Supporting PCOS
PCOS (Polycystic Ovarian Syndrome) has become a very common, but certainly not normal, hormonal condition. Currently it affects 1 in every 10 women of childbearing age and can cause negative implications when it comes to fertility status. PCOS is determined by having delayed or irregular ovulation, high androgens, and/or polycystic ovaries (2 out of 3 to be diagnosed). At the heart of PCOS is ultimately mineral deficiencies and dysregulation, that contains a degree of insulin resistance. Today we’ll dive into the relationship between PCOS and insulin, minerals that support insulin sensitivity, and some lifest This is what we’ll primarily dive into as well as the relationship between pcos and insulin and how to support pcos symptoms.
What Causes PCOS:
Without going too deep into the nuances of this condition and the different types of PCOS (there are different types of this condition), what is generally rooted in this hormone imbalance is related to chronic stress, inflammation, nutrient deficiencies, sluggish liver, low stress hormone binding globulin, poor diet, and kidney issues.
Most common type of PCOS stems from high androgens (testosterone, DHEA, DHT etc) which cause an imbalance of estrogen and progesterone, leading to ovulatory issues, irregular cycles, and uncomfortable symptoms.
All types of PCOS will contain some degree of insulin resistance
Insulin resistance is what happens when we have too much insulin in our bodies and our cells are no longer able to respond to the insulin we have. Insulin is an important hormone that’s important because it tells our cells to open up and take in the glucose we’ve broken down from our food. When our cells don’t respond (due to a lack of insulin sensitivity), the body produces more and more, and eventually our bodies just stop responding which can lead to symptoms like weight gain, heart and bone health issues, and eventually conditions like diabetes. Not all types of PCOS are directly driven by insulin resistance but all types will contain some degree of insulin resistance occurring which will contribute to the symptoms expressed.
High levels of insulin —> ovaries produce androgens instead of estrogen —> high level of androgens prevents ovulation —> Symptoms arise like irregular cycles, acne, hair growth/loss
Here are 7 Tips to Supporting Insulin Resistance:
1. Prioritizing sleep: At least 8 hours which will help blood sugar balancing and insulin signaling
2. Remove refined sugars: cutting out refined sugars especially ingredients like high fructose corn syrup or corn syrup and overly processed sugar, is important as that overwhelms the body to release more insulin to deal with the excess sugar intake
3. Balancing meals: Incorporate protein, carbohydrates, and fat with every meal to support blood sugar regulation.
4. Movement: Prioritizing exercise and activity is key. Often weight lifting, hiking, and walks are good options over high intense cardio but of course variety is always good. If you have higher testosterone levels, weight lifting will be the most productive form of exercise that can support muscle and bone composition.
5. Avoid undereating: The body needs fuel to support the bioenergetic needs so getting in enough food is important and undereating is simply an added stressor that will contribute to the issue.
6. Stress: While of course we can’t mitigate all stress, reducing unnecessary stress is important and evaluating your stressors (chemical, environmental, physical, mental) is overall supportive for your mineral and metabolic status
7. Consume Fiber based foods: cooked vegetables, raw carrot salad, fruits, beans, and legumes all help to slow transit time in your gut which can support balancing blood sugar
Nourishing your body through nutrient density, consistent meals, and self care (sleep, movement ect) is ultimately going to reduce stress on your system, improve blood sugar regulation, and enable your body to better utilize insulin which overtime will support balancing your hormones.
Mineral Dysregulation + PCOS
There are multiple minerals that help to support insulin sensitivity (sensitivity of insulin receptors on our cells) and support overall blood sugar regulation. These are the most common imbalances and deficiencies that will contribute to insulin issues.
Magnesium: improves insulin sensitivity
Calcium: supports insulin production
Magnesium/Calcium ratio: will impact how blood sugar is being used (ideal ratio 4:1)
Potassium: helps glucose pass through the cell
Sodium: helps nutrient pass through the cell
Zinc: is important for stomach acid production and responds to inflammation by getting used up
Phosphorus: helps to break down protein that stabilizes blood sugar levels
Mineral Testing:
This is why HTMA testing can be so beneficial as a first step to determining what is at the root of your symptoms and contributing to insulin issues. An HTMA will evaluate your mineral status on a cellular level, provide insight into important mineral ratios that reflect cellular vitality, as well as indicate metabolic stressors.
When evaluating a HTMA for PCOS, these are the three areas we look at.
+blood sugar balance and insulin resistance
+stress response and adrenal function
+gut health and inflammation
There are many facets of this condition and it's definitely worth learning more about if you are dealing with symptoms or have been diagnosed. It’s worth noting that we can often hyperfixate on the “diagnosis” that we’ve been given which can lead to just more metabolic stress. Instead I recommend taking two steps back and simply focusing on supporting the symptoms and getting to the root cause of the condition by focusing on nutrition and self care. Functional lab tests like mineral testing can be a good first place to start to better understand what can be driving your symptoms, contributing to metabolic stress and inflammation, and pinpoint exactly where you need to prioritize to make steps towards healing.