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3 Benefits of Plant-Based Eating for PCOS

Monthly Archives: January 2018

3 Benefits of Plant-Based Eating for PCOS

When I first started trying to eat healthfully, I thought vegan was the best way to go. I used to spend hours upon hours reading vegan food blogs. While I never went totally vegan, there was a period of 5-7 years where I was nearly vegetarian. Chicken was the only animal protein I would touch.

 

Upon entering nutrition school, I figured EVERYONE would be vegan.

 

Little did I know that eating styles featuring good amounts of animal proteins (like Paleo) would be the favourite among my teachers and classmates.

 

Since finishing school and starting The Hormone Diva, I have taken a whole-foods approach in everything I do, and firmly believe in the power of good quality animal foods for healing – especially healing hormones and conditions like PCOS.

 

All of The Hormone Diva meal plans I’ve since created follow this unprocessed, whole-foods philosophy.

 

Then many of the lovely ladies with PCOS in my community starting speaking up that they were vegan, and where were all the no-animal recipes?

 

I do believe there are HUGE benefits to eating a plant-based diet. In this blog post I want to first help you understand the difference between plant-based and vegan eating styles, as well as whether you can truly be healthy on a vegan diet and what some of the benefits of plant-based eating for PCOS are.

 

I do still have a big opinion on this subject, and will share this at the end of the article. Until my opinion arrives, all the info I’m sharing is unbiased and based on what I’ve been taught and research I’ve done.

 

I do want to mention that I’m not really addressing veganism as a cultural, religious or ethical choice here. I am not getting into that debate. Rather I’m focusing on women who choose to be vegan for health reasons.

The Ultimate PCOS Checklist | The Hormone Diva

Plant-Based vs. Vegan

 

Does eating plant-based mean you’re vegan? Not necessarily.

 

Does eating vegan mean you’re plant-based? Maybe not.

 

Plant-based eating is simply eating a diet free of processed foods and (most, if not all) animal products while focusing heavily on fresh vegetables, some fruits, legumes/beans, nuts/seeds and whole grains.

 

Veganism on the other hand simply means eating no animal foods. This doesn’t mean a vegan diet is necessarily high in plant-based, whole, unprocessed foods. For example, those vegan “meats” found in the grocery store, pastas/noodles, and many packaged snacks are technically vegan because there’s no animal products, and there’s really very little nutrition in these as well.

 

So, in theory, a vegan could be extremely unhealthy if they rely more on these processed convenience foods, rather than eating an actual plant-based diet.

 

Veganism and plant-based eating are not one in the same but they can be, if you’re conscious with your food choices.

 

Can You Be a Healthy Vegan with PCOS?

 

This is a tricky question. There are definitely success stories of women who have gone vegan and reversed many of their PCOS symptoms. A simple google search will find you those stories. Even one of my clients found she felt best on a plant-based, vegan diet.

 

Then there’s the overwhelming number of cases where women switch to a moderate carb, high protein/fat diet including animal foods and have a lot of success. This is the camp where the women using my meal plans and going through my PCOS Bootcamp live.

 

Truthfully, with a vegan diet (even heavily plant-based), there’s nutrients that are harder to get. For example, B12 is nearly impossible to get from plant-based foods. Yes, some plant foods have B12 (like spirulina), but in research, the form of B12 they contain isn’t really usable by our bodies, unlike the B12 in beef, for example.

 

Additionally, the macronutrient protein can be more difficult to get. Yes, many plant-foods have high levels of protein in them- but this also comes with high levels of carbs in most cases. High carb diets typically aren’t great for PCOS because they don’t take into account insulin and blood sugar issues.

 

That being said, if you are conscious 100% of the time about your foods choices (and supplement smartly), it is possible to be healthy on a vegan, plant-based diet. This requires a lot of work and knowledge, and is often where women fall short.

The Ultimate PCOS Checklist | The Hormone Diva

3 Benefits of Plant-Based Eating for PCOS

 

Regardless of your beliefs or choices, eating even some of your meals in a vegan, plant-based style can be beneficial, and here’s why.

 

#1: Fibre

 

Fibre is incredibly important for PCOS for a couple of reasons.

