An Exciting New Approach for PCOS Sufferers

picture of a woman with PCOS or polycystic ovarian syndrome trying to eat right for PCOS
How to Manage PCOS

Polycystic ovarian syndrome (PCOS) impacts many aspects of a woman’s health. This disease affects her moods, her weight, and her fertility, among many other things. This surprisingly common condition is difficult to diagnose and treat. That’s in part because conventional medicine practices are often geared towards tackling the symptoms without truly getting to the underlying reasons for those symptoms. Natural treatments for PCOS address this frustrating condition from all angles. We address the whole system with a special focus on fixing the root cause.

What Is PCOS?

Simply put, Polycystic Ovarian Syndrome is a hormonal problem that affects women during their reproductive years. It’s marked by irregular ovulation. Many, but not all women, also experience higher than normal levels of the “male” hormones or androgens such as testosterone. The name refers to changes that occur in the ovaries when eggs don’t develop properly and get released. Your ovaries become filled with small cysts as a result of these hormonal imbalances.

Because PCOS is difficult to diagnose it’s a bit uncertain how common it is. Estimates say that about 5 to 10 percent of women experience it during their reproductive years.

The Symptoms of PCOS

The symptoms of PCOS often start to appear slowly and worsen over time. These changes are often easy to dismiss as normal. They may be common, but they are far from normal.

If you experience the following symptoms, it is time to talk to a naturopathic doctor:

Irregular Periods

Some women with PCOS cease to menstruate at all. Others get a period every 5-8 weeks. Some will develop very heavy and/or painful periods.

Infertility or Difficulty Conceiving

Cystic ovaries, as well as the accompanying hormonal imbalances, make conception difficult. The cysts indicate irregular ovulation. The conditions are clearly not ideal to release a good quality egg. This leads to the need for extra interventions to get and stay pregnant. Correcting the hormone imbalances that cause PCOS allows eggs to mature and get released normally, improving fertility.

Weight Gain

Are you gaining weight without any particular change in your diet or lifestyle, especially around your belly? Women with PCOS often develop an “apple” shape in which their body fat collects in their torso area. Thyroid problems also trigger weight gain and irregular periods. It’s important to have thorough hormone and thyroid testing done to identify the cause of unexplained weight gain.

Acne

Male hormones contribute to facial and back acne. They are particularly associated with deep, painful cystic-type acne along your jawline. Other skin conditions such as dark patches of skin (acanthosis nigricans) and skin tags also often go hand-in-hand with PCOS.

Hirsutism

Hirsutism means the presence of extra hair on your face and body. You may particularly notice it on your upper lip, chest, and back as a result of hormonal imbalances.

Hair Loss

Women with PCOS endure not only excess hair in undesirable locations, but also loss of hair, thinning hair, or lack of hair growth on their heads.

Mood Changes

The changes in hormones that accompany PCOS bring on an increased risk of depression and anxiety. Hormones regulate how well your neurotransmitter receptors in your brain work. The neurotransmitter receptors that take up your feel-good neurotransmitter, serotonin, and your calm and relaxed neurotransmitter, GABA, don’t work properly without the right levels of the hormones estrogen and progesterone.

What Are The Underlying Causes Of PCOS?

Insulin Resistance

Insulin resistance is a major factor in PCOS. About 70 percent of women with PCOS also have insulin resistance. Obesity, high blood sugar, inactivity, and stress all lead to insulin resistance. However, in PCOS insulin resistance seems to be both a symptom and a driver of the condition. Despite common misconceptions, insulin resistance affects all body types, not just overweight women. Thin women can be insulin resistant too.

Genetics

It is very difficult to determine one precise cause for PCOS. Many factors contribute to its development. Genetics do play a role, however, so if your mother or sister has PCOS, you are more likely to develop it too. A parent or grandparent with type II diabetes also raises red flags about your risk for Polycystic Ovarian Syndrome.

