{"id":9,"date":"2020-01-25T21:13:41","date_gmt":"2020-01-25T21:13:41","guid":{"rendered":"http:\/\/localhost:8888\/flatsome-next\/?p=5"},"modified":"2020-02-01T06:18:39","modified_gmt":"2020-02-01T06:18:39","slug":"what-do-you-eat-if-you-have-pcos-or-endo","status":"publish","type":"post","link":"https:\/\/gynositol.ca\/Blog\/2020\/01\/25\/what-do-you-eat-if-you-have-pcos-or-endo\/","title":{"rendered":"WHAT DO YOU EAT IF YOU HAVE PCOS OR ENDO?"},"content":{"rendered":"<h1 class=\"entry-title\">WHAT DO YOU EAT IF YOU HAVE PCOS OR ENDO?<\/h1>\n<p><span style=\"color: #000000;\">Finding the right diet can be difficult but when you have a hormonal disorder or a disease, it can be even more complicated. Then add trying to conceive on top of it. So how do you make sure you\u2019re living a healthy lifestyle? We\u2019ve broken down what foods to avoid and what to eat if you have endometriosis and PCOS.\u00a0<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-9765 aligncenter\" src=\"https:\/\/www.gynositol.ca\/wp-content\/uploads\/2020\/01\/Nutrition-Chart-Foods-to-Avoid-487x400.png\" alt=\"\" width=\"487\" height=\"400\" \/><\/p>\n<h3><strong>What is PCOS?\u00a0 <\/strong><\/h3>\n<p>Polycystic Ovary Syndrome (PCOS) is a hormonal disorder causing enlarged ovaries with small cysts on the outer edges.\u00a0\u00a0 Women with PCOS are usually found to have excess androgen hormones and too much insulin. PCOS is also known to be a metabolic disorder.\u00a0 In fact, there have been some doctors, researchers and women\u2019s health care advocates who have proposed that PCOS be renamed to \u201cMetabolic Reproductive Syndrome\u201d to give a more complete picture of what this syndrome involves. Because PCOS involves insulin and metabolism, it is one reason why <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1334192\/\">something like the keto diet<\/a> can be helpful in treating PCOS since it can help lower insulin levels and regulate blood sugar (more on this later).<\/p>\n<h3><strong>What is Endometriosis?<\/strong><\/h3>\n<p>Endometriosis is a condition where the tissue that\u2019s typically found inside the uterus grows on the outside of it.\u00a0 The tissue that lines the uterus is called the endometrium, which is where the condition\u2019s name comes from.\u00a0 Symptoms include extreme pelvic pain, cramping, bloating, pain in other parts of your body that can include back pain, leg pain and pain during intercourse.\u00a0 While pain during menstruation is normal, endometriosis pain is chronic, severe and consistent. Endometriosis is foundationally an inflammatory disease with symptoms that are triggered by hormonal imbalance and excess estrogen.<\/p>\n<p>Although PCOS and endometriosis are very different, they are similar in that they both involve hormone imbalance and inflammation. <em>They are also both known to contribute to infertility.<\/em><\/p>\n<h3><strong>Foods to avoid for both:<\/strong><\/h3>\n<ul>\n<li><strong>Sugar<\/strong> \u2013 Since sugar disrupts both hormone balance and triggers an inflammatory response in the body.<\/li>\n<li><strong>Highly processed carbs<\/strong> \u2013 Things like white bread, pastries and other baked goods (in wrappers) should be avoided. Since these are processed much the same as sugar in the body the same applies as above<\/li>\n<\/ul>\n<h3>Foods to avoid if you have <strong>endometriosis:<\/strong><\/h3>\n<ul>\n<li><strong>Gluten<\/strong>\u00a0\u2013 Gluten is an inflammatory agent that causes an overall inflammatory response in the body. Gluten is also often laden with pesticides and research shows that 75% of endometriosis sufferers will see improvement after\u00a0<a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/23334113\">12 months on a gluten-free diet<\/a>.<\/li>\n<li><strong>Dairy \u2013 <\/strong>Research shows dairy is known to trigger the symptoms of endometriosis via an inflammatory response.\u00a0 One thing to note is that dairy containing A1 Casein has been found to cause higher levels of inflammation than dairy that contains A2 Casein.\u00a0 A2 Casein is found in the milk of goats and sheep so some women may be able to tolerate these products.<\/li>\n<li><strong>Alcohol<\/strong> \u2013 Alcohol can raise your estrogen levels which can worsen symptoms of PCOS and endometriosis (as well as any estrogen-dominant hormonal health issue).<\/li>\n<\/ul>\n<h3>Foods to avoid if you have <strong>PCOS<\/strong>:<\/h3>\n<ul>\n<li><strong>Soy<\/strong> \u2013 Soy milk is often substituted for dairy milk when looking for an alternative.