Healing PCOS. Amy Medling

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СКАЧАТЬ for many things from menstrual cramps to headaches. It’s also energizing and smells fabulous. Make a pitcher of ginger tea to drink throughout the day. Grate a 1- to 2-inch piece of ginger root. Add 3 to 4 cups of water and a squeeze of lemon. Strain and serve over ice.

       Strawberries are packed with vitamins, minerals, and other antioxidants. They contain potassium, vitamin K, and magnesium, which are important for bone health, and biotin, which is good for your hair and nails. They also can help ease inflammation.

       Coconut water contains antioxidants, amino acids, enzymes, and minerals like iron, calcium, potassium, magnesium, manganese, and zinc as well as vitamin C and B vitamins. Add a splash!

       Herbs, such as mint, lavender, or basil, can be refreshing.

      Mineral water or seltzer. Bubbly beverages like mineral water and seltzer are great replacements for soda. Add a splash of fruit juice or real fruit for added flavor.

      Tea. Studies have shown that green and spearmint teas can reduce androgens, but there are health benefits in all teas (see box on here). If you need a sweetener, try a little stevia or honey.

      Apple cider vinegar. Full of enzymes, good bacteria, and acetic acid, apple cider vinegar has been shown to drop blood sugar levels by 6 percent. Studies have shown it works as effectively as metformin in people with insulin resistance. Drink the following beverage before each meal to improve insulin sensitivity and prevent blood-sugar spikes:

      To a 12- to 16-ounce glass of water add:

       2 teaspoons apple cider vinegar

       2 teaspoons lemon juice (balances blood sugar levels and contains vitamin C)

       A sprinkle of ground cinnamon (a fat-soluble antioxidant that lowers blood sugar)

       A dash of cayenne pepper (optional; can reduce blood sugar)

      If you are on metformin, consult your doctor. Combining apple cider vinegar and metformin may make your blood sugar too low.

       PCOS Divas Don’t Drink Diet Soda

      During my Discover Your PCOS Diva Jumpstart Program, I ask participants to eliminate soda, especially diet soda. Since many women switched to diet soda from regular soda to save calories, they are shocked to find that the swap does them no good. It may even make things worse. And now they’re addicted. So why is diet soda a big PCOS Diva no-no?

      It confuses your body. The artificial sweetener in diet soda is so sweet that it dulls your senses over time, so you will eventually not recognize when you are consuming sugary things. The result is that you consume sweeter and sweeter things to get the same sensation; natural sugars in fruit will no longer sate your sugar craving. In addition, according to the Harvard School of Public Health, “By providing a sweet taste without any calories . . . artificial sweeteners cause us to crave more sweet foods and drinks, which can add up to excess calories.”

      It raises your risk of diabetes, stroke, and heart disease. A recent study shows that people who drink diet soda every day increase their risk of metabolic syndrome (high blood pressure, abnormal cholesterol levels, excess body fat around the waist) by 36 percent, which raises the risk of diabetes, stroke, and heart disease.

      It doesn’t help you lose weight. Typically, people who drink diet soda make up for the calories they “saved” somewhere else. I’m sure you’ve seen people order a Big Mac with a Diet Coke. In fact, many studies show that diet-soda drinkers have a larger waist circumference than those who do not drink diet soda. People who consume two or more diet sodas per day have an even greater increase in weight around the middle—what researchers called “a striking dose-response relationship.”

      It is associated with depression. Studies show that people who consume four or more cans of soda per day (diet or otherwise) are 30 percent more likely to develop depression than those who do not consume sugary drinks.

      It increases your risk of osteoporosis. Tufts University researchers found that female cola (caffeinated or decaffeinated) drinkers had lower bone mineral density in their hips than women who didn’t drink soda regardless of age, body mass index, physical activity, alcohol intake, and other factors. Again, frequency of consumption matters. “Women who drink cola daily had lower bone mineral density than those who drink it only once a week,” explains lead researcher Katherine Tucker.

      It has no nutritional value. Other than a small amount of water, soda is made entirely of artificial ingredients that, at best, offer no nourishment.

      Phasing out diet soda is an act of self-care. I understand the deep psychological attachment and know that it can be a hard habit to break. Start small. First, decide that you want to stop. Then slowly begin upgrading to healthier beverages until diet sodas are crowded out and your taste buds return to normal.

       PCOS Divas Sometimes Drink Wine

      One of the world’s favorite indulgences is wine. Many of my clients like a glass at the end of the day to help unwind. That’s totally fine. If you are a wine lover, I encourage you to savor a glass of red wine with a meal, but no more than three times a week. Why so infrequently?

      Wine weakens resolve. You are much more likely to make PCOS-unfriendly choices if you have more than a glass.

      Wine depresses the function of your adrenal glands. Inadequately functioning adrenals can lead to issues with inflammation and sleep patterns.

That said, there are health benefits to wine. It is widely understood that, in moderation, wine can support cardiovascular health. We now know that red wine (pinot noir especially) contains resveratrol, which has noted anti-inflammatory, antioxidant, anti-aging, and cardioprotective properties. In addition, new research indicates that resveratrol may “help moderate the hormone imbalance that is one of the central features of PCOS.” Unfortunately, in order to metabolize enough resveratrol to make an impact, supplementation is needed. It is not feasible or safe to drink that much wine.

      So go ahead and indulge in a glass of wine, but be sure to enjoy it with a meal to lesson your blood-sugar response.

      Tea

      Tea is an important part of my self-care. The ritual of preparing tea is calming, and the unique flavor of each infusion is one of my “sweet treats.” Beyond these benefits, tea can be used medicinally by women with PCOS to help with some of the toughest and most common symptoms.

       Insulin resistance. Studies show that regular consumption of tea can reduce insulin resistance, a precursor of diabetes and weight gain. Black, СКАЧАТЬ