Detox diets that promise to help you shed 20 pounds in two weeks are not the way to go.  These rapid weight loss regimens can deprive you of crucial nutrients and calories.  This actually forces your body into starvation mode. You may lose weight, but as your metabolism slows, the pounds will eventually creep back.

Radical cleansing programs like a week-long juice fast or the infamous “Master Cleanse” does not compensate for poor diet and lifestyle choices.  These type of cleanses can take a tremendous toll on your body. Extreme fasting is always a bad idea.   In addition, this type of cleanse can unleash toxins too quickly making you feel terrible.

I believe in gentle whole foods based cleanses.  In order to truly cleanse and  help your body rid itself of toxins, you need to have proper nourishment, lots of filtered water and plenty of seasonal produce – especially green vegetables.  This is the way to prepare your body for spring.

My preferred cleanse is a program that eliminates the type of food that is hard on our systems.  Easily digested foods allow us to free up energy that can be used to help rid toxins from the body. This is the way to go especially if you have PCOS. By removing common food allergens that often cause an immune response and inflammation, you boost your nutritional uptake and support your digestive track.  With a whole foods based cleanse,  you don’t compromise blood sugar and it creates optimal conditions for the toxins to be released that have been trapped in our body.  This type of cleanse helps support the liver in its work of neutralizing and preparing those toxins to be eliminated. The liver also removes excess hormones such as estrogens, which help with hormonal balance, it also produces amino acids and enzymes to metabolize fat, proteins and carbs and helps regulate blood sugar.  So it pays to be kind to your liver!

During a cleanse you are ridding your body of toxins, so you may feel worse for a short period,  but if you wait it out, this sensation passes and you will soon feel amazing. The rewards are great – clearer skin, more energy and vitality, better sleep, less bloating, fewer aches and pains, better digestion, improved mental clarity, and loss of excess “toxic weight.”

1.  Drink Lots of Water

Filtered water is best. I also like to add a glass of  warm water with lemon water in the morning.  It is an excellent way fire up your metabolism, alkalize your body, has a slight laxative effect and helps with digestion. Water increases yin or expansive energy in the body, making it light and airy much like the spring season. Your kidneys work with your liver to eliminate waste from your body.  It is important to drink lots of water to flush the kidneys and bladder, so that  waste products can be expelled before they reach toxic levels.  Eight, eight-ounce glasses or about 64 ounces a day (depending on our size, air temp and activity level) is suggested.

2. Take a Caffeine Break

Our adrenal glands produce the stress hormones adrenaline and cortisol, the more these glands work overtime because of physical, emotional or environmental stressors the greater the chance of adrenal fatigue/burnout.  When this happens too much cortisol is produced which can trigger testosterone and insulin production which will make your PCOS symptoms worse.  Over time, too much caffeine weakens the adrenal glands and interferes with our hormonal balance. Give your body a break from the caffeine for a while.  Try it for a week. You may get withdrawal headaches and fatigue, but I promise you – after this initial phase you will have more energy than you did when you were on caffeine.

3. Eat Lots of Leafy Greens and Cabbage

Chlorophyll found in dark leafy greens rids the body of harmful environmental toxins from smog, heavy metals, herbicides, cleaning products and pesticides. The chlorophyll in greens also helps to oxygenate and alkalize your blood. Dark leafy greens contain a lot of fiber, which helps to detox the digestive tract.

There are two main types of detoxifying enzymes in the liver and cabbage helps activate both of them. Research also suggests that cabbage juice can detoxify the stomach and upper bowels of putrefactive wastes. Cruciferous veggies like cabbage are high in substances called indole 3 carbinols which help to prevent estrogen from being absorbed in the body and aids in its elimination. Chew your veggies well as it helps to release the indole 3 carbinols!

4. Take an Espsom Salt Bath

A warm bath is good for body, mind and soul.  Add some epsom salt (magnesium sulfate) to your bath and you will opens pores and eliminate toxins. Stir 2 cups of epsom salts and 1/2 cup baking soda, 10 drops lavender essential oil and 5 drops geranium essential oil in a cup to your bath. Do not remain in the tub for more than 30 minutes. Check with your physician before taking a detox bath if you are pregnant, have diabetes or high blood pressure. The salt’s key component, magnesium, supports hundreds of enzymes in the body.

5. Try a Detox Tea

There are many herbs that help to gently detox.  I like Yogi Tea’s DeTox which has many of these herbs in their DeTox blend.  Dandelion tea contains nutritive salts that help purify the blood and dandelion is a natural diuretic, it is a wonderful way to support the liver and kidneys.  Burdock also supports the  the liver and kidneys and juniper berry to promotes kidney function.  Sip on this tea throughout your cleansing week. Herbal detox tea blends provide a great way to get the benefits of different herbs, without worrying about dosage levels.

