00:00Polycystic ovary syndrome, PCOS, is a common hormonal disorder that affects women of reproductive
00:09age.
00:10It's characterized by the presence of multiple small cysts on the ovaries that can lead to
00:14a variety of symptoms, including irregular menstrual cycles, weight gain, apnea, as well
00:21as excessive hair growth.
00:23But the key thing is knowing how to manage PCOS, and it requires a multidisciplinary
00:28approach incorporating lifestyle changes, dietary adjustments, and possibly use of
00:34herbal supplements and natural remedies, which I'm going to share with you.
00:38I'd first like you to understand the common symptoms of PCOS can widely vary among women,
00:45but often include irregular and missed periods, excessive hair growth on the face, chest,
00:51or back, acne or oily skin, weight gain, particularly around the abdomen, thinning hair or hair
00:56loss from the scalp, darkening of the skin, particularly along the neck creases, in the
01:01groin, and underneath the breasts, as well as skin tags.
01:05And diet plays a crucial role in managing PCOS symptoms, and here are some dietary changes
01:11that can definitely help.
01:13The first is a low glycemic index.
01:16These are foods that have a low glycemic index that help regulate blood sugar levels.
01:20It helps sugar get into the cells much slower.
01:23These include our whole grains, our legumes, our nuts, our seeds, our fruits, and non-starchy
01:28vegetables.
01:29And secondly, high fiber intake, because fiber-rich foods help combat insulin resistance by slowing
01:36down digestion, reducing the impact of sugar on the blood, taking stress off the pancreas.
01:42Examples are fruits with the skin, as well as vegetables, whole grains, and legumes.
01:48And don't forget your lean proteins, because incorporating lean protein sources like
01:53chicken, turkey, tofu, and fish, these proteins help stabilize your blood sugar levels and
01:59keep you feeling full.
02:01It gives you that satiety.
02:03And don't forget your healthy fats.
02:05You want to incorporate fats like avocados, olives, nuts, and seeds, because these fats
02:11help reduce inflammation.
02:13That's the big one, reducing inflammation and improving your insulin sensitivity.
02:19And five, you want to limit your processed foods.
02:23Those processed sugars, those sugary foods lead to weight gain and exacerbate insulin
02:29resistance.
02:31Avoid those sugary drinks, those candies, as well as those snacks.
02:35Now I'd like to discuss some common herbs and supplements that can definitely help you.
02:38The first is cinnamon, because the spice has been shown to improve insulin sensitivity
02:43and can be easily incorporated into your diet.
02:46However, cinnamon helps sustain glucose balance.
02:51Taking that with food is excellent.
02:53Turmeric, known for its anti-inflammatory properties.
02:56Turmeric helps reduce inflammation and associated conditions with PCOS.
03:02Spearmint tea, drinking spearmint tea has been linked to reduce levels of androgens,
03:07which are the male hormones, which help decrease excessive hair growth.
03:12I love omega-3s, one of the greatest fish oils to help reduce inflammation and improve
03:17insulin resistance.
03:18If you have inflammation anywhere in your body, omega-3s can do wonderful things for
03:24you.
03:25Salt palmetto oil, we're used to hearing that about prostatitis or prostate conditions,
03:30but the herb helps reduce those androgen levels.
03:32And berberine can help improve insulin sensitivity.
03:35It may also aid in weight management as well.
03:39And don't forget your vitamin D, because many women with PCOS have a deficiency in
03:44vitamin D. Many of you may not be getting that sunlight or eating enough of those vitamin
03:48D foods.
03:49So supplementing with vitamin D can definitely help improve insulin sensitivity and menstrual
03:55regularity.
03:56And your magnesium, great for sleep.
03:58It helps regulate blood sugar levels.
04:00It improves insulin sensitivity as well and actually helps reduce anxiety and help you
04:05sleep better.
04:07And chromium, the trace mineral, helps insulin activity, thereby helping to maintain normal
04:11blood sugar levels.
04:13And many of you may not have heard of this, but ashwagandha, it's an adaptogenic herb.
04:18It helps manage stress by reducing cortisol levels.
04:22Therefore, it helps support hormonal balance.
04:25And make sure, woman, you're getting your probiotics because a healthy gut microbiome
04:30is crucial for overall health.
04:33Probiotics can aid in digestion, improve insulin sensitivity, and reduce inflammation.
04:39And lastly, don't forget your zinc, because zinc has been shown to help reduce androgen
04:44levels and help improve your immune system, which can also give you those benefits of
04:49acne and hair loss.