 

First, fibre binds to and helps us excrete excess estrogen (through our poops). Most women with PCOS have some level of estrogen dominance, and getting estrogen balanced is key for regulating cycles and reducing symptoms.

 

For example, excess estrogen can be converted into androgen hormones like testosterone, which can lead to facial hair, acne and hair loss.

 

Second, fibre helps to feed our good gut bugs, or “probiotics”. We need probiotics for so many different reasons, including regulating estrogen. The set of specific probiotics that balance estrogen are known as the estrobolome, and fibre will help to keep these guys happy.

 

Third, fibre is helpful for regulating insulin and blood sugar. It works even better when combined with protein and fat (the 3 components to any PCOS-balancing meal). Fibre helps to reduce the spike of blood sugar when eating something with carbs. This is great news for all PCOS symptoms and especially for weight loss.

 

For example, white bread has zero fibre, and it a nightmare for your blood sugar (and pretty much everything). On the other hand, eating a sweet potato gives you plenty of fibre, and sweet potatoes won’t spike blood sugar and insulin as drastically as white bread.

 

Happy Hormones Tip: Aim for 35g to 45g of fibre daily. If you have irregular or absent menstrual cycles or are trying to conceive, aim for 30g-35g of fibre daily.

 

#2: Vitamin and Mineral Rich

 

When you eat plant-based, you’re eating a lot of colourful foods. Each colour has different nutrients, and each plant within a colour has different nutrients.

 

Some of the most nutrient-dense foods you can eat come from plants.

 

For example, dark leafy green vegetables like spinach, kale and collard greens are jam packed with fibre (win!), B vitamins, folate, vitamin C, minerals like magnesium, calcium and manganese.

 

Replenishing nutrient deficiencies is key for PCOS because it will help to reduce inflammation, reset insulin sensitivity and help us produce the right hormones in the right amounts at the right times.

 

Happy Hormones Tip: Eat from the rainbow everyday. Have you gotten something green, orange, red and blue/purple today?

 

#3: Cleansing + Detoxifying

 

Due to the fibre, vitamins, minerals and other anti-inflammatory phytonutrients in plant-based foods, eating a vegan, plant-based diet can be very detoxifying.

 

All that fibre is going to have you pooping 2-3 times per day (which is ideal), thereby clearing out many toxins your liver has dumped.

 

All nutrients help your liver, skin, lungs, kidneys and colon (aka your detox organs) to work more effectively to remove toxins (like BPA from plastic), medications (like birth control) and built-up hormones from our system.

 

Usually this results in more energy, clearer skin, a sharp mind and better mood for most.

 

Happy Hormones Tip: Include green leafies, beets and lemon daily to boost detoxification.

The Ultimate PCOS Checklist | The Hormone Diva

My Opinion on PCOS, Plant-Based Eating and Veganism

 

Now we come to my opinion.

 

I still 100% believe that using SOME animal foods is extremely beneficial for women with PCOS.

 

Animal foods provide certain nutrients (like B12 and amino acids) in forms that our bodies are actually able to use and assimilate and in amounts high enough to be beneficial.

 

Including animal foods makes it easier to moderate carb intake, an important factor in PCOS. Many high-protein plant-based foods are also high in carbs.

 

Typically what I see is women with PCOS who go vegan feel a lot better for 1-3 months, because they are really detoxifying and often giving their bodies loads of nutrients for the first time ever.

 

Then after this “honeymoon” period, symptoms can come back, get worse or new symptoms can form. For example, many women I’ve worked with feel more fatigued after a few months of veganism (even the plant-based kind) than women who eat even a small amount of animal products.

 

Additionally, while they may initially lose weight (due to dumping toxins and getting nutrients), they often gain some (or a lot) or weight back after a while, as they aren’t getting enough easily assimilable protein and fats to counteract the many carbs they’re consuming.

 

Also, eating super well on a plant-based, vegan diet is difficult. Taking short cuts helps no one. Many women revert to convenience foods over time, losing out on many benefits of fresh, unprocessed plant foods.

 

Again with this post I’m not addressing religious, cultural or ethical considerations in being vegan or vegetarian. I’m not entering that debate. Of course, everyone is entitled to their own opinion, and if plant-based vegan is already working for you- more power to you!

