These conditions are all a manifestation of poor lifestyle choices (overeating and inactivity), but we cannot draw the same conclusion about PCOS by looking only at its associated risks.
Let's look a bit deeper into the cells of a woman with PCOS ( it sounds a bit creepy, but bear with me here.)
The common consensus among PCOS researchers is that most women with PCOS have higher levels of insulin and insulin resistance than normal women. This is an important clue that points us to the cause of PCOS.
Lifestyle Factors That Cause PCOS
If you want to prevent PCOS or reverse it (or improve your health rapidly), avoid these things:
High sugar foods
Excess calorie consumption
Too much exercise
Exposure to endocrine-disrupting chemicals (e.g., Bisphenol A, Methylparaben, Nicotine, Sodium Fluoride, PBDEs/PCBs, etc. )
Having a high percentage of body fat (being overweight or obese)
Having a low percentage of body fat due to unhealthy calorie restriction
Each one contributes to PCOS in some way. High sugar foods, excess calorie consumption, and inactivity increase insulin levels and insulin resistance, making PCOS worse.
Chronic stress, over-exercising, and having a low body fat percentage will increase cortisol levels, creating more insulin resistance.
Endocrine-disrupting chemicals can also exacerbate PCOS symptoms. These chemicals can cause hormonal imbalances and cell damage, so it is important to avoid consuming them or putting them on your skin.
However, avoiding these PCOS contributors may not completely reverse the disorder. To get the best results, you need to follow a diet that addresses the underlying cause of PCOS - insulin resistance.
The New And Improved PCOS Diet
A low-carbohydrate diet can help many women reverse their PCOS. For some women, however, carbohydrate restriction may cause excess stress and keep them from getting results.
This is why it is important to follow these guidelines to create the right PCOS diet for you:
It is important to avoid consuming refined sugar as well. The best way to do this is by sourcing your carbohydrates from whole plant foods like leafy greens, cruciferous vegetables, root vegetables, and legumes.
2. Eat High-Fiber Vegetables With Every Meal
High-fiber vegetables, like broccoli, kale, and spinach, can help combat insulin resistance and reduce inflammation. Have them with every meal for best results.
3. Eat Enough Calories to Achieve Your Ideal Weight
If you are overweight or unhealthily skinny, tracking your calories can help you reach a healthy weight.
After about a month or so of tracking your calories, you'll develop a greater intuitive sense of how to maintain a healthy weight.
By following these guidelines, you will be able to lower your insulin levels, balance your hormones, and reverse many of the PCOS symptoms.
However, the wrong lifestyle can still get in the way of the right diet. This is why it is important to follow the lifestyle tips below to improve your health even further.
Diet and Lifestyle for Women with PCOS that will help reverse PCOS:
Limit sugar and carbohydrate intake
Eat high-fiber, low-carbohydrate vegetables with each meal
Eat enough calories to achieve your ideal weight
Exercise for at least 30 minutes every day
Meditate every night before sleep
Make sure you are getting 7-9 hours of sleep every night