Weight

Carrying extra weight also contributes to PCOS. Of course, this creates a frustrating dynamic since PCOS makes you more likely to keep gaining weight. These hormonal imbalances also make it harder to lose that extra weight. Correcting the hormone problems is the key to losing the weight.

Stress

As well as the more measurable factors, some research suggests that high stress levels play a role in the development of PCOS. That’s because stress wreaks havoc on your hormones. Stress increases cortisol production, increasing blood sugar, resulting in an overproduction of insulin. Higher insulin leads to higher testosterone.

PCOS Frustration

Not only is it difficult to diagnose PCOS, it is also tricky to treat. Conventional treatment simply masks the symptoms by putting women with PCOS on birth control pills. The pill provides an artificially induced period each month. The hormones in the pill cover up the symptoms.

One clear flaw to this approach is that birth control pills won’t help women who are trying to conceive. More importantly, this approach isn’t getting to the root of the problem, in fact, it may actually make it worse. You see, birth control pills that contain estrogen raise blood sugar levels in addition to carrying other health risks. The goal should be to restore overall health, not to add the potential for more problems.

The Natural Approach To PCOS

A naturopathic approach considers the whole person in treating PCOS, or any other health problem. That means addressing the underlying causes of hormonal imbalances. The goal is to improve all aspects of a person’s health – and consequently, reduce Polycystic Ovary symptoms.

Treatment starts with a thorough evaluation of your health history as well as thorough hormone testing. Although the exact protocols will vary by patient, here are some proven tips for treating Polycystic Ovarian Syndrome.

Weight Loss Plan

If you’re overweight, work with your naturopathic doctor to create a healthy weight-loss plan. Losing even small amounts of weight can make a big difference in PCOS symptoms. Even losing 10% of your current weight helps. However, you want to approach weight loss in a way that doesn’t create more stress on your body. Stress has a negative effect on insulin levels. That’s why it’s important to work with your naturopathic doctor.

Get Enough Sleep

A good night’s sleep is an essential part of hormone regulation. Interestingly, studies have found that sleep problems are twice as common for women with Polycystic Ovarian Syndrome. Hormone imbalance contributes to sleep dysregulation. Getting your hormones better balanced will help you go to sleep and stay asleep. So be sure to pay attention to your sleep habits.

Get some healthy exercise for PCOS

Moderate exercise helps with weight loss. It also relieves stress and balances your cortisol levels. One study found that a mix of high-intensity interval training and strength training helps women with Polycystic Ovarian Syndrome specifically. However, talk to your naturopathic doctor about the best approach for you as many women with Polycystic Ovaries do better with gentle exercise. Very heavy weight training increases a potent form of testosterone known as DHT and may make symptoms worse.

Natural, Whole Food Diet

Eating whole foods without preservatives or other endocrine disruptors is the best approach to fully nourishing your body’s intricate, endocrine system.

Balance Protein And Carbs

You don’t have to eliminate carbs altogether, but do try to reduce your intake. If you do eat them, choose unprocessed, low glycemic index, complex carbs. Balance them with sources of lean protein. As well, keep your blood sugar stable by eating 3 meals at regular intervals. Intermittent fasting is an effective way to lower insulin levels.

Improve Gut Health

By improving your gut health to reduce inflammation and improve elimination, probiotics help to regulate your hormone levels. Prebiotic fiber also helps correct imbalances in your gut flora. It also fuels a healthy gut lining. Your microbiome impacts not only your digestive and immune systems but also has an impact on your metabolism, weight and blood sugar levels as well.

Choose Foods High In Omega-3 Fatty Acids

Essential Fatty Acids (EFAs) are the building blocks for anti-inflammatory prostaglandins. These are chemicals in your body that reduce inflammation. Inflammation is a common phenomenon in women with PCOS. A deficiency in EFAs is also very common. Good food sources include fatty fish such as salmon, mackerel, herring or sardines, as well as eggs, nuts, and seeds.