 

Below you’ll find one of my favourite vegan recipes, straight from the NEW batch of plant-based vegan recipes I’ve added to The Hormone Diva’s 28-Day Fat Loss Meal Plan for PCOS.

 

Even one plant-based day or meal per week will provide incredible benefits, so I encourage you to try it!

 

 

Warm Lentil Salad with Almonds
2018-01-03 12:57:20
Serves 3
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Ingredients
  1. 1 can brown lentils
  2. ⅓ cup almonds- sliced, slivered or chopped
  3. 3 cups shredded brussels sprouts
  4. 3 cloves garlic, minced
  5. ⅓ cup Basic Dressing or Oil + Vinegar with a Kick (both in PCOS Meal Plan) or your fav vinaigrette
  6. ½ cup shredded carrot
  7. ¼ cup sunflower seeds
  8. 1 cup sliced cremini or shiitake mushrooms
  9. Sprinkle seaweed - arame, wakame or chopped nori sheets
  10. 1 tbsp coconut oil
  11. Salt and pepper to taste
Instructions
  1. In a pan over medium heat, melt the coconut oil. Once heated, add the lentils, mushrooms, brussels sprouts, garlic and carrots to the pan. Add some salt and pepper, and saute until brussel sprouts have wilted a bit and everything is heated through, 5-7 minutes. Remove from heat.
  2. To serve, place cooked mixture on a plate, top with seaweed, sunflower seeds and top with Basic Dressing or Oil + Vinegar with a Kick.
  3. Can also be served cold. Keeps in the fridge up to 3 days.
By Robyn Srigley - The Hormone Diva
The Hormone Diva https://thehormonediva.com/

The Ultimate PCOS Checklist | The Hormone Diva

 

By Robyn - Check out my quiz

The #1 Reason PCOS Causes Hirsutism

The fuzz. The dark, coarse, scraglys. The beard. One of the most hated symptoms of PCOS in my community, and why wouldn’t it be!

 

Whether it’s just on the face, or excess hair growth on other body parts too- there’s nothing fun about being a super hairy woman. We are told it’s sexy to be as hairless as possible – but we need to also have beautiful, thick, voluminous and shiny hair on our heads at all times.

 

Well I say fuck those standards. Some women are hairy, and I’m one of them.

 

If you’re reading this, I bet you are too.

 

Did you know that the hair growth caused by PCOS is called Hirsutism?

 

Well, that’s the technical term.

 

Did you also know that diet and lifestyle intervention can help in reducing Hirsutism?

 

Oh yes- you read that right.

 

Now, every woman’s experience with hair growth is different, so results vary from woman to woman of course.

 

But isn’t it worth trying some stuff for a little while, even if it means one or two less days of shaving each week? I think so.

The Ultimate PCOS Checklist | The Hormone Diva

The #1 Reason PCOS Causes Hirsutism

 

The #1 reason PCOS causes hirsutism is elevated androgen hormones. Androgen hormones are the “male” hormones that get out of whack in women with PCOS. Androgen hormones include testosterone, DHEA and androstenedione, to name a few.

 

The hormone I’m focusing on today is testosterone, and it’s “naughty” form, DHT or dihydrotestosterone.

 

How Do Women Get High Androgens?

 

From insulin resistance.

 

Insulin resistance is when your body becomes desensitized to the signals of the blood-sugar balancing hormone, insulin.

 

So, you’re left with extra insulin AND extra sugar rolling around in the blood, and this is bad news bears.

 

Insulin is a storage hormone, so not only do some women get a beard, they also gain weight, especially in the belly area because insulin stores fat.

 

Back to Hirsutism. . .

 

When insulin resistance is present, it causes the theca cells of our ovaries to over-produce testosterone.

 

Elevated testosterone is often converted to that “naughty” form, DHT at the tissue site- this site being the hair follicles on your face and body.

 

Once at the hair follicle, elevated androgens can:

 

  • Speed up hair growth
  • Enlarge the hair follicle, creating thicker and darker hair

 

So you get a beard, and maybe even a “treasure trail” on your belly.