04:51And now I'd like to share with you the magic of this miracle oil.
04:56It's organic coconut oil.
04:58That's right.
04:59It's a virgin coconut oil that has several properties that definitely has shown in many
05:05studies with PCOS.
05:07It improves insulin sensitivity because coconut oil contains medium chain triglycerides, which
05:12can help improve insulin sensitivity and aid in management of your blood sugar levels.
05:17And this is crucial for women with PCOS who often struggle with insulin resistance.
05:23And people with PCOS have a hard time managing their weight.
05:26They seem to gain weight and they're not even eating, right?
05:29Sound familiar?
05:30Well, the MCTs in coconut oil can boost your metabolism and help in weight management.
05:37And maintaining a healthy weight is definitely beneficial for managing all PCOS symptoms
05:42as it improves insulin sensitivity and hormone balance.
05:47And I also want you to realize that coconut oil has probably one of the best anti-inflammatory
05:53properties.
05:54And one of the biggest problems you'll find with PCOS is hormone balancing.
05:58But the healthy fats in coconut oil help support the hormone production as well as
06:02the balance.
06:03Since hormonal imbalance is the key issue in PCOS, incorporating healthy fats will definitely
06:10be helpful for you.
06:11And lastly, let's not forget the antioxidant benefits because coconut oil will help fight
06:16oxidative stress, which will improve your overall health and reduce the severity of
06:21your PCOS symptoms.
06:23So here are some several ways to incorporate coconut oil.
06:26First, when you're cooking, you want to use coconut oil in replacement for other oils
06:30because it's stable at high temperatures, making it ideal for frying or sauteing.
06:36Put it in your smoothies.
06:37I've done that many times.
06:39Just a spoonful of extra virgin coconut oil in your smoothies.
06:43You get those healthy fats, extremely good for you.
06:46You can substitute coconut oil while baking for butter or vegetable oils.
06:50It's extremely healthy.
06:53You can take a tablespoon, like I've done many times, or a teaspoon, start out light,
06:59and just right down, if you have to chug a little water, go ahead and do so.
07:05What I found is that even coconut oil, because of the antibacterial, antiviral, and the healing
07:10properties it has, if you have conditions of dryness, which is very common, acne, which
07:16PCOS women have, you can actually apply the coconut oil directly on the skin.
07:23It's very important to be proactive at home, to do these natural remedies.
07:28You want to exercise because regular exercise improves insulin sensitivity or reduce stress.
07:34It will lower your cortisol levels.
07:36It helps glucose get into the cells.
07:38It will actually help you lose weight.
07:41Stress, no doubt, exacerbates PCOS symptoms.
07:45So yoga, meditation, mindfulness can definitely manage your stress levels.
07:51Sleep is extremely important.
07:52Make sure you get your adequate sleep.
07:54As we know, that poor sleep affects insulin levels and exacerbates those other symptoms
07:59of PCOS.
08:00So try to make sure you're getting enough sleep.
08:03Herbal teas, I love spearmint, I love chamomile, I love dandelion root.
08:09Why?
08:10It helps cleanse the liver, it gives you that relaxation, gives you that detoxification.
08:17One very important thing is you want to avoid endocrine disruptors.
08:20What are those endocrine disruptors?
08:23Well, exposure to chemicals can interfere with hormones, particularly your natural beauty
08:30products or whatever you're using coming out of plastic, additives, preservatives.
08:36All that kind of stuff can affect your hormones.
08:38You need to be very careful what's going on your skin because that will make its way into
08:42your bloodstream.
08:44So in conclusion, I know a lot's been said, but it's been very educational, even for myself,
08:53is that we have to understand that PCOS is different in everyone.
08:57And there's no exact cure for everyone.
09:00But the key thing I can tell you are your lifestyle changes, including your diet and
09:05exercise.
09:06It plays a critical role in improving your overall well-being.
09:08You want to incorporate your herbs, your supplements, your natural remedies can definitely further
09:14aid in alleviating many of your symptoms.
09:16But I will tell you that coconut oil in particular stands out as one of the leading versatile
09:23and beneficial additions to your diet for PCOS management.
09:27Remember that consistency is key and small, sustainable changes can lead to significant
09:34improvements over time.
09:35I hope this video serves you well.
09:38Please share it with your friends and family, leave your comments below.
09:43And most important, make it a great day.
09:47I'm Dr. Alan Mandel.
