PCOS or Poly Cystic Ovarian Syndrome is a hormonal disorder. The has been an exponential rise in the number of cases in the past few generations. A search for general information on the Wiki page will talk PCOS being genetic in nature with no cure. Other website on google search will give you information like it is a mysterious disease that can be treated with metformin. When the general public talks about such medical conditions always look for that one key factor which is missed by everyone. In case of PCOS it is insulin resistance.
Symptoms and diagnosis of POCS
The most visible and initial symptom of onset is skipping of period followed by heavy period. Other visible symptoms are facial hair, fatty liver, belly fat, acne, deeper voice, hair thinning on the head, anxiety and depression.
One of the most confusing aspect of PCOS is the accompanied weight gain. Doctors and researchers now believe that it is caused due to insulin resistance. There is still some confusion regarding whether insulin resistance is a cause or associated symptom. Here is the key piece of information, insulin resistance is the cause of high levels of androgen. That is the male hormone which causes symptoms like deeper voice and facial hair.
Insulin resistance causes locking up body fat and prevents fat burning. So insulin resistance is reason for both PCOS and the associated weight gain.
Difference between PCOS & PCOD
PCOS is a more severe form of PCOD. Women diagnosed with PCOD are still fertile and can get pregnant with proper treatment. However PCOS seriously affects fertility. So while PCOD is a milder form, PCOS can lead to serious conditions like type-2 diabetes, high blood pressure and high cholesterol.
Reversing PCOS Part I – Understanding the connection of PCOS and Insulin Resistance
The key to your PCOS reversal journey begins with understanding insulin resistance.
Insulin is a hormone which is secreted by the pancreas. Hormones are the signalling system of the body and are transported by the blood. Our body cells need energy to function. This is provided from the food we eat. Our body runs on two types of fuel, fats (which is the preferred option) and glucose (which is used in case of emergencies). Sugars and Carbs are broken down into glucose by the stomach and then released into the blood by the small intestine. This tiggers the pancreas into releasing insulin hormone. Glucose released in the blood cannot directly enter the cells. They need insulin which is the key to unlock cells walls and allow glucose to enter the cells. Once the cells are done with their requirement the remaining glucose is recalled to the liver where it is stored as a type of fat called glycogen.
Liver is the refrigerator of the body. It is the largest organ in our body and performs multiple important functions. So as a dietician, I would advise you to take more care of your liver than the heart since it does the detoxification of toxins in the body.
If your diet consists of lots of carbs and sugars, then all that excess glucose will convert to fat for storage but once the liver is full, then the body has no choice but to save the fat elsewhere and that is how belly fat starts accumulating. This is also the beginning of fatty liver condition.
Today food is everywhere and most of it is carbs and sugars. You go to any restaurant or roadside eatery, a samosa will cost you almost next to nothing which in the same place a dish of paneer will set you back by almost Rs 300. Food items made from carbs are cheap and easy to make. They are also easy to order and serve to guest during family functions or get togethers with friends. They also make for easy and cheap snacks during drinking sessions. Also eating five to six meals in a day adds to the burden on our metabolic system.
All this excess carbs and sugars convert to glucose and start accumulating in our body as visceral fat. But our body structure has limits. Tall people with a lean frame cannot put on too much weight. Short height people especially women can accumulate fat at places like underarms, waist, thighs and so on but that too reaches the limit one day. This creates a situation where the cells are full of energy, liver is already full of fat and finally the body cannot store any more fat. But there is still glucose present in the blood. To push this glucose into the cells, the pancreas keep secreting insulin. Excessive insulin hormone reduces its ability to open the cells walls. As it is the cells are already taken their quota of glucose for the day. So they stop accepting more glucose. Finally a time comes when insulin loses its ability to open the cell walls. This stage is called insulin resistance.
But girls the most important part to remember here is that it all began with food, especially consumption of excess of carbs and sugars.
Reversing PCOS Part II – How to begin with reversing insulin resistance
So if food has been the cause of insulin resistance, the reversal journey also begins with food. Put an immediate stop to all those low cost and cheap processed foods and snacks which you bring in your home, offer to guests and consume at other houses. Packed juices, soft drinks, soda cans, chips, peanuts, pastries, desserts, Indian mithai, you have to let go all of it. People are not going to stop serving cheap snacks anytime soon. Night streets in Delhi are common with people sitting in high end cars with their pegs and what do they eat as snacks, a Rs 10 salted peanuts packet. You might accept their food as a guest to be socially acceptable, but at what cost to your health.
Insulin is released whenever you eat. So if you don’t eat, insulin won’t be secreted. Less insulin means greater sensitivity. But as I mentioned earlier, insulin signals the body to store fat. In absence of insulin it is signal to the body to start burning fat. That is how people who are fasting survive. Their body starts burning fat in the absence of insulin. Fasting is the healthiest way to burn fat, reduce weight and make your hormonal balance better.
There is no substitute for good and nutritious food. Veggies like karela, bhindi, palak, methi, gobi and so on are packed with nutrition. However you do need to note that vegetables like potato, tomato, mutter, are not so nutritious foods which can be avoided. Fermented milk products like cheese, curd, yoghurt, cottage cheese should form part of your daily diet instead of raw milk. Also desi ghee made from grass fed cows milk is the most nutritious food you can ever have. But it has to be from cows milk only which is expensive. Desi Ghee also acts as immunity booster and it contains only healthy fats. Almonds, pista and walnuts are the three most nutritious nuts. You should stick to them and avoid the rest including peanuts. Farm raised eggs, garlic, turmeric, ginger, red meat, liver, lemons are also some examples of nutritious foods which has to be consumed daily. Your regular intake of essential vitamins and minerals will not only ensure hormonal balance in your body but also help regulate your weight.
Finally you need to take care of stress in your life. One word of advise. In the modern world of today you cannot avoid stress. However everyday at the end of the day you can start de-stressing yourself. Read a book, listen to music, pursue your hobby, spend time with family or pets and the most important de-stressing activity – talk to your most favourite person.
Reversing PCOS – Part III – Fasting
A healthy low carb and low sugar diet has to be backed up by time restricted feeding also called as fasting. If you use the F word, the most immediate response from people is that it is bad for you and that if you fast you might drop dead all of a sudden. However all the cultures of the world have fasting in one form or the other. Indias has been following ekadashi vrat which is a 24 hours fasting once in 15 days.
Intermittent fasting is another type of restricted feeding which has been adopted by many people around the world. It has a proven track record for reducing weight and reversing insulin resistance. However intermittent fasting has to be done corrected and has to be backed up by a healthy diet. Reducing consumption of carbs and sugars along with intermittent fasting gives visible results in a matter of months.
Extreme hacks – prolonged fasting
Many people have adopted prolonged fasting as part of their lifestyle. It involves fasting of 24 hours or more. It will take substantial amount of time and effort to reach the stage where you fast for 48 hours. But if you begin your journey today, you will reach a point where you stop cravings for food and use the mental power some where more productive.