Talk to your naturopathic doctor about supplementation

Depending on your personal profile, helpful supplements could include magnesium, vitamin D, and calcium. In particular, inositol (a B vitamin, also called vitamin B8) is effective treatment. Chromium helps your body to metabolize sugar and stabilize your blood glucose levels. The right hormone testing and nutrient testing by your naturopath uncovers any deficiencies that you may have. It helps us devise a uniquely targeted supplement protocol based on your specific needs. There is no “one size fits all” approach.

Take Control of Your Hormones

Yes, this disease is frustrating. However, much research has been done recently on functional medicine testing and effective natural, holistic treatments. By treating your body as an integrated set of systems, you can get to the bottom of your symptoms and get on the path towards true balance and long term well-being.

Ready to take control of your hormones? Call the clinic at 416.481.0222 or book online and we can get started!

Medically reviewed by Naturopath Dr Pamela Frank


References

https://www.hindawi.com/journals/ecam/2012/591654/

https://www.sciencedirect.com/science/article/pii/S1756464617307727

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3277302/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4135453/

https://www.ncbi.nlm.nih.gov/pubmed/28595797

https://www.nichd.nih.gov/health/topics/pcos

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6250088/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5655679/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5461594/

Hair Loss? Check your hormones!

woman with a full head of healthy hair
Want a full head of healthy hair?

Luscious locks. Flowing tresses. Who doesn’t want to have a full head of shiny, gorgeous hair? Society certainly views beautiful hair as a symbol of youth and beauty.

However, particularly as we age, many of us find that the soft, full hair we may have taken for granted in our younger days starts to fade and becomes thinner and more brittle. These changes happen to both men’s hair and women’s hair.

How Much Hair Loss is Normal?

Did you know that it is considered normal to lose up to 100 hairs per day? While this seems like a lot, the greater concern is to lose this much hair and not have enough regrowth of new hair.

Is Hair Loss Permanent?

Whether hair loss is permanent or temporary depends on the cause of hair loss. Where hair loss is most likely to be permanent is if the scalp is scarred, as in scarring alopecia. If the root cause of hair loss is found and addressed, hair loss can be reversed in most cases. Hair loss treatments like minoxidil are only temporary measures that result in hair loss once they are discontinued because they are not fixing the root cause, only masking it.

As You Age, So Does Your Hair

Of course, it makes sense that our hair is damaged as we age. Your hair only grows less than half an inch every month. Because hair grows so slowly, if your hair is long, the hair at the ends experiences years of damage from hair treatments and the elements. Your hair is also affected by hormonal changes in our bodies. Hormones play a role in hair loss or growth, fine hair, changes in texture, and the presence or absence of those pesky grey hairs!

Searching For The Fountain Of Youth for Your Hair

What’s the solution for thinning hair? The beauty industry tells us the secret to beautiful hair is finding the right “products.” It’s definitely possible to spend hundreds of dollars trying to find something that works.

However, no matter how many shampoo reviews you read, you can only find so much hair magic in a bottle. In fact, many shampoos and other hair products actually damage your hair because they contain harmful chemicals.

The truth is that a full head of beautiful hair starts from within. As a result, a good diet for healthy hair is far more important than topical remedies for hair.

How to Have Stronger, Fuller, Faster-Growing Hair

To fully understand the impact of diet and lifestyle choices on your hair, it helps to know more about your hair’s composition. What is hair made from anyway? The main building blocks that give your hair its strength and structure are a protein known as keratin, and a B-family vitamin called biotin. In terms of molecular composition, your hair is made up of 45% carbon, 28% oxygen, 15% nitrogen, 7% hydrogen and 5% sulfur.

Keratin

Hair strands are composed of a fibrous protein called keratin. In fact, so are your finger and toenails. One of the primary components of keratin is choline. Choline is an essential vitamin-like nutrient with many different roles in your body. It is found in a variety of foods such as eggs, salmon and cauliflower.

What About Doing Keratin Treatments?

