Herbs for PCOS

This weekend I was exhibiting at a local health expo. With my teas, I was armed and ready to spread my love of medicinal herbs with the women who came to the show. I was lucky enough to come across many women who were excited about what herbs might do for them, and even luckier to connect with other herb lovers.

This being the end of PCOS Awareness Month for 2015, I wanted to save the best for last. The best = herbs for PCOS, by the way.

Why? Because they have made a seriously profound difference in my life, and in the lives of the women I coach privately. It’s no joke to say that without herbs I may not be doing this for a living, and may not even still be in my loving relationship with Kyle. There were some seriously dark times in the past, peeps.

Below I am sharing four of my favourite herbs for PCOS. While this list is by no means all-encompassing, these herbs are very popular, and for good reason.

Saw Palmetto

Traditionally saw palmetto was used in men with prostate issues and hair loss. The reason for this is that saw palmetto is a regulator of testosterone in the body. The great thing about this for your Polycystive Ovarian Syndrome firstly is that it’s anti-androgen capabilities are helpful with androgenic alopecia, or male-pattern hair loss. It does this by reducing uptake of dihydrotestosterone (DHT) or ‘bad’ testosterone within the hair follicle. It also decreases the binding of DHT to androgen receptors. You should note that research into this connection is just beginning, but I have seen it work with many women in my practice.

Dong Quai

Dong Quai originates in Traditional Chinese Medicine. It is helpful for reducing stagnation of the reproductive organs, bringing blood flow where it’s needed. This is helpful if you experience absent or scanty periods. This herb can also assist in reducing fatigue and inflammation. It’s a great all-around tonic that like Vitex below, can be used for a wide variety of hormonal imbalances.

Vitex

Also known as Chastree Berry, Vitex has traditionally been used to correct hormonal imbalances of many kinds. The herb is thought to work on your pituitary gland, the major hormone-regulator in your brain. So far, Vitex has been shown to be a safe herb for women in scientific study. For your PCOS, Vitex can assist in regulating erratic cycles, reducing symptoms of PMS, acne and infertility issues. It should be noted that Vitex is a slow-acting herb, and you should allow 3 full cycles to notice a difference. It’s worth the wait!

White Peony

A widely-used herb in Traditional Chinese Medicine, this flower has little scientific study but tons of anecdotal evidence to make it worth trying. In one study, Peony inhibited the production of testosterone and promoted the conversion of testosterone to estrogen. Peony also helps with painful periods (dysmenorrhea) and helps to reduce stagnation in the reproductive organs for proper blood flow.

Have you used any of the above herbs for your PCOS? What was your experience? Share in the comments below!

Superfoods for PCOS

Polycystic Ovarian Syndrome (PCOS) can be a bugger. You may see not to eat lots of your favourite foods because they can increase your acne, facial hair or weight. Looking at the list of things you “shouldn’t” eat can be overwhelming and frustrating.

The good news is that there are literally TONS of healthy and PCOS-friendly foods out there. Some of these foods can be considered superfoods because of their high nutrient content and PCOS-managing abilities.

I use many superfoods in my diet to keep my symptoms at bay and to live a vibrantly healthy lifestyle. PCOS isn’t holding me back! I do not give it permission.

Anyways. . .Enjoy the following superfoods in your diet to help manage your PCOS naturally.

Spirulina

Spirulina is a blue-green algae that has been very popular in the health-food scene for the last 10 years or so at least. Spirulina is full of blood-sugar balancing protein, blood-building iron, and thyroid-protective iodine. In women with PCOS, the thyroid and adrenals glands are often under-functioning. Using seafoods like spirulina can help to mitigate these issues. Spirulina also contains gamma linoleic acid or GLA, which is great news for painful periods associated with PCOS. While it does have an ocean-y taste to it, it’s easily disguised in smoothies, avocado pudding and other foods. Begin with 1/2 tsp daily and work up to 1-2 tsp daily, depending on your tolerance.