6. Don’t Eat 3 Hours before Bed

I am going to use this analogy, let’s say you are working late at the office. When the cleaning crew comes in to clean your office building at night, what happens when you are still sitting at your desk in at 9PM?  They probably politely knock on the door and say they don’t want to disturb you and will come back to clean later. You finally leave your office by 10:30 and chances are the cleaning crew is finished and is long gone without ever having emptied your trash or vacuum your floor.  Same goes with your body.  Your body takes care of a number of critical cleansing tasks during sleep. It’s much more than simply resting. This is a time when our internal cleaning crew empties the trash and toxins we have accumulated during our day.  If we eat before bed we tell our body that our office is occupied and the crew can’t do its clean up job.  Eating before bed also drives up insulin which will store more belly fat and cause cravings and unbalanced hormones.

If you would like to try a Spring Cleansing Diet – check out my 6-week Spring Meal Plan here

Cliff and Amy Medling

I was recently asked by Sapphire Jackson, the writer and director of Pearls: A Documentary Series about PCOS to participate in her project. I was happy to and invited Sapphire and her production team to my home. I shared my thoughts on thriving with PCOS and my husband even weighed in. He coined the term, “PCOS Diva” and shared what it was like to live with me prior to taking on my PCOS and health (it wasn’t easy!).   I asked Sapphire to explain a little bit about her project.

“This project will explain what PCOS is and how it affects woman all over the world. This will not be an ordinary documentary because we will be searching for answers that have been lingering for years about PCOS. Thats right! Your questions will be answered and after watching this documentary you will no longer have to ask why did this happen to me? Now that I have accepted the fact that I have PCOS what do I do now? Do I take medicines? Will I have children and if I do will they have PCOS? Why am I so depressed?

Amy Medling and Sapphire Jackson

Thoughout this documentary you will hear stories of women who have PCOS and what they encounter with this syndrome. You will also get advice from experts who have study PCOS for many years from a medical and holistic standpoint. Tips will be given on how to live a peaceful and healthier lifestyle with PCOS. There is so much you can gain from this project even if you do not have PCOS because it will help you understand the symptoms your family member or friend might encounter if they have PCOS.”

If you would like to support  Pearls: A Documentary Series about PCOS, or want more information about the project please visit  http://pearlsfilm.webs.com/ or email  pcospearls@gmail.com.

 

I have had luck in the past with laser hair removal at a local OB/GYN office.  However it is pricey.  The last time I went was 7 or 8 years ago and at that time I spent $150 each time I went. I probably spent upwards of $1000 for 6 or so treatments.  The Tria Beauty Hair Removal Laser 4X retails at $449.  It still is spendy, but if this does the trick it will be money well spent.  I might even try it on my legs. Although being 6 ft tall I have a lot of real estate to cover!

Tria Beauty Hair Removal Laser 4X is FDA-cleared. This means that the United States Food and Drug Administration (FDA) has cleared the Tria Laser 4X to be marketed as safe and effective.

Tria Beauty Laser Hair Removal 4X

According to the instruction guide, Tria Beauty Hair Removal Laser 4X eliminates unwanted hair by emitting a pulse of laser light, which heats the dark pigment inside the hair and deactivates the hair follicle.  Because the laser light needs to target dark pigment, the laser can only work on naturally brown or black hair for the face and body.  To be most effective the laser needs to treat hair follicles during the active growth period.  Hair grows in cycles, so repeat treatments are necessary.

It is intended for use only on light to medium skin tones.  They actually have a online skin tone test  to determine if this will work for you. It will not work on white, gray, blond or red hair.  If you have African, Indian, Native American or Pacific Island heritage, you may have a skin tone that is not suitable, so be sure to check the online skin tone test.  Darker skin tones can absorb too much laser light, which can injure the skin. Do not use the Tria Laser if you are pregnant or breastfeeding.  It has not been tested on pregnant women.

Some important things to note before starting the Tria:

• 6 weeks before you start you must stop tweezing or waxing. Shave but don’t tweeze hair.
• For best results you must treat the area every week for 3 months or until you are satisfied with the results.
• Prior to starting, perform a skin test.
• Hair follicles that have been deactivated by the Tria will not grow back. After the 3 months of consistent treatment, touch up may be needed.
• The sensation may feel like a warm rubber band snapping on the skin. Or even a warm prickling sensation.  As the amount of hair decreases the sensation will also decrease.
• After your first treatment there will be no visible change to the hair.  The hair doesn’t immediately fall out.  But with additional treatments, there will be a gradual reduction in the number of hairs with each treatment.
• There are 5 different levels of treatment.  The company recommends you use the highest level you can comfortably tolerate.
• Smaller areas like your underarms take a few minutes and larger areas, like the upper leg, can take 25-30 minutes.
• Start seeing results with just 2 treatments.