There is no evidence that keratin treatments are an effective means of improving hair texture or quality, at least not over the long term. In fact, these products often contain chemicals, like formaldehyde, that are harmful.

Biotin

Vitamin B7, also known as biotin, contributes to the formation of keratin. Because of this relationship, it’s not surprising that scientists have found that being deficient in biotin leads to hair loss. In fact, one study found that supplementing with biotin helps to slow hair fall in women with thinning hair, leading to fuller, shinier hair as well as smoother skin after 6 months. Deficiency of biotin has also been linked with inflammation that adversely affects your scalp, and therefore also your hair.

The Gut Health Connection To Good Hair

Interestingly, scientists have also found that the amount of bad bacteria in our gut affects the formation of biotin. That means that beautiful hair isn’t necessarily as simple as making sure that you have consumed enough biotin. Gut bacteria also play a role in hormone balance. Your microbiome, digestion, and absorption need to be right for great hair too.

Factors that positively influence your gut bacteria, and in turn improve your biotin production, include managing your stress levels, getting good sleep, regular exercise, keeping sugar and refined carbs in check and ensuring your nutrition is balanced.

Common Causes of Hair Loss

The following are common reasons why your hair may be falling out:

  1. Iron deficiency or low iron
  2. Hypothyroidism or low thyroid function
  3. Androgenetic Alopecia, also known as male or female pattern hair loss
  4. Alopecia Areata, this is patchy balding caused by autoimmune disease
  5. Lupus or other autoimmune diseases
  6. Post-partum, losing hair after having a baby is quite common. This is caused by the sudden change in hormones that accompanies childbirth triggering sudden hair loss.
  7. Telogen effluvium that is often triggered by stress, iron deficiency or hypothyroidism.

Top Tips For Healthy Hair

Now that you have a clearer understanding of the factors behind healthy hair, how can you prevent hair loss, and overcome the effects of aging and environmental damage? Check out these natural remedies and diet changes to reverse hair fall, fine or thinning hair and damaged hair.

Hormone Balance and Hair

Cortisol affects hair health, but it isn’t the only hormone that has an impact. If you’re experiencing hair loss or changes to hair texture, you should do thorough hormone testing.

For example, low levels of the thyroid hormone T4 indicate stress or a malnourished thyroid. One of the thyroid’s “lesser” jobs is to regulate hair growth. However, in times of stress your body will focus all of your thyroid’s energies on more vital functions such as regulating your body’s temperature and metabolism. Hence, thinning hair is one of many possible symptoms of low thyroid function.

Low estrogen, which may be a sign of perimenopause or other hormonal imbalances, also leads to hair troubles. While slower growth of pubic and underarm hair might easily go unnoticed, an estrogen imbalance means that androgens or male hormones have a stronger effect on hair follicles. This leads to thinning hair on your head, and even those unsightly, rogue chin hairs. Supporting the healthy function of the endocrine or hormone-producing system helps to maintain optimal levels of estrogen for hair growth.

These are just a few reasons why the best start to improving your hair’s texture and fullness begins with testing to see where your hormonal levels are. Once we have all of the information, we then ensure that the appropriate hormones are balanced naturally.

Make sure that you consume enough biotin

Good food sources of biotin for hair include:

  • Liver
  • Salmon
  • Carrots
  • Bananas
  • Chicken
  • Nuts

As an added bonus, biotin consumption will also strengthen your nails!

Don’t smoke

Smoking increases the speed at which your body breaks down and excretes biotin, reducing the amount of biotin in your blood and leading to weaker hair and nail growth.

Eat plenty of protein

This may seem like a no-brainer since hair is mainly composed of protein. Keep in mind that your protein sources don’t have to be meat-based. The protein found in plant sources is just as effective.

In addition to biotin, the amino acid cysteine assists in the formation of keratin. Good sources of cysteine include garlic, onions, broccoli, Brussels sprouts, oats, sprouted lentils and eggs.