The Ultimate PCOS Checklist | The Hormone Diva

How Does Insulin Resistance Happen?

 

Insulin resistance is a process that happens over years. Years of shitty diet, sedentary lifestyle, and internalizing stress. Insulin resistance also happens due to uncontrollable factors, like pollution and toxins in the environment.

 

Additionally, with PCOS, there is a chronic, low-grade level of inflammation that contributes to insulin resistance.

 

In a healthy person, insulin is secreted the the pancreas in response to food (sugar) coming into the body. Insulin holds the “key” to your cells, so that sugar can get in to make energy.

 

Eventually, because of the factors listed above (and others), blood sugar is constantly high, so your body makes more insulin to compensate. Eventually, your cells change the locks and insulin can’t open the cells to let sugar in.

 

So your body makes even MORE insulin to desperately try and get those cells open for sugar, to no avail. So insulin remains circulating at high levels, creating many issues- including Hirsutism.

 

If you’d like to learn more about how to use FOOD and LIFESTYLE to reduce Hirsutism (and other PCOS symptoms like acne, weight gain and sucky periods), join me for my live PCOS Secrets webinar!
 

Simply click here to go check it out and choose a PCOS webinar date that works for your schedule. Can’t wait to see you there!

 
 
 

By Robyn - Check out my quiz

How I Cleared My PCOS Acne

Acne as an adult is the fucking worst- let’s be honest here.
 

I have struggled with acne since I was 10 years old. I got acne earlier than my schoolmates, and it was WAY worse than most of them.
 

Big, red, deep and cystic pimples all over my face, chest and back. Not pretty.
 

The first time I ever tried to do anything about it, I was 14 years old and in 9th grade. I went on a medication called Accutane.
 

It was a bloody miracle because it made all my acne go away. I was told this would be permanent- score!
 

Then, a year or so later, my acne came back. At 16 I went on birth control, and that seemed to calm things down for another year.
 

Then the acne came back. So I went on various antibiotics and used tons of harsh creams that left me feeling red and raw (and utterly disgusting).
 

They didn’t work. So I did Accutane a second time, and it worked again (temporarily). 

I seriously thought I was going to be stuck with acne for life. 

Enter nutrition school, and I came off birth control. Then my “second puberty” started and the acne got WAY worse- bad like when I was 10 years old. 

Super hella embarrassing when you’re in nutrition school and want to look like a glowing health fairy. Yeah, not so much. 

I was diagnosed with PCOS at this time and suddenly I knew WHY my skin was so bad- it was the syndrome! 

Of course that didn’t make it any easier to get rid of.  

During the first 2 years after my diagnosis, I tried all kinds of things.  

Tea tree oil.  

Oil cleansing.  

Yonka skin care products.

DIY face masks. 

Store-bought face masks.  

“Natural” spot treatments galore.  

Some of these worked a little bit (Yonka products are AMAZING), but never got rid of my acne completely.
 

Now I know this is because I didn’t address the root causes of my acne from the inside. Rather, I stuck with topical treatments.
 

At this point in my PCOS-skin journey, my face, back and chest are clear.
 

I get the odd pimple if I’ve been particularly stressed out or had a week or two of shitty eating. It’s INCREDIBLE to not have to worry about covering up my skin, but rather embracing my natural glow.
 

I get asked a lot how I did it. How did I go from deep cystic acne on my face, back and chest to clear all over?  

Let me tell you.
 

The Ultimate PCOS Checklist | The Hormone Diva

How I Cleared My PCOS Acne

 

#1: Insulin-Balancing Diet

 
Whether we like it or not, most of us PCOS Cysters have some form of Insulin Resistance (yes, even with “normal” blood labs).
 

Insulin resistance leads our ovaries to over-produce androgen hormones like testosterone. High testosterone often gets converted to DHT, or dihydrotestosterone, a “naughty” form of testosterone that increases sebum (oil) production on the skin, among other things- that creates acne.
 

I started by reducing processed carbs (bread, noodles, crackers, cookies, etc) and increasing healthy fats (coconut oil, olive oil, nuts/seeds, butter, MCT oil, etc). A by-product of this was a healthy weight, too.
 

