Hopefully, by now you've read my first blog post, if not you can read it here! Are ready for the next step in your journey to managing your PCOS symptoms and living a symptom-free life?
I love to start all of my PCOS clients on the AWS Detox Program, a program that is PHYSICIAN ENDORSED! This regimen has proven time and time again to help women get their lives back!
Now let's jump into part 2, its all about diet and supplementation.....
The #1 question I get is, what foods to avoid and which foods to enjoy, so here you go:
- AVOID SUGAR and all simple carbs that break down like sugar in the body. In place of sugar, use xylitol, erythritol, stevia and/or monk fruit. DO NOT use aspartame and other chemical artificial sugar substitutes such as Splenda, Sweet N Low, and Equal.
- Avoid white flour, gluten and all refined carbs such as bread, cereal and pasta. Replace with almond flour, coconut flour, cassava flour, quinoa and chickpea pasta, cauliflower pizza crust, zoodles, etc.
- Include a balance of Omegas 3, 6 and 9. These include salmon, mackerel, herring, sardines, olive oil, coconut oil, avocado oil, olives, almonds, hazelnuts, avocados.
- Chose lean, clean, top quality proteins, always buy organic when possible. Choose from chicken breast, turkey breast, fish, eggs, and pea protein powder.
- Eat at least 4 servings of fresh veggies daily, avoiding starchy veggies such as white & red potatoes, acorn squash, lima beans and parsnips. Focus on organic green leafy veggies and all other veggies grown above the ground.
- Avoid partially hydrogenated oils, trans fats and fried foods. Stay away from canola oil, vegetable oil, peanut oil, soybean oil, margarine and lard.
- Cook with olive oil at a low heat or with avocado and coconut oil if higher temperatures are required.
- Avoid dairy milk that contains lactose, which is sugar. Use unsweetened almond, coconut or cashew milk or any other nut milk alternative, no soy.
- Snack on clean and healthy foods such as veggies and hummus, nuts, seeds, olives, avocados, sugar-free snack bars & protein bars.
- Avoid packaged foods that contain high fructose corn syrup, toxic additives and preservatives, learn to shop on the outside aisles at the grocery store.
- Only drink filtered water and avoid plastic as often as possible. Never heat and cool foods or beverages in palstic!
“In a nutshell, if you have PCOS, you should be eating a low sugar, whole food & majority plant-based diet. As a general rule of thumb, eat mostly plants that grow above the ground, especially green ones! Limit your animal protein and legume consumption to 2-3 3oz servings per day. Consume good healthy fats such as nuts, seeds, olives, avocados & olive oil. Cook with avocado oil, coconut oil and ghee. Eat limited amounts of low glycemic fruits such as apples, pears, grapefruit & berries. Avoid all other sugars and tropical fruits. Approved sweeteners include stevia, monk fruit, xylitol and erythritol. Avoid grains, especially gluten, as well as dairy and soy.” -Krystal Hammett, CNC
- Avoid unnecessary stress and extra obligations, it is ok to say no!
- Practice meditation daily, sit quite in your thoughts for 20 min per day.
- Limit alcohol consumption
- Avoid smoking and use of any tobacco products
- Take your high-quality supplements daily, avoid most grocery store vitamins and be consistent for best results
- Exercise within reason, do not overdo it and stress your adrenals, choose a form of exercise that makes you excited and feel refreshed after
- Practice good sleep habits by getting between 8-9 hours of sleep every night
- Exercise self-control knowing that bad decisions will be critical to your health
- Get in the habit of meal prepping and having healthy snacks on hand
- Take all precautionary measures to lighten the toxic load. Detox your environment by opting for natural cleaning products & beauty products. Consider investing in air purifiers a water filtration system in your home.
- Check blood vitamin D levels. Supplement with Vitamin D3, generally 5000IU in order to achieve and maintain vitamin D levels of 65-95 ng/ml.
Nutritional Supplementation Recommendations:
Ok, so not all supplements are created the same. Honestly, in some cases, they can hurt you more than help you. The supplement industry is not regulated by the FDA, so some crappy companies do some crappy things to take advantage of the consumer and put money in their own pockets. I have literally cried from anger in the vitamin aisle at the drug store, especially when I see the junk and lack of nutrients in some of the prenatals. It should not be legal! With that said, you can rest assured that I have done my extensive research and only recommend the best and most effective nutraceuticals for you, check out my suggestions linked below:
Specifically for PCOS:
- Metabolic Synergy - This is a phenomenal mulit-vitamin plus blood sugar regulator that supports healthy insulin levels and supports the conversion of carbs into energy. This multi will cover your B vitamin needs that are critical for vegans to supplement with since it is not abundantly found in vegetables. 3-6 capsules recommended daily with food
- Sensitol - This is a supplement made specifically for PCOS, it contains Myo and D-Chiro inositol plus alpha lipoic acid which supports glucose transport inside the cells and conversion of ATP while reducing free fatty acids. 2 capsules twice daily
- Omega Fish Oil 1000mg improve PCOS symptoms and assist in weight loss, balancing hormones, improve your mind and mood, and improve mensuration. 1 gelcap daily
- FemGuard+Balance – This product is loaded with the best nutrients to regulate hormones naturally, detoxify excess estrogen, balance testosterone, increase energy and metabolism, manage PMS symptoms and more. 2 capsules twice daily
- ProgestAvail- this is optional, if you have been using an over the counter progesterone, usually derived from yams, this micronized progesterone serum will be a better, more effective option. 1 full dropper at bedtime, rub into soft tissues areas until well absorbed
- Vitamin D3 - all important for multiple reasons, supports immune and hormone function, prevents cancer, supports bones, elevates mood, and the list goes on! Everyone needs Vitamin D3, unfortunately the sunshine we get is not adequate to meet our D3 needs. Supplement with 2000iu – 5000iu daily or as recommended by your healthcare provider
- Magnesium Glycinate Chelate- critical for over 300 different bio-chemical functions in the body. Supports blood sugar and blood pressure, alleviates headaches, muscle aches and pains, promotes a better night sleep and regulates the bowels. Essential for anyone. Take 300-600mg before bed.
I highly recommend that you consider working with me, or a functional medicine practitioner who can address core issues such as GI health, toxic burdens, hormonal imbalance, adrenal and cortisol conditions and more advanced management of insulin resistance so that you can get lasting relief from PCOS! It is not a one size fits all approach, as we are all individual in our symptoms and even with the driving force behind PCOS. It is so important to address the symptoms at the core to get lasting releif as I have!
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Wishing you wellness,
Krystal Hammett, CNC