\u00a0 Soy isn\u2019t your friend if you have PCOS because it\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3074428\/\">contains \u201cphyto\u201d or plant estrogen<\/a>\u00a0that acts like estrogen in the body, and eating too much of it confuses your body into thinking it has enough of the real deal in supply. This sends a signal to your endocrine system to slow down estrogen production, subsequently slowing the production of luteinizing hormone (LH), and possibly shutting down ovulation.<\/li>\n<li><strong>Seed oils<\/strong> \u2013 Seed oils are used in processed foods and by restaurants because they are cheap and don\u2019t have a unique flavor, which makes them easy to use in any food product. Seed oils include vegetable oil, soybean oil, canola oil, rapeseed oil, sunflower oil, safflower oil amongst others. They are unhealthy because they are composed primarily of omega 6 fats, which cause inflammation. Inflammation is one of the primary causes of insulin problems, hormone imbalance, and PCOS. Avoid them by avoiding processed foods, and by cooking with coconut oil, olive oil, or ghee (clarified butter) at home.<\/li>\n<li><strong>Coffee<\/strong> \u2013 The caffeine in coffee increases your stress hormones which in turn increases your insulin levels. Becoming accustomed to coffee decreases your insulin sensitivity, making it more difficult to regulate your blood sugar levels. The acidity of coffee causes digestive discomfort, indigestion, heartburn, and imbalances in the gut microbiome. Caffeine can also disrupt sleep and promotes anxiety.<\/li>\n<\/ul>\n<h3><strong>So, what should I eat?<\/strong><\/h3>\n<ul>\n<li><strong>Leafy greens<\/strong> \u2013 Greens such as kale and spinach are rich in Vitamin B and minerals like Calcium. They can play a key role in regulating sugar, hormones, thyroid function, and fat metabolism.<\/li>\n<li><strong>Healthy fats<\/strong> \u2013 Fatty acids can help balance hormones and can encourage fertility. These include avocado, nut butters, chia seeds, extra virgin olive oil, and fatty fish like salmon (wild when possible).<\/li>\n<li><strong>Immune system boosters<\/strong> \u2014Ginger and garlic are known to promote good immunity.<\/li>\n<li><strong>Foods that support liver health<\/strong> \u2013 Examples include beets, lemon, lime, cabbage, and carrots.<\/li>\n<li><strong>Organic whenever possible <\/strong>\u2013 Eating organic is healthy all around and can alleviate symptoms of both endometriosis and PCOS<br \/>\n<img loading=\"lazy\" decoding=\"async\" class=\"wp-image-9767 aligncenter\" src=\"https:\/\/www.gynositol.ca\/wp-content\/uploads\/2020\/01\/Nutrition-Chart-Foods-to-Eatx400.png\" alt=\"\" width=\"570\" height=\"369\" \/><\/li>\n<\/ul>\n<p>All of this said it\u2019s important to note \u201cbio-individuality\u201d or the idea that each person is unique in how they can or cannot tolerate certain foods.<\/p>\n<p>If you\u2019d like more information or have a question, speak to your healthcare provider or contact us directly.<\/p>\n<p>You can find us on<a href=\"https:\/\/www.facebook.com\/PaceBioPharma\/\"> Facebook\u00a0<\/a><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>WHAT DO YOU EAT IF YOU HAVE PCOS OR ENDO? Finding the right diet can be difficult but when you have a hormonal disorder or a disease, it can be even more complicated. Then add trying to conceive on top of it. So how do you make sure you\u2019re living a healthy lifestyle? We\u2019ve broken [&hellip;]\n","protected":false},"author":3,"featured_media":243,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[40],"tags":[52,48,54,50,7],"class_list":["post-9","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-nutrition","tag-fertility","tag-health","tag-hormones","tag-pcos","tag-women-3"],"_links":{"self":[{"href":"https:\/\/gynositol.ca\/Blog\/wp-json\/wp\/v2\/posts\/9","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gynositol.ca\/Blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gynositol.ca\/Blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gynositol.ca\/Blog\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/gynositol.ca\/Blog\/wp-json\/wp\/v2\/comments?post=9"}],"version-history":[{"count":2,"href":"https:\/\/gynositol.ca\/Blog\/wp-json\/wp\/v2\/posts\/9\/revisions"}],"predecessor-version":[{"id":242,"href":"https:\/\/gynositol.ca\/Blog\/wp-json\/wp\/v2\/posts\/9\/revisions\/242"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gynositol.ca\/Blog\/wp-json\/wp\/v2\/media\/243"}],"wp:attachment":[{"href":"https:\/\/gynositol.ca\/Blog\/wp-json\/wp\/v2\/media?parent=9"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gynositol.ca\/Blog\/wp-json\/wp\/v2\/categories?post=9"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gynositol.ca\/Blog\/wp-json\/wp\/v2\/tags?post=9"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}