Watch your mineral intake

One of the many roles of minerals in your body is growth. Iron and zinc in particular contribute to keratin formation which helps your hair to grow strong.

Zinc also protects your hair from sun damage just as zinc oxide in sunscreens protects your skin from sunburn. Zinc helps your body reduce excess insulin too. Good sources of zinc include shellfish, beans, egg yolks, beef and pumpkin seeds.

Reduce your sugar consumption

When you eat a lot of sugar or carbs, your blood sugar rises. In response, your body produces more insulin. This increases androgens such as testosterone and dihydrotestosterone or DHT, that have a shrinking effect on your hair follicles. That means that your hair starts growing finer, falls out more easily or becomes more brittle.

Avoid high-mercury foods

Consumption of food with high levels of mercury has been linked to hair loss. Certain fish like tuna, swordfish, and shark all contain high levels of mercury. Large fish like these consume smaller fish. In the process, they concentrate toxins like mercury that the smaller fish have been exposed to. Smaller fish like mackerel, herring, and sardines are safer to eat and contain Omega 3 fatty acids that help keep your hair healthy and shiny.

Choose hair products carefully

Many shampoos, conditioners, and styling products contain ingredients like formaldehyde that are hard on your hair and unhealthy for you. The reality is that many of them don’t address hair problems where they originate, that is, in the protein structure of the hair itself. Instead, they “gloss” over any problems with superficial coatings. Plus, many substances used in hair products are absorbed by your skin, and are linked to cancer. In addition, many are also harmful to the environment. So, avoid products with sulfates, parabens, and silicones. Your hair and the planet will thank you!

Boost your intake of fruits and veggies

To protect your hair, you want to reduce the damage that is caused by free radicals. These are compounds that damage your cells through a process known as oxidative stress. Free radicals are created by environmental factors and your body’s internal processes that are triggered by stress. Vitamin deficiencies cause higher levels of these harmful free radicals.

Free radicals lead to lifeless, gray hair. Antioxidants fight free radicals and restore your hair’s shine. Fruits and vegetables provide the key antioxidants for healthy hair, vitamins A and C, while nuts and seeds provide vitamin E.

Consider collagen supplements

Choline, one of the building blocks of keratin, is found in collagen. Collagen also strengthens the layer of your skin that contains hair follicles. This layer of skin is called the dermis. With a stronger anchor point, hair is less likely to fall out. Collagen is taken as a powdered supplement that is added to smoothies or protein shakes. Collagen is also obtained from bone broth. Another cheap way to get collagen is by using powdered gelatin that is available from the grocery store.

If you’re experiencing issues with your hair, it may be time to test your hormones and make sure your gut health is supporting your hair goals not impeding them!

Give our office us a call at 416-481-0222 or book an appointment online here, we are happy to help.

Authored by Dr Pamela Frank, BSc(Hons), Naturopathic Doctor

Hair Loss Research:

https://academic.oup.com/jnci/article/109/9/djx202/4102324

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4428712/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3509882/

https://www.ncbi.nlm.nih.gov/pubmed/27538002

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4201279/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4174066/

https://www.ncbi.nlm.nih.gov/pubmed/?term=28813664

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3509882/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4428712/

https://www.ncbi.nlm.nih.gov/pubmed/?term=27554239

https://www.ncbi.nlm.nih.gov/pubmed/23725308

Tips for Staying Young

older woman staying young after 50

Staying Young: Healthy Aging Over 50

By Dr. Pamela Frank, BSc(Hons), ND

One of the common myths about aging is that you just have to accept the symptoms of ageing: weight gain, poor sleep, cognitive decline, hot flashes, wrinkles and thinning hair.  Here are my best tips for healthy aging, slowing or reversing these symptoms and staying young at any age:

Weight Gain

What you could eat and get away with before you hit 50 and what you can eat and get away with after 50 is going to be different. Why? Your body’s ability to tolerate foods that increase blood sugar and require insulin decreases when estrogen goes down at menopause. What does that mean? You need to decrease your intake of carbs and sugar after 50 to prevent or stop weight gain. I recommend no more than 60-80 grams of carbs per day, preferably from fruit and vegetables and low glycemic index whole grains. Stay active. Your metabolism slows down as you get older, making it that much more important to stay physically active and keep burning those extra calories. If you find that aching joints are slowing you down, seeing a chiropractor, naturopathic doctor or osteopath may help.