I look forward to charging up my new Tria and giving it a try.  I’ll let you know in three months if it is worth the $449 price tag.

I have found a way to include all my old favorites, including waffles, in my diet with just a few tweaks to the recipe. I share many of my modified favorites in my Seasonal Meal Plans.  These  waffles  are a delicious addition to your spring breakfast table, but take care to eat them in a balanced way.  Pay attention to the portion size.

Cinnamon Waffles with Strawberries and Coconut Cream

Cinnamon Waffles

Makes 8 servings

1 1/2  cups gluten-free all purpose flour (I use Trader Joe’s)

3/4 cup coconut flour

3/4 cup almond flour

2 tsp. baking powder

2 T coconut sugar

3 tsp. cinnamon

1 1/2 cups coconut or almond milk

3 eggs

3 T expeller-pressed organic canola oil

2 tsp. vanilla

1 lb. sliced strawberries

nutmeg to garnish

Combine gluten-free flour through cinnamon until well mixed . Whisk wet ingredients together. Add wet ingredients to dry and whisk together until slightly lumpy. Pour batter into heated waffle iron and cook according to directions. I like to cook them on the crispy side. Top with sliced strawberries, a dollop of coconut cream and a sprinkle of nutmeg to garnish.

Coconut Cream

1 14oz. can full-fat coconut milk

1-2 T maple syrup

1 T cornstarch or arrowroot

1 tsp. vanilla extract

Place an unopened can of full-fat coconut milk in fridge .  Open the can, drain the liquid and scoop out the solid cream that has risen to the top.  With an electric hand mixer, whip cream, honey, cornstarch and vanilla extract to desired consistency.

I am going to lay it unequivocally on the line here –   If you have PCOS and are trying to get pregnant, then I believe you need to avoid gluten.

I have written extensively on the subject of living a gluten-free lifestyle for managing PCOS. Read my previous post here.  I receive daily messages and emails from women with PCOS who are trying to conceive.  They want to know what to do in order to get pregnant.   If I could only give one piece of advice it would be to start eating gluten-free. Many doctors don’t recognize that gluten might play a factor in infertility.  Yet,  it seems to me that before you  take a woman goes down the road of expensive and invasive fertility treatments.  IVF conservatively costs between $12,000 – $15,000 a cycle. Isn’t it worthwhile for her and her partner to at the very least give the gluten-free lifestyle a try for a bit.

I have been searching for scientific data to back my advice of going gluten free.  There has actually been several studies done on males and females with celiacs. A diagnosed autoimmune disorder tied to gluten.  However, there is not yet evidence that avoiding gluten would help people with non-celiac gluten sensitivity.  That is because, “The research on non-celiac gluten sensitivity is 10-20 years behind research on celiac disease,” says Alice Bast, founder of the National Foundation for Celiac Awareness.  “When we better understand why women with celiac disease suffer from infertility and pregnancy-related problems, it may shed light on non-celicac gluten sensitivity.”

Gluten’s effect may be indirect in that it damages the lining of the intestines and in turn reduces absorption of essential nutrients from food. The gluten itself may also trigger an undesirable immune response. 

Gluten sensitivity can also affect how your body absorbs vitamins and nutrients  which are critical components for reproductive health. Without proper food absorption,  nutrition hormones may not function as they should, which could can cause irregular periods and/or ovulation. Nutrient deficiencies can impact the ability of a woman to conceive, and might also impact the health of a fetus (e.g. low birth weight) due to insufficient availability of nutrients. I believe that many women with PCOS are nutrient deficient  - whether this is due to gluten sensitivity  or just plain lack or real nutrient dense food in your diet.

Celiacs and Infertility

A research team led by Stephanie M. Moleski, MD, of Thomas Jefferson University Hospitals in Philadelphia, presented an abstract of  study data at the American College of Gastroenterology Annual Meeting 2012. In the abstract, Moleski pointed out that women with biopsy-proven celiac disease had significantly high rates of infertility and pregnancy complications, and gave birth to less children that those without this disease. The data showed that 41.2 percent of women with celiac disease had increased infertility, compared with 36.5 percent of the women without the disease. Women with celiac disease also had more consultations with fertility specialists and higher rates of miscarriages, preterm delivery, and cesarean sections, compared with the women who did not have celiacs disease.

