Polycystic Ovarian Syndrome (PCOS) is a hormonal condition in which small fluid-filled sacs (cysts) develop on the ovaries. Normally, in the first half of the menstrual cycle, several follicles develop in the ovaries, one of which bursts, causing ovulation. With PCOS, however, multiple follicles remain behind without maturing and bursting, often causing ovulation to fail. This leads to irregular or absent menstruation, which can have a negative impact on fertility. Women who menstruate less than 8 times a year or have difficulty conceiving may have PCOS. Approximately 5-10% of Dutch women suffer from this condition.
Hormonal imbalance in PCOS: estrogen
PCOS is often accompanied by an excess of estrogen, resulting in an imbalance between estrogen and progesterone. This is also called estrogen dominance. Traditionally, the birth control pill is often prescribed to suppress the symptoms, but this does not address the cause. Fortunately, there is a lot you can do yourself to support your hormone balance.
Important steps are to adjust your diet and weight, and to avoid hormone disruptors such as xenoestrogens, which are found in plastic plasticizers, such as water bottles. Instead, choose a glass or stainless steel bottle. But unfortunately, you can also find them in some tea bags. However, there is much more you can do, my next article will be about that.
Also avoid phytoestrogens, such as those found in soy. Reducing stress, exercising regularly, and eating lots of brassicas (such as kale and broccoli, which contain Diindolylmethane (DIM), a natural estrogen balancer) can help support your estrogen balance. DIM helps your body break down excess estrogen more effectively.
In addition, it is wise to reduce coffee consumption, because the enzyme cytochrome P450 (CYP1A2), which is necessary for the breakdown of certain substances in coffee (such as polyphenols), is also involved in the breakdown of estrogen. This also applies to decaffeinated coffee. Since many people find coffee delicious, it can be difficult to reduce, but alternatives such as bamboo coffee are a good option without these effects on the enzyme.
Testosterone and PCOS
Some women with PCOS also have elevated testosterone levels. Testosterone, which is also produced by the ovaries and adrenal glands in women, can lead to symptoms such as excessive hair growth and acne. You can lower your testosterone levels by avoiding soy products, non-organic meats, trans fats (found in many processed foods such as chips, cookies, ready-made meals and fast food) and alcohol.
Insulin Resistance and PCOS
Insulin resistance is another common problem in PCOS. Elevated insulin levels reduce the sensitivity of insulin receptors, leading to blood sugar spikes and increased fat storage. This can eventually be a precursor to type 2 diabetes. Although insulin resistance is often associated with being overweight, poor diet is not always the cause. Stress also plays a major role, as the adrenal glands and stress hormones affect sex hormones, contributing to hormonal imbalance.
Endocrine disrupting substances
In addition, hormone disruptors (such as toxins) can burden the liver, which is responsible for breaking down excess hormones. Examples of toxins include BPA (in plastic), phthalates (in personal care products), pesticides (in non-organic food), and lead (in polluted air or old paint). When the liver becomes overloaded, the body may have difficulty regulating its own hormone balance. Certain medications, such as the contraceptive pill, can also play a role in this.
Nutritional advice for PCOS
With PCOS, nutrition is a powerful tool. So focus on:
- Whole grains: Oats, quinoa and brown rice help keep blood sugar levels stable.
- Healthy fats: Avocados, nuts, seeds, and olive oil promote healthy hormone production.
- High-fiber vegetables: broccoli, kale, spinach, and Brussels sprouts help support estrogen balance.
- Protein-rich foods: Chicken, fish, eggs and vegetable proteins such as lentils and beans help keep blood sugar levels stable and build muscle mass.
- Low-carb meals: reducing refined carbohydrates, such as white bread and sugar in sweets and cookies, helps control insulin resistance. Natural sugars from fruit, dairy and grains are of course good, but not too much of them either. Two pieces of fruit a day is often enough, preferably more acidic fruits.
- Herbs and spices: Cinnamon and turmeric can help keep blood sugar levels stable and reduce inflammation.
What else can you do?
Very obvious but oh so important; drinking enough water, sleeping well and reducing stress are great ways to support your hormone balance.
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This article was written by Marlon Haandrikman. Since 2021, she has been running her own practice as an orthomolecular hormone therapist and nutritional coach. Marlon offers consultations to people who need advice in the field of nutrition, with the aim of achieving a healthier lifestyle. In addition, she has extensive knowledge about the hormonal balance in women and how this can be improved with the right nutrition. View the website of Marlon Haandrikman for more information. |