Bone Density

Maintaining regular exercise after 50 is important for maintaining bone density. The single best way to get all the nutrients you need to maintain healthy bones and teeth is to consume bone broth with a handful of spinach every day. Bone broth is literally bones of any type that are cooked for 6-8 hours with a tablespoon of apple cider vinegar. The liquid is full of all of the minerals for healthy bones as well as the necessary ingredients to make collagen, another major constituent of bones. Our registered dietitian can help you create a meal plan to optimize bone health.

Hot Flashes/Night Sweats

Hot flashes are a signal of inflammation from your body. The best way to reduce those signals is to identify your triggers and make an effort to limit or avoid them. For many women sugar, stress, caffeine, lack of sleep and dairy products are hot flash triggers. Start by avoiding these and see if it helps and try journaling the frequency of hot flashes, time of day, feelings at the time and foods that are associated with your hot flashes to see what your specific triggers are. If stress is a trigger, seeing a psychotherapist to brainstorm stress-busting strategies may help. Acupuncture has been shown in research to help reduce the frequency and severity of hot flashes in menopausal women.

Cognitive Decline

Staying young by maintaining your brain health is as important if not more important than maintaining physical health. Hormone balance and low levels of inflammation are important to maintaining cognitive function. Your adrenal glands become increasingly important as you age. They help you maintain a certain level of hormonal health by producing hormones like cortisol, DHEAs and testosterone. The latter two are building blocks to build estrogen so that even post-menopause you can still maintain a healthy post-menopause estrogen level. Reducing intake of inflammatory foods like sugar, dairy and gluten can also help keep your brain healthy as well as your gut.  Increasing your Omega 3 fatty acids, B vitamins and magnesium can keep your brain running smoothly too.

Thinning Hair or Hair Loss

Adrenal gland health helps to maintain a healthy, full head of hair. If you see more hair falling when you are under stress, that may be a sign that your adrenal glands need supporting. These vital organs sit on top of your kidneys and help you deal with stress, help manage your blood sugar and blood pressure, help to balance hormones and reduce inflammation. They need substantial amounts of vitamin C, B5, B6, Magnesium and Zinc to function at their best. Targeting these specific vitamins and minerals often help with hair, but also stress, energy, and hormone balance. Extensive blood work can help identify the specific cause of your hair loss. Our ND’s can assist you with getting the right blood work done and ensuring that your levels are optimal for hair growth.

Skin Health

My two best “staying young” tips for your skin are: avoid sugar and eat bone broth. Sugar increases the need for insulin which promotes inflammation. Inflammation contributes to ageing and redness of your skin. Bone broth contains multiple vitamins, minerals and gelatin, all of which help your body make collagen, the support structure or scaffolding for your skin.  Vitamin C, and the amino acids lysine and proline are the other necessary constituents to make healthy collagen. Collagen also helps to keep your joints healthy.  You can take collagen supplements, but personally, I prefer the all-around nourishment of bone broth.

Poor Sleep

Maintaining strict sleep hygiene becomes ultra-important after 50. Good sleep helps us with staying young physically and mentally.  Any little thing that wasn’t a problem before 50 can disrupt sleep after 50. For optimal sleep, shut down any screen time by 8 p.m., make sure you are getting enough physical activity but do it early in the day, use blackout curtains in your bedroom, avoid sweets and alcohol in the evening, engage in relaxing activities in the evening, aim to be in bed by 10 p.m. and cut yourself off caffeine after noon. If stress is keeping you awake, talking it over with a psychotherapist may help.