Another study showed how gluten sensitivity can contribute to infertility and other obstetrical and gynecological problems.  Celiac patients who were not compliant with a gluten free diet presented with “delayed menarche, secondary amenorrhea, a higher percentage of spontaneous abortions, anemia and hypoalbuminemia.”  Gluten free diet compliance led to normal pregnancies.  The author of the study actually recommends that gluten sensitivity should be screened for women presenting with reproductive disorders. (1)  An author of a study of of the Netherlands concurs, “Therefore, coeliac disease must be seriously considered in the preconceptional screening and treatment of patients with reproductive disorders.” (2)  Yet another study shows A gluten-free diet that started at least 10 years before menopause prolongs the fertile life span of celiac women.

Some studies have linked untreated celiac disease with the following:

Absence of periods

Early menopause

Endometriosis

Miscarriage

Stillbirth

Intrauterine growth restriction

Low birth-weight babies

Cesarean section

Going gluten free might be beneficial for your partners’ fertility too.

A study from 1982 showed that there may be a link between a higher rate of abnormal sperm and hormone levels in men with celiac disease.  In addition, 19 percent of men with celiac had infertile marriages. Another more recent stud published in the Journal of Obstetrics and Gynecology Research, looked at the prevalence of celiac disease among couples with unexplained fertility in Iran.(5)  The researchers found signs of celiac disease twice as often in the infertile group as they did in the control group, both in men and women. They recommended that those infertile men and women with celiac disease follow the gluten-free diet in an effort to see if their fertility improved. (4). A study reported in the “World Journal of Gastroenterology” in December 2010 found that fertility improved in celiac men who adopted the gluten-free diet and followed it strictly. (6)

Getting tested for Celiac

If you are going to have yourself or your partner tested for celiac it is strongly recommended that you get tested before going off gluten.  Because if you avoid gluten you may not have enough antibodies for the test to be accurate. Celiac disease can be tested for with a blood test which is relatively accurate as long as you have been consuming gluten regularly in the month or so before the test day. As soon as you cut gluten out of your diet, the volume of of anti-gluten antibodies that your body produces may drop, which can make the test misleading. However, many women are sensitive to gluten, but do not have an autoimmune reaction to gluten which making testing even more tricky.

Going gluten-free doesn’t mean you can go to the store and start eating gluten-free cookies and donuts.  It means eating a plant-based, whole food diet with gluten-free grains. My Seasonal Meal Plans are a great place to start if you don’t know where to begin going gluten-free.  They are nutrient dense and delicious.  I have had emails for many women who have  used my meal plans increased their nutrients and removed gluten their cycles returned and many became pregnant. Here are just a few:

“After using the PCOS Diva Meal Plans, my cycle became regular and I was able to get pregnant! You have thought out every aspect of the meal plans, the recipes are easy to follow and quick to prepare.” – Joy B.

“Having the PCOS Diva Meal Plan is very helpful.  My weakness is planning and organizing our family meals. These plans allow me to be organized in the kitchen along with enhancing my cooking skills.  The combination of the two have set me up for success.  The dinners are amazing. My husband always asks for seconds.  I have energy now and feel great.  With the help of these healthy eating habits, we are expected a baby in October!  Thank you Amy.” – Jenn K.

If you have any questions about gluten and fertility or my Meal Plans please post in the comments section below.

(1) J Clin Gastroenterol. 2004 Aug;38(7):567-74. Gynecologic and obstetric findings related to nutritional status and adherence to a gluten-free diet in Brazilian patients with celiac disease. Kotze LM.

(2) Eur J Obstet Gynecol Reprod Biol. 2001 Jun;96(2):146-9. Coeliac disease and reproductive disorders: a neglected association. Rostami K, Steegers EA, Wong WY, Braat DD, Steegers-Theunissen RP.

(3) Menopause. 2011 Oct;18(10):1125-30. doi: 10.1097/gme.0b013e3182188421. From menarche to menopause: the fertile life span of celiac women. Santonicola A, Iovino P, Cappello C, Capone P, Andreozzi P, Ciacci C. 

(4) Gut. 1982 Jul;23(7):608-14. Male gonadal function in coeliac disease: 1. Sexual dysfunction, infertility, and semen quality. Farthing MJ, Edwards CR, Rees LH, Dawson AM.

(5)  JObstet Gynaecol Res. 2011 Oct;37(10):1308-12. doi: 10.1111/j.1447-0756.2010.01518.x. Epub 2011 May 11 Fertility disorder associated with celiac disease in males and females: fact or fiction? Khoshbaten M, Rostami Nejad M, Farzady L, Sharifi N, Hashemi SH, Rostami K.