I then made sure to eat at regular times, and to include as much fresh produce (mostly veggies) that I could in a day.
 

All this together helped to balance my blood sugar and restore my insulin sensitivity- leading to clearer skin. 

#2: Simplified Skin Care Routine

 
I tossed out all my expensive store-bought products (like I said, Yonka is FABULOUS, but damn expensive).
 

I simplified the ingredients in my skin care routine to be made of things I could EAT – no toxins, no fake stuff, no fillers or fancy extracts.
 

At the time of writing this article, my routine is as follows:

  • Cleansing: Wash my face with a cinnamon/honey mixture
  • Optional: If I’m feeling dry, I’ll mist with some rose hydrosol
  • Moisture: 100% pure rosehip seed oil (I use Skin Essence brand)
  • Weekly: A facial mask that I either DIY or buy (usually with some clay and essential oils in it)

 
And that’s seriously it. I don’t wash my face twice a day. Over-washing makes me produce more oil, and therefore get more acne. No thanks. I don’t use fancy creams. My face is no longer an oil slick by lunchtime.
 

#3: Gut Support

 
Acne is a sign that your gut needs some help. Your digestion isn’t working properly, and inflammation is running wild in your body.
 

I started to support my gut first by adopting the diet I outlined in #1. Then I added in some gut support tools – digestive enzymes, and the like. In fact, this is SO important, we devote a whole week to it in my PCOS Hormone Bootcamp program.
 

Then I upped my probiotic game. Probiotics, aka good gut bugs (bacteria) are ESSENTIAL for glowing skin. E-S-S-E-N-T-I-A-L. Seriously. Don’t skip this.
 

I started taking a probiotic supplement (I currently use MegaSpore Biotic by Microbiome Labs) and incorporated 1-2 servings of fermented foods with my meals daily.
 

Sauerkraut was and still is my favourite.
 

The Ultimate PCOS Checklist | The Hormone Diva

#4 Toxin-Free Makeup

 
I threw away all my old makeup and replaced it with natural, toxin-free versions that won’t upset my skin. If you want to check out your makeup, go to EWG.org and search their beauty database- it will give you a score of houw good or bad a product is, SO amazing.
 

My current makeup:

  • Liquid Foundation: Sappho Organics
  • Mascara: Raw Mascara by Earth Lab Cosmetics
  • Eye Liner: Liquid Eye Liner by Lavera
  • Lipstick: Etherealle Vegan Mineral Lipstick (purchased on Etsy)
  • Eye Shadow: Zuii Organic and/or Beneficial Minerals Brand (purchased on Etsy)

 

#5: Stress Management

 
Stress is bad for your skin. So bad, there’s even a book written about it. This was a big missing piece in my own healing puzzle.
 

The diet was there. The supplements and skin care were on point. And I still got acne.
 

Then I started meditating, doing yoga near daily, journaling and just generally working on taking better care of myself, and letting go.
 

I did something to manage my stress every single day (and still do). If I don’t, my acne flares up.
 

Affirmations are another great way to shift mindset and reduce stress. Louise Hay has a great affirmation for acne:
 

“I am a Divine expression of life. I love and accept myself where I am right now.”

 

How Long Will It Take to Clear My Acne?

 
This is the BIG question, and I get asked this a lot. It took me personally about 2 years to clear my skin.
 

If I knew what I was doing at first and if I had created a targeted plan of attack from the beginning, I imagine I could have cut that time in half.
 

Everyone is different, but that’s my personal experience. It slowly got better- it’s not like I went two years with crazy acne and woke up one day to zero pimples. It was a slow but steady decline.
 

It can (will) happen. Keep consistent.
 
 
 

By Robyn - Check out my quiz

Why PCOS Causes Weight Gain

Some sources say that about 50% of women with PCOS are overweight or obese. Usually, the biggest frustration in this area is BELLY FAT. The are of the body that’s the hardest to slim down for someone without PCOS, let alone with a metabolic and hormonal condition like PCOS.

 

When I first came off birth control, I gained 15-20lbs and would’ve been considered overweight. While I’ve never been extremely overweight or obese, I do know what it’s like to feel uncomfortable in the shape of my body, and to loathe my stomach.