Cinnamon

Cinnamon is a very popular and super freakin’ delicious spice. It also has some pretty amazing health benefits. For your PCOS, cinnamon will increase insulin sensitivity and reduce blood glucose levels. Cinnamon also prevents (or slows) post-meal blood glucose levels by slowing the emptying of your stomach. Enjoy 1 tsp cinnamon every day sprinkled on your breakfast, baked into a grain-free granola for snack, or any other way you like it! Don’t like cinnamon? Take a cinnamon capsule instead.

The Ultimate PCOS Checklist | The Hormone Diva

Green Tea

I’m a tea freak. You know this about me, right? The good news is that green tea is one of the best beverages for your PCOS. Green tea has anti-cancer properties and is anti-inflammatory. Green tea contains something called epigallocatechins which help to inhibit 5-alpha reductase, which prevents or reduces the conversion of testosterone to the ‘bad’ form called dihydrotestosterone or DHT. DHT is a main culprit in your acne, facial hair and hair loss. Green tea also assists in moderate weight loss although it shouldn’t be the ONLY thing you use to lose weight. One study also showed that green tea consumption could manage your amenorrhea, or lack of periods.

Spearmint

Spearmint, like green tea, has anti-androgen properties. It seems to reduce free testosterone in the blood stream. Women in studies of spearmint tea reported better quality of life in relation to their acne and hirsutism, so bonus for your self-esteem! Beyond this, spearmint tea increases levels of luteinizing hormone (LH) and follicle stimulating hormone (FSH), which could help to regulate cycles and fertility. The studies suggest taking 1 cup of spearmint as a tea two times daily for at least one month to see benefits.

Broccoli

Broccoli, a member of the Brassica vegetable family is a motherload of health for your PCOS. Broccoli contains fibre and plenty of vitamins. Beyond this, a component in broccoli called sulforaphane is protective against estrogen-mediated cancers like some breast cancers. The reason for this is that broccoli improves estrogen metabolism. This is fantastic for managing your PCOS, because most often women with PCOS are estrogen dominant. The fibre in broccoli will also help your body to detoxify estrogen, adding to the long list of benefits of eating this tree-like veggie. If you have an underachieve thyroid, cook your broccoli most of the time. Enjoy this vegetable a few times a week for maximum benefits.

Sesame Seeds

These delicious little nuggets of health are great for your PCOS. Sesame seeds contain good amounts of Vitamin B6, great for reducing bloating, regulating progesterone, eliminating breast tenderness and decreasing depression to name a few. Beyond the vitamins, sesame seeds contains lots of important minerals. Magnesium and calcium are found in abundance in these little seeds. You want these minerals for your mood, blood sugar regulation, energy creation, muscle health (including your organs- they’re muscle too!) and physical stamina. Get a few tablespoons of these awesome seeds into your diet weekly.

Have you tried any of these superfoods? How to you use them? Post in the comments below!

Stop That Zit! Natural Solutions for PCOS Acne

I have struggled with acne for what seems like most of my life. I was the first girl in my class to get pimples in the 5th grade. As a teenager I had very painful cystic acne on my face, back and chest. I tried all kinds of treatments, including two rounds of Accutane, various antibiotics and topical treatments.

The only medical remedy that seemed to work was the Accutane- but only while I was taking it. This medication is supposed to irradicate your acne for good, but it didn’t work for me. I found out later that this is a classic experience for women with PCOS.

Once I was on the birth control pill, my acne cleared up about 60%. Not amazing, but I was glad to have moments of clear skin. When I came off the birth control pill during nutrition school, my skin went haywire. In a school filled with beautiful and healthy people, I felt a fraud. I later found out I had Polycystic Ovarian Syndrome (PCOS) and that was the cause of my acne.

PCOS + Acne

Acne is one of the most common noticeable PCOS symptoms. Generally the acne is cystic in nature, with deep and sometimes painful zits. Yuck! Many women with PCOS notice the acne is located along the jawline, chest and back.

The cause of this acne is an imbalance with your androgens (specifically testosterone). Excess testosterone floating around gets converted to a ‘bad’ form of testosterone on the surface of the skin, known as dihydrotestosterone or DHT. Excess DHT causes a lot of sebum to be produced, clogging pores and creating acne. This also happens to be a cause of hair loss and excess body hair growth in women with PCOS.