(6)”World Journal of Gastroenterology”; Reproductive Changes Associated with Celiac Disease; Hugh James Freeman; December 2010

 

Strawberry Coconut Cream Pie

Crust:

1/2 cup oats

1/2 almond flour

1 tsp. baking soda

1 cup oat flour (grind 3/4 cup of oats in high power blender  to makes 1 cup of oat flour)

dash of sea salt

2 T maple syrup

1 tsp. vanilla

1/4 cup of coconut oil melted

Heat oven to 325. In a mixing bowl, mix the oats, almond flour, oat flour, baking soda and salt together well.  In a separate bowl, combine coconut oil, maple syrup and vanilla.  Add wet ingredients to the flour mixture. The pie crust batter will be sticky and you will use your hands to press into a 9 inch glass pie pan. Then bake the crust  for 12-15 minutes until golden brown. You may need to press a fork up to the sides again after you take it oven while it is still hot if the crust slides during baking. Cool completely.

Coconut Cream:

4 T cornstarch (you can also use arrowroot)

1 can full fat coconut milk

1/4 cup coconut sugar

1/2 cup fresh strawberry puree

1 tsp. vanilla

3 T Amaretto liqueur

Place the cornstarch in a small pan, and gradually whisk in a couple tablespoons  coconut milk until smooth. Gradually whisk in the remainder of the coconut milk.  Add coconut sugar and heat the mixture over medium heat, continuously whisking, until the cream thickens. Add strawberry puree and cook for 1 to 2 minutes longer, then remove the cream from the heat, and stir in the vanilla and liqueur. Allow mixture to cool at room temperature for 10 to 15 minutes. Spoon the coconut cream into the pastry shell and smooth. Cool pie in refrigerator

Topping:

Before serving, top cream pie with 4 cups of sliced strawberries.  Brush with 2 T melted all fruit jam.  Enjoy

For more sweet treat and dessert ideas see my Seasonal Meal Plans at www.pcosmealplans.com.

Doesn’t look too appetizing anymore does it?  Here is my version of the Shamrock Shake.  Erin go Braugh!

Makes 1 serving

1 frozen banana

1 cup coconut or almond milk

¼ cup vanilla protein powder

6 baby spinach leaves

¼ tsp. vanilla extract

¼ tsp + 1/8 tsp. peppermint extract

¼ cup organic Greek yogurt (if desired)

4 ice cubes

¼ tsp. Matcha green tea powder (optional)

I like this to have a rich, thick and creamy consistency.  You may need to add more ice.  The matcha adds a nice green color to the shake but you can omit it. Blend all ingredients until smooth.

Guest post by Kristi Jasberg Robinson

You’ve seen them on TV, or the covers of magazines or DVDs in local stores: lithe, sinewy fitness models, their bodies contorted into seemingly biology-defying yoga poses.  If you’re anything like me, you’ve looked at them with both admiration and envy, muttering to yourself, I wish I could do that.  If only I wasn’t stuck in this PCOS body!

Well, I’m here to assure you that yoga is for every body.  In fact, yoga is one of the most beneficial forms of exercise for the bodies, minds, and spirits of women with PCOS! I say this as someone who – close to 20 years after being diagnosed with PCOS and over a decade after trying yoga for the first time – has learned that her own magnificently plus-sized, apple-shaped PCOS body has gifted her with a strong yoga practice and equipped her to become a yoga teacher-in-training!

My own journey with PCOS officially began in the mid-1990s.  I had known intuitively since my mid-teens that there was something wrong with my body, with my lack of regular cycles and inability to lose the stubborn fat around my midsection regardless of how hard I dieted or exercised.  However, it wasn’t until the age of 23 – following significant weight gain after college and a month straight of bleeding after an entire year of missed periods – that a compassionate doctor with knowledge of women’s health issues listened to me describe my symptoms, looked at my body type, and said, “I think I know exactly what is going on with you.  You have PCOS!”  Sure enough, a simple blood test to measure my FSH and LH levels confirmed the diagnosis.  Filled with relief that I could put a name to this disorder, and armed with her recommendations to start taking oral contraceptives and follow a regimen of low-carb eating and lots of exercise, I started on the path of healing my body.

That path was anything but straight and smooth.  Conventional PCOS wisdom at that time was to work out long and hard for best results.  I’d throw myself into a vigorous workout regimen and lose weight – then get burned out, slack off, and gain it all back, sometimes with more.  I struggled against depression, which I attributed to life circumstances, having no idea at the time that it could be a symptom of PCOS.  Then I moved out of state and began law school, sending my stress levels skyrocketing and my self-care out the window!

By 2002, as I neared the end of law school, my friends and I joined a gym to help improve our fitness and blow off steam.  “You have to try yoga,” one of my buddies exclaimed.  “I love yoga.  It’s the greatest!”  Despite feeling intimidated, she persuaded me to go to a class with her – and much to my surprise, I hated every minute it!  It required strength and flexibility that I didn’t have, and I couldn’t keep up with the instructor or all of the skinny, spandex-clad pretzel girls surrounding me.  “I am not a yoga person,” I laughed.  “Back to the treadmill and weight machines for me!”