 

I used to wear loose tops all the time to try and hide my belly pooch, trying to fake a flat stomach.

 

Once I understood more about what PCOS actually is and how it contributes to weight gain, I was able to shed those extra pounds and have kept them off ever since.

 

My mission today is to help you understand the underlying root causes of PCOS weight gain, so you too can begin to lose fat in a sustainable way. You don’t have to suck it in your whole life! #truthbomb

The Ultimate PCOS Checklist | The Hormone Diva

3 Ways PCOS Causes Weight Gain

 

#1 Insulin Resistance

 

Before you scroll away because you’ve been told you don’t have blood sugar issues- read this. Even women with “normal” blood glucose and insulin levels can be insulin resistant. If you want to read more in depth about what insulin resistance is, go check this out.

 

Chronically high or imbalanced levels of blood sugar or “glucose” means your body needs more insulin to allow glucose to get into your cells. Tons of insulin and sugar floating around creates an environment where you body becomes desensitized to the signals of insulin, leaving you with high insulin and possible high blood glucose.

 

When insulin is high a lot, it turns into a storage hormone. You might be able to guess what it stores – FAT, on your body.

 

High Insulin  = High Fat Storage

 

In women with PCOS, insulin resistance creates issues in the ovaries, and excessive amounts of androgen “male” hormones like testosterone are produced.

 

With high androgen levels, we will deposit fat in the area that men usually do – the BELLY.

 

To add insult to injury, high belly fat creates more insulin and hormonal issues, which creates more belly fat, which creates more insulin/hormone issues. . .and you can see where I’m going with this. A vicious cycle of weight gain.

 

The vicious cycle continues with the next causative factor in PCOS weight gain. . .

 

Happy Hormones Tip: Eat a High-Fat, Low-Carb breakfast daily to help reset insulin sensitivity and fat-burning.

 

#2 Inflammation

 

Science has illuminated in the last several years that PCOS is not only a condition of weird hormones and insulin resistance, but also one of chronic, low-grade inflammation. Typically, this type of inflammation starts in the GUT, which is why we devote a whole week to learning about gut and inflammation in my PCOS Hormone Bootcamp program- it’s incredibly important!

 

Here’s the kicker: This inflammation creates more insulin resistance, and allows the ovaries to continue over-producing androgen hormones.

 

Specifically, the theca cells in the ovaries are the androgen-producers, and inflammation leads to the overproliferation of these theca cells, and therefore you get more androgens, more insulin resistance and more belly fat.

 

Happy Hormones Tip: Eat the rainbow daily. Each colour of fruits and vegetables contains different nutrients and anti-inflammatory phytochemicals to reduce inflammation and reset insulin sensitivity.

 

#3 Estrogen Dominance

 

Estrogen Dominance, or the excess of estrogen in relation to progesterone is a common part of PCOS as well. In fact- estrogen dominance (and the above factors) are what lead to ovarian cysts that are common in PCOS.

 

When in balance with progesterone, estrogen actually boosts metabolism. Things go awry when there’s too much estrogen in relation to progesterone. Then estrogen doesn’t have progesterone to keep her in check and make sure she doesn’t run wild.

 

Excess levels of estrogen can also be converted into more testosterone, not a great thing when it comes to PCOS, weight gain and belly fat.

 

Over time, this excess estrogen gets deposited in adipose (fat) tissue, specifically in the lower belly, hips and thighs. Eventually, fat tissue in these areas can begin to create its own estrogen, compounding the problem. More estrogen being stored, and more estrogen being produced.

 

This makes keeping weight stable difficult, especially with insulin resistance and inflammation also happening at the same time.

 

As you can see- all of these imbalances feed on each other. They make each other worse, and the vicious cycle continues. . .unless you break it. So go break the cycle!
 

Happy Hormones Tip: Eat 2-4 cups of cruciferous vegetables daily. These vegetables contain estrogen-detoxifying compounds. Examples include broccoli, cauliflower, cabbage, brussels sprouts, kale, collard greens, turnip + greens, etc. Check out a full list and examples of how to eat them over here.

 The Ultimate PCOS Checklist | The Hormone Diva

By Robyn - Check out my quiz

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