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PCOS: In today’s article, we will talk about PCOS also known as PCOS, what causes it and how to reverse it. PCOS is the most common cause of infertility in Western countries, and one in 10 women of childbearing age has symptoms of PCOS.

Polycystic ovary syndrome was once a rare condition, but it is becoming more and more common in women of all ages even women who have gone through menopause.Unfortunately, most of these women have been told that it is just something that they will have to live with for the rest of their lives and only deal with drugs but the truth is. PCOS is not a life sentence when it treats the root cause is reversible.

 we’ll start talking today about the symptoms of PCOS and how it is diagnosed then we will get it about why this is so and we’ll finish talking about 5 steps you can take to reverse it and make sure to continue to the end because tip number four might surprise you.

What is PCOS?

The term PCOS refers to PCOS to be officially diagnosed with PCOS, you must have two of the following three symptoms:

 irregular menstruation, and hormonal imbalance with high levels of androgens, a male sex hormone such as testosterone and ovarian cysts.

 If you suspect you may have PCOS but have not been formally diagnosed here, there are some irregular or missing symptoms as we have already discussed Heavy periods of acne, dark skin marks, male pattern of skin Excessive baldness, hair growth on the face and stomach in particularAnd the difficulty of losing weight.

some people with PCOS may suffer from all of these symptoms, while others only have a few symptoms, and PCOS is not only a problem if you are trying to conceive, but it can have other side effects in addition to stopping Sleep breathing, weight gain, depression and even cancer specifically endometrial cancer.

and for women who have computers capable of conceiving, they are more likely to experience miscarriage and double the likelihood of having a premature baby, so it is safe to say that PCOS does not only affect Your health even affects the health of your child.

what causes PCOS?

There is a lot of confusion about PCOS, as I mentioned earlier, a lot of women who have been diagnosed have been told that they are only able to manage symptoms and that they have a lifelong relationship with it so often they are prescribed such a drug as metformin and medications like this can be.

To help improve symptoms but it does not treat the root cause but do we even know what causes PCOS, there must be a reason to increase the rate at which we see it and we have an answer at the root of PCOS.

 Insulin is a hormone responsible for lowering blood sugar and storing Glucose in our cells every time we eat high blood sugar and as a result the pancreas pumps insulin, but insulin resistance occurs when our insulin levels rise for long periods of time.

Our cells stop responding to insulin in the way they have to stop accepting insulin and this leaves us with high levels and this is associated with PCOS due to high insulin or insulin A which causes symptoms that define PCOS every month before ovulation there.

There must be a significant increase in the estrogen hormone, all the estrogen hormone is made from the testosterone hormone, but high insulin levels prevent the ovaries from converting it and there is no increase in the estrogen so ovulation does not occur and the eggs remain in the ovaries and they become abscesses and you also have high levels of testosterone and these The three main symptoms of PCOS are irregular menstruation and elevated testosterone ovarian cysts can also treat and reverse insulin resistance.

How to reverse PCOS?

we have now talked about the symptoms of PCOS and what are its causes. Now, let’s get into the good things about how to reverse this as the previously mentioned insulin resistance is the root cause of PCOS.

this is what we want to face our cells become resistant to insulin when there is a lot of it spinning when we lower our levels of insulin our cells become more sensitive to it, and the key to reversing PCOS is to keep insulin as low or as low as possible, let’s talk about some steps that you can Take to do so.


1 Reduce carbohydrates

Low-carb diets have become very popular in recent years especially for weight loss but also for PCOS and I think a large part of this is due to the fact that many people have not been diagnosed.

Insulin resistance The reason why reducing carbohydrate intake helps improve insulin resistance is that carbohydrates are the macronutrients that stimulate insulin, as eating more carbohydrates greatly increases insulin while protein is moderately high and fats do not do so at all.

so if you are trying to maintain on her. If insulin is low, it makes sense to cut back on the foods that make it more high.

Moving to a low-carb diet where they eat less than 20 grams of carbohydrates per day, the study demonstrated that hyperinsulinemia appears to be the cause of increased androgenic and that the decrease in hyperinsulinemia is due to a change in diet.