About four years later – now practicing law and dating the man I would soon marry – I found myself again struggling with my weight, struggling to fight depression and stress, and struggling against lower back pain.  The doctor that I saw for my back pain prescribed physical therapy, and suggested yoga to stretch and strengthen my core.  Yoga, ugh! I groaned, but found a reasonably-priced beginner class at my local YMCA and begrudgingly signed up.  And what a difference from my first yoga experience!  The teacher patiently explained every asana, or pose, as she guided the class gently from a set of seated postures to a flow of standing poses and back down to the floor to stretch and rest.  I left the class feeling invigorated, yet peaceful and serene – almost as if I was floating on air – and connected to my body in a way that was new and unfamiliar.  It was wonderful!  And after just a few more classes, my lower back pain was gone!

Upon relocating after our marriage, I found a terrific yoga studio literally around the corner from our house, and started attending classes there.  Soon I found myself talking to the teacher/owner about my fertility issues and my hope that yoga could somehow help.  “Most people have never heard of it, but I have something called PCOS,” I told her.  “Actually, I have PCOS too!” she replied, to my amazement!  She shared with me that yoga had done more to improve her PCOS symptoms than years of working out and working as a personal trainer had ever done, including helping her to lose 50 pounds and to conceive her daughter.

That was all the encouragement I needed to dedicate myself to a yoga practice.  The results have been profound: I am physically stronger and more flexible than ever; I have learned to ease my stress through yogic breathing techniques called pranayama; I have lost weight; I have markedly improved hormone levels and other blood test results; I have developed a true love for a form of exercise that can be done at any age, in any physical condition; I have almost completed my yoga teacher training certification, so that I can share the gifts of yoga with other women like me, including my cysters; I have made wonderful friends.

I am more in tune with, connected to, and trusting of my body than ever before, and have shocked myself and others with what my body is capable of doing; I am happier and more peaceful.  Best of all – I am now five months pregnant!!  Many factors and much hard work contributed to make that happen, but I am convinced that yoga played a significant role in healing some of the damage that PCOS had wreaked on my body and making it a life-giving and nurturing vessel by which to conceive and bring a new being into the world.

So why is yoga is so beneficial to women with PCOS? 

1. Holding weight-bearing poses builds muscle.  In turn, increased muscle mass helps to combat insulin resistance – one of the keys to PCOS management.
2. An active yoga practice can increase heart rate, providing a cardiovascular workout and leading to weight loss.
3. Third, certain asanas and pranayama exercises promote hormonal balance and deep relaxation, helping to bring the adrenal and cortisol levels of stressed-out PCOS minds and bodies in check, and assisting in healing from chronic inflammation.
4. Yoga philosophy and Ayurveda, or traditional Indian medicine, similarly describe certain poses as stimulating energy systems within the body that may be stagnant in women with PCOS as a means to bring the body into balance.

Yet yoga’s benefits for women with PCOS are not limited to the body alone.  One of the definitions of “yoga” is “to unite” – and modern yoga practice unites body, mind, breath, and spirit.  In contrast with mindlessly putting in time on a machine at the gym, yoga practice makes one mindful of what one is doing in one’s body, increasing one’s body awareness and helping to make one more loving and accepting of its capabilities and limitations on a day-by-day basis.  That awareness in turn builds confidence and self-caring, both in yoga class and in the rest of life.  Further, breath is an integral part of every asana.  The simple act of breathing one’s way through a challenging pose provides a lesson for using the breath to manage stressful situations at work, in relationships, at home, with one’s health or fertility.  Of course, the better we cysters can manage our physiological responses to stress, the more balanced our hormones will be!

Finally, much can be said about yoga as a spiritual practice, most of which is outside the scope of this article – but on its most simple, fundamental level, yoga teaches us to let go of whatever is going on outside of the room, to center ourselves and to turn inward in a positive way as we move in and out of poses, in the hope that we can then bring the benefits we gain from yoga practice to our outer world.  And for myself, yoga has only enhanced my very traditional Judeo-Christian faith.

How does one go about starting a yoga practice?  While there are many instructional books, magazines, DVDs and even streaming videos available, my best suggestion is to first find a class with a certified, experienced instructor who will take the time to teach you proper form and modify poses for your experience, fitness level, and safety.  An intimate class at a small studio might be better for this purpose than a large class in a gym-type setting, though this is not exclusively the case.  If you have a less-than-good experience with one teacher, try another!  Classes may also be available in a variety of settings other than studios and fitness facilities: at churches or local community centers, affiliated with hospitals or medical practices, or even in private homes.  If the cost of classes appears prohibitive, ask about alternatives.  For example, some yoga studios will offer reduced-cost or free classes on a need basis, while others will provide free or donation-based classes taught by yoga teachers-in-training.

