times a day to prevent the side effects (heart palpitations, increased anxiety). I increased my dosage slowly and now take 2 37.5mg tabs daily.
I've lost 58lbs in 5 months and am on my 3rd regular cycle. You can easily lose 100+lbs in a year on Adipex. It's a blessing for many.
Good Luck & Baby Dust For All Who Wish It!