The researchers concluded that a low-carb diet results in To a significant decrease in weight-free testosterone and fasting insulin in women with obesity and PCOS.

2. eat carbs last


Now, if you are still a little concerned about reducing carbohydrates in your diet, another strategy that works well is to eat foods rich in carbohydrates at the end of your meal after consuming proteins and non-starchy vegetables, which makes the insulin response less stringent.

In one study conducted on patients with diabetes. Type 2 where the participants ate the same 3 meal.

On consecutive days, on the first day they ate the carbohydrate portion of the meal, and after 10 minutes they ate the protein and the vegetable portion on the second day, ate protein and vegetables first, waited 10 minutes, then ate the carbohydrates, then on the last day they ate everything together, and tested insulin levels before Eating and after eating every 30 minutes.

During the next three hours, insulin levels were significantly lower after a meal when the carbohydrate portion was finally consumed, so if you can’t stand the idea of ​​giving up potatoes and bread, then at least consider eating them last.

3. Build muscle

Now I think diet, what you eat and what you don’t eat is the most important factor when it comes to insulin resistance, but exercise can also help, and this is beneficial for two reasons.

 The first is that when you exercise, your muscle cells are able to absorb glucose without it insulin The second reason is that increased muscle mass means that your body can store more glucose, because our muscles are in their proper place.

Most of the glucose is stored in the body, so if you have more muscles you have more room to store the excess glucose, and this can help reverse resistance now in terms of the type of exercise you are doing.

Resistance training performance should be the most beneficial when compared to cardio minute per minute.

The most effective type of resistance training is up for debate but training using weights or body weight can be effective when done correctly.

 Here’s the best part: You don’t have to spend hours or even hour. One in the gym kills yourself every day for even 10 to 15 minutes you can do basic body weight exercises a few times a week, such as push-pull exercises.

4. Eat more salt

So I told you earlier that you wouldn’t expect the fourth tip but the relationship between salt, insulin resistance and PCOS a wonderful salt made up of sodium and chloride, both of which are essential electrolytes our bodies need but for some reason salt has been linked to negative health outcomes such as high blood pressure Although there is little evidence to support this, most people do not see a change in blood pressure when they eat salt.

 More or less when they notice a change, but it occurs when they reduce sugar consumption and lose weight even if there is no change in salt intake in his book Salt Repair Dr. James de Nicola Antonio

It shows how consuming a little salt can turn the body in half starvation and insulin resistance cause most people can tolerate eating more salt without negative consequences when we consume

Salt Our bodies have no problem disposing of excess but when we consume a little salt, our bodies have to work extra time to recycle.

The salt already in our system meets our needs. One study in diabetics divided participants into two groups, one consuming 3,000 milligrams of sodium per day and the other 6,000 milligrams.

Those in the high-salt group experienced greater improvements in insulin resistance, and the study concluded that eating large amounts of sodium may improve glucose tolerance and insulin resistance especially in people with diabetes sensitive to salt and / or people with essential hypertension who It is treated, and salt is especially important if you choose to follow advice number one and reduce your salt intake.

When we reduce carbohydrates in the diet, the body stores less water and thus lower electrolytes, so consuming enough on a daily basis especially when it comes to salt is key Dr. James de Nicole Antonio recommends consuming between 3,000 and 6,000 milligrams of sodium per day.

5. Stop snacking


There is a misconception that eating more often throughout the day is a fairly good idea, and the truth is that this strategy does more harm than good, especially when it comes to PCOS as mentioned earlier.

When we try to treat PCOS, we really deal with insulin resistance and the opposite of insulin resistance, we need to keep insulin low now every time we take insulin, so if we eat at short intervals throughout the day, the insulin increases constantly.

And he doesn’t have a chance to come back, and that constant eating all day long that many of us think is normal is part of the reason that we have become insulin-resistant intermittent fasting and he doesn’t eat for a while every day usually between 12 and 22 hours and ramp up all your meals in a period of time the shortest is effective Very much to reverse insulin resistance, with some studies showing significant improvement in as little as two weeks.