Most importantly, explore various types of yoga to find one that you enjoy and will keep doing.  There are more styles of yoga than I can count, but here are just a few:

1. Hatha yoga is the most common style offered in the United States, and provides a balanced, well-rounded fitness experience.
2. Vinyasa yoga links together sequences of poses in a flowing style, often providing great aerobic benefits.
3. Iyengar yoga places strong focus on proper form and the use of props to support and align the body in each asana.
4. Bikram or hot yoga conducts a set series of poses in a heated room to promote flexibility and the release of toxins through sweat.
5. Gentle or restorative yoga helps to release stress and recover from other forms of strenuous activity.
6. Prenatal yoga stretches, strengthens, and lengthens the muscles and ligaments to create space in the body for a growing baby and to prepare for childbirth.
7. Yin yoga encourages the holding of poses for sustained periods of time, promoting circulation and flexibility in connective tissues and joints.
8. Chair yoga is a modified seated practice appropriate for the elderly, those with mobility issues, and even those sitting at a desk in an office all day!

Hybrids of yoga and other forms of exercise, such as weight training or core work, can be found – as can yoga classes specifically tailored for plus-sized bodies, set in pools, accompanied by alternative music or other soundtracks, or with your partner, child, or dog!

I hope this article will encourage you to give yoga a try.  As a fellow cyster, I assure you that making yoga a part of your comprehensive PCOS management will bring wonderful benefits your overall health and well-being.  Yoga is truly for every body – even our own maligned but marvelous PCOS bodies – and is a gift for which you will thank yourself every time you practice.

Kristi Jasberg Robinson

Kristi Jasberg Robinson is a “cyster” and a veteran of the PCOS Diva Private CoachingProgram. She is also a court executive, wife and expectant mom, and yoga enthusiast. She will soon receive a 200-hour level yoga teacher training certification through her practice and study at Dragonfly Yoga Studio in Doylestown, PA. She looks forward to sharing the gift of yoga with other women with PCOS, plus-size bodies and high-stress lives.

This recipe is an example of what I provide in my 6-week Seasonal Meal Plans.  I take foods that we all love and make them PCOS-friendly, so we feel energized after eating, instead of feeling that we need a nap.

Here is the recipe:

Makes 4-5 servings

1 lb. organic ground turkey

1 onion, finely chopped

3 cloves garlic, minced

1 shallot, diced

1 cup oats, coarsely ground

1/2 tsp. garlic powder

1/2 tsp. oregano

1 tsp. sea salt

1/2 tsp. black pepper

2 eggs, lightly beaten

1/4 cup water

1/4 cup fresh parsley, chopped

Combine all ingredients and mix by hand to combine.  Roll 1 1/2″ meatballs and place on a baking drying rack that has been placed on a foil covered baking sheet. Bake at 375 for about 25-30 minutes.

Spaghetti Squash

1 large spaghetti squash

1 cup water

1 T olive oil

Sea salt and black pepper to taste

Cut squash in half lengthwise and scoop out seeds.  Place cut side down in a baking dish.  Prick top with fork or knife. Add water to pan and bake at 375 for 30 minutes.  The squash is done when you can easily slide a fork through. Don’t over cook or the squash will be mushy.  Scrape the squash strands into a bowl and add olive oil and salt and pepper to taste.

Sauce

1 Jar Boutique-brand Marinara Sauce – I like Rao’s . You want to find a sauce that uses olive oil, is low in sugar and natural ingredients

1 8 oz. can organic tomato sauce (I like Muir Glen)

1 14.5 oz. can organic diced tomatoes (I like Muir Glen)

1 T olive oil

1/2 cup onion, chopped

1/2 cup green bell pepper, chopped

2 cloves garlic, minced

8 oz. baby spinach or baby kale

fresh parsley and/or basil to garnish

Heat olive oil in a heavy large pan or Dutch oven.  Add onion, pepper and garlic and cook until fragrant and tender.  Add Marinara, tomato sauce and diced tomatoes and bring to a simmer.  Add cooked meatballs and simmer for about 20 minutes.  Add spinach and cook until just wilted.  Serve over spaghetti squash and garnish with parsley and basil.

Amy says: For centuries, essential oils of plants have been used for their  healing properties. These oils are pure, concentrated, volatile essences, which are naturally present in plants, flowers, herbs, fruits, grasses, roots, etc. They are 75 to 100 times more concentrated than the oils in dried herbs. Essential Oils are easy to use and may be purchased at most health food stores or can be found online. I use Aura Cacia brand. There are two types of essential oils, synthetic and medicinal. The medicinal oils will cost more than than the synthetic, but the medicinal oils will be the only ones that will have any type of medicinal effect on your body. It is also very important to note: Do not use essential oils while pregnant!