In order to get rid of acne with PCOS, you must balance those androgens! I also whole-heartedly believe in using both an internal and external or topical approach to managing your acne.

Natural Remedies for PCOS Acne

Saw Palmetto

Saw Palmetto is a medicinal herb used for both men and women. Traditionally thought of as a prostate-helper in men, it has many beneficial applications for women with PCOS. Saw Palmetto works to reduce excess androgens in the body. In this way, it can assist in reducing acne, as well as hair loss and excessive hair growth.

Vitex

Vitex or Chastetree Berry is another commonly used herb for women with PCOS. Vitex works in the brain, regulating hormones from the pituitary gland. It supports the production and function of progesterone and luteinizing hormone in your body. While it is slow-acting, vitex can be very effective for your PCOS acne by way of balancing your sex hormones.

Turmeric

Inflammation plays a big part in both PCOS and acne. Chronic, low-grade inflammation is often present in women with PCOS. By reducing inflammation, the amount and severity of your acne may change. One way to reduce this inflammation is to consume turmeric. This rhizome has been used both topically and internally for hundreds if not thousands of years. You can try 1 tsp of turmeric powder in your food each day or try a DIY face mask made from turmeric.

Cinnamon + Honey

Cinnamon when taken internally lowers testosterone and balances insulin, a contributing factor to PCOS acne. Cinnamon is also anti-inflammatory and anti-microbial, making it an excellent topical suggestion for PCOS acne.

Raw honey is a fantastic topical remedy for acne. Raw honey contains many enzymes which are nourishing to the skin. Raw honey is also anti-microbial, being excellent for reducing unwanted bacteria on the skin’s surface. Raw honey also removes excess oil from the skin and leaves it feeling light and moisturized.

I personally like to combine the two and use it as a face wash or cleanser. I do not use store-bought cleansers on my acne-prone skin. After using a mixture of raw honey and cinnamon on my face for one month, I noticed a significant breakout reduction and less oil building up through the day. Not only that, my skin became incredibly smooth!

Dairy-Free, Whole Foods Diet

Frequent dairy intake and a high glycemic load diet both have links to your PCOS acne. Dairy foods are a no-no for acne because:

It increases insulin levels leading to more testosterone (and acne)
Milk products contain naturally-occurring hormones including DHT which increases sebum production and acne breakouts
A protein in dairy called A1 casein converts to casomorphin, which causes inflammation, and impaired insulin sensitivity.

Instead of dairy, choose coconut or nut milk products as replacement. You will find plenty of calcium in leafy greens, nuts + seeds, and fish. Enjoying a whole foods diet that is high in these foods, and others that include protein, fat and fibre, is a great way to balance acne with food.

Let’s talk! Do you suffer from PCOS Acne? What remedies have you tried, and did they work for you?

Turmeric Face Mask for Acne-Prone Skin

Acne has plagued me much of my life. To my relief, I finally got an answer to WHY I had acne still as an adult when I was diagnosed with Polycystic Ovarian Syndrome, or PCOS. Excess sebum was being created on my skin due to high androgen levels and inflammation.

Always wanting to go about my life as naturally as possible, I tried many different DIY approaches to my acne. The following turmeric face mask is something I use 1-2 times per week, and noticed a positive change in my skin after 6 weeks of regular use. Turmeric is fantastic for the skin, being anti-inflammatory.

Turmeric Face Mask

Ingredients

2 tbsp organic turmeric powder (anti-inflammatory)
1/4 cup besan, or chickpea flour (removes excess oil without drying out the skin)
Water

Instructions

Mix the turmeric and chickpea flour in a container where you can store excess.
To apply to your face, put a tablespoon or so of the turmeric mixture in a small dish of the palm of your hand. Slowly add in water until you reach a paste consistency.
Apply all over the face, chest or other areas with acne. Leave the mask on until it is completely dry, 10-20 minutes.
Gently wash the mask off using a soft face cloth and warm water.
Moisturize if necessary after the mask.

NOTE: Turmeric does stain. Be careful of this when you mix the mask and are applying it.

Do you use turmeric in your life? How do you use it?