Essential oils are absorbed into the body a couple of ways:

1. When massaged into the skin, essential oils are quickly absorbed into the pores. From there they move rapidly through the cells and are diffused into the bloodstream.
2. When the scent is inhaled, it enters the nose, moves to the lining of the lungs, where it is then absorbed into the bloodstream

If you are going to use essential oils on your skin, you must first add them to a carrier oil. Good choices for carrier oils include sweet almond oil, fractionated coconut oil, avocado, apricot kernel (add grapefruit seed extract as a preservative, this oil goes bad easily), jojoba, hazelnut, olive, macadamia, sesame, grape seed and castor. Note: Always test one or two drops of oil on a small patch of skin first to be sure you don’t have an allergic reaction to it.

You can also add essential oils directly to a hot bath or for a hot compress. For a compress add the drops of essential oil in to 2 ounces of water, soak a cotton cloth in water mixture for a compress.

I have used essential oils in a variety of ways to help manage my PCOS.

STRESS REDUCTION

Essential oils and aromatherapy is a tool for relieving stress and anxiety. Lavender is used the most for stress relief and relaxation. Geranium, a hormonal normalizer, is used to helps to alleviate anxiety, and is antidepressant. Bathing in a combination of these oils may alleviate stress.

Detox Relax Bath

2 cups Epsom Salt

1/2 cup baking soda

10 drops lavender

5 drops geranium

Soak for 20 minutes. Epsom salt contains magnesium and will absorb through my skin and help calm your nerves and help you to relax.

FERTILITY SUPPORT

There are many essential oils that may help enhance fertility. I actually used an oil when I was TTC that contained these oils:

Lavender
(Lavendula officinalis, Lavandula angustifolia)
Lavender, in addition to being wonderful for stress reduction and inducing sleep, it is a great circulatory stimulant, immune stimulant, balancing for all body systems and is very helpful for mood swings associated with PMS or hormonal imbalance.

Clary Sage
(Salvia sclaria)
Clary sage is said to produce a “narcotic like high”, helping to reduce pain. It is effective in reducing menstrual cramps. It is also a uterine tonic and may help to regulate the menstrual cycle. It is also very effective in treating depression and anxiety.

Rose Otto

(Rosa centifolia, Rosa damascena, Rosa gallica)

This oil is helpful in treating PMS, regulation of the menstrual cycle and has been shown helpful for women who have trouble conceiving. This oil relaxes the uterus. It is extremely effective in treating depression and grief. It is also great or libido.

Sweet Fennel                                                                                                                                                                     

(Foeniculum vulgare, Foeniculum officinale, Anthum foeniculum)                                                                             Helps to regulate the menstrual cycle, may help reduce hormone fluctuation.

Geranium
(Pelargonium gravolens)
This oil is an adrenal cortex stimulant; helping to regulate and balance hormones. It also helps to detoxify the lymphatic system, helps to alleviate anxiety, and is antidepressant.  Works as an uterine and ovarian tonic

When I was trying to get pregnant I used the following oil combination :

Fertility Oil Blend

10 drops Clary Sage

10 drops Sweet Fennel

7 drops Geranium

3 drops Lavender

3 drops Rose

4 oz. Carrier Oil

Essential oils are strong medicine. Start with tiny amounts and judge your ability to absorb their concentrated energies before using them in larger amounts or for long periods of time.  Rub on your abdomen.

HAIR LOSS

I also found that essential oils can help reduce hair loss.  I have used a homemade hair oil at night. I massage about 1/2 tsp into my scalp before bed.  Rosemary is a great scalp stimulator. It seems to help minimize my hair loss and has helped with regrowth. Here is my recipe:

Hair Loss Blend

3 drops thyme essential oil

3 drops lavender essential oil

3 drops rosemary essential oil

3 drops sage essential oil

3 drops cedarwood

1/8 c grapeseed oil

1/8c jojoba oil

References

1. Aromatherapy A-Z; connie and Alan Higley, and Pat Leatham, Hay House, Inc., 1998
2. The Aromatherapy Bible, Gill Farrer-Halls, Sterling Publishing, 2005
3. The Complete Book Of Essential Oils & Aromatherapy, Valerie Ann Worwoood, New World Library, 1998

4. Worwood, Valerie Ann. Aromantics.  New York, NY. Bantam Books. 1994

(This information is provided for informational purposes only. It is not approved by the FDA nor is it provided in order to diagnose, prescribe or treat any disease, illness or injured condition of the body. PCOS Diva LLC assumes no responsibility for such use. Anyone suffering from any disease, illness or injury should consult with a physician or health care provider.)