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Copyright © 2017 Nutra Active Pte Ltd

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Published by Derek Evans.

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Table of Contents

Introduction: An Intro to PCOS .......................................................................................... 4

Chapter 1: Insulin Resistance and Sensitivity ..................................................................... 6

Tips for Reducing Insulin Resistance ...................................................................................... 8

Chapter 2: Foods that Reduce Blood Sugar ...................................................................... 11

Beans for Blood Sugar Control ............................................................................................. 11

Omega-3 Foods for Improved Insulin Sensitivity ................................................................. 13

Chapter 3: Increasing Insulin Sensitivity ......................................................................... 14

The Top 25 Ways to Increase Insulin Sensitivity .................................................................. 15

Chapter 4: Saw Palmetto for PCOS .................................................................................. 21

Chapter 5: Conclusion ..................................................................................................... 24

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Introduction: An Intro to PCOS

As many as 10% of women of childbearing age will

develop polycystic ovary syndrome at some point in their

lives. Although this condition frequently develops shortly

after the woman’s first menstrual cycle, many women

don’t notice symptoms until they hit their 20s or 30s.

More commonly known as PCOS, polycystic ovary

syndrome is a disorder of the endocrine system which

commonly affects women of reproductive age.

As a disorder of the endocrine system, PCOS is caused by

an imbalance of reproductive hormones which can create

problems with the ovaries. As part of the menstrual cycle

for women, the ovaries release one egg each month but

for women with PCOS, the egg may not be properly

developed, or it may not be released at all. This can lead

to problems with getting pregnant as well as a host of

other health complications such as heart disease and type

2 diabetes.

At the start of a healthy menstrual cycle, the pituitary

gland in the brain begins producing follicle-stimulating

hormone (FSH) – this is the primary hormone involved in

the reproductive cycle for women. The ovaries contain

numerous follicles, small fluid-filled cavities, each of

which contains a single undeveloped egg. When FSH

production kicks in, the follicles begin to develop, and

they also start to produce another hormone called

estrogen. As estrogen levels increase, the lining of the

uterus becomes thick with blood and nutrients to support

the egg, if it is fertilized.

In women who suffer from PCOS, ultrasound exams

frequently reveal enlarged ovaries.

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As far as physical symptoms go, many women with PCOS

experience irregular menstrual periods (either infrequent

or prolonged) as well as excess hair growth and acne.

These symptoms are directly related to hormone levels in

the body. For example, imbalanced estrogen and FSH

hormones can cause the woman to experience menstrual

intervals longer than 35 days or prolonged periods. High

levels of male hormones called androgens can cause

excess hair growth as well as severe acne.

Unfortunately, the exact cause of PCOS is unknown, but

there are several factors known to play a role in its

development. High insulin levels, for example, can cause

the ovaries to increase production of male hormones like

testosterone which can further impair the ovaries’ ability

to ovulate properly.

Chronic low-level inflammation has also been linked to

PCOS – this inflammation can also lead to increased

androgen production in the ovaries. The final factor

implicated in PCOS is genetics – a woman’s chance of

getting it is greatly increased if she has a female family

member with the disease.

The solution to PCOS is two-fold. The first part of the

equation involves reducing insulin levels in the body to a

normal level. Repairing the body’s response to insulin will

help to lower blood glucose levels which, in turn, will help

to relieve symptoms of type 2 diabetes and encourage

healthy weight loss. The second part of the equation

involves reducing testosterone levels to normal. This will

help to repair and restore normal function to the ovaries.

In reading this book, you will come to develop a deeper

understanding of PCOS and its relation to weight gain.

You will also receive detailed information about resolving

issues related to insulin resistance and hormonal balance

which, in turn, will help you to reverse your PCOS

symptoms.

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Chapter 1: Insulin Resistance and Sensitivity

As you have already learned, doctors have yet to

determine the exact cause of PCOS in women. What they

have discovered, however, is a link between PCOS and

insulin resistance. Insulin is a hormone produced in the

pancreas, and it controls the way the body uses digested

food as a source of energy.

When the body becomes resistant to the effects of

insulin, it can wreak havoc on the internal systems and

cause many different health problems, including PCOS.

Before you can come to understand how insulin

resistance is related to PCOS, you must first understand

what insulin resistance is and how it develops.

Insulin is a hormone that is produced in the pancreas – its

production is stimulated each time you consume food.

The main purpose of insulin is to help regulate the

amount of nutrients that your body absorbs into your

bloodstream from the food you eat, so that it can be

utilized as energy. Insulin levels are directly related to

blood sugar levels.

When you eat a meal that is high in simple sugars (like

carbohydrates), your body breaks down the food very

quickly, and the glucose hits your bloodstream rapidly,

causing a sudden spike in blood sugar levels. When that

happens, your brain sends a signal to the pancreas to

start producing insulin, which tells the cells in your body

to start absorbing sugar from the blood stream.

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This allows your blood sugar levels to drop to a normal

level, and any excess glucose is put into your cells for

energy storage. Complex carbohydrates (along with

proteins and fats) are digested a little more slowly by the

body, so they still trigger insulin production, but they

don’t cause such a large spike in blood sugar levels.

The human body runs like a well-oiled machine when all

of its parts are in good condition. When one system

breaks down, however, it can throw the whole body into

disarray. This is exactly what happens when the body

stops responding correctly to insulin. Over time, the body

can actually become resistant to insulin, and this leads to

a whole host of health problems.

When your body’s insulin response becomes impaired,

your cells may require higher insulin levels to instigate the

same response. Your body requires more and more

insulin to bring your blood sugar levels back to normal

and, eventually, your pancreas will not be able to keep up

with the increased demand, and it may start to break

down.

When the cells in your pancreas become damaged, insulin

production is further impaired. So, not only will your

insulin levels be insufficient, but your cells will stop

responding appropriately to what little insulin is available.

As a result, your blood sugar levels skyrocket and that can

lead to serious, long-term health problems such as type 2

diabetes.

There is a two-way correlation between insulin resistance

and obesity. Being overweight or obese can cause

problems with hormone production and balance which, in

turn, can cause issues with insulin resistance. This is why

so many people who are overweight also have type 2

diabetes. Type 2 diabetes is characterized by abnormally

high blood glucose levels resulting from insulin resistance.

On the other hand, being resistant to insulin can impair

your body’s ability to regulate blood sugar levels and to

burn energy which could induce weight gain.

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Tips for Reducing Insulin Resistance

Now that you understand the role insulin plays in the

body, you can see how insulin resistance is so closely

related to weight gain as well as PCOS. If you want to lose

weight and relieve your PCOS-related symptoms, you

need to reduce your insulin resistance – this is also known

as improving your insulin sensitivity. When your body

exhibits a normal response to insulin, it is described as

being insulin sensitive – that is one of the main goals for

PCOS patients: to restore insulin sensitivity.

Although doctors have yet to fully understand the cause

of PCOS, it is widely known that improving insulin

sensitivity helps to reverse PCOS symptoms. Here are

some of the top ways to reduce insulin resistance and

improve insulin sensitivity:

Eat more unprocessed foods. Wholesome,

unprocessed foods are best for your body – they

contain the highest amount of nutrients and are

the easiest for your body to digest. Processed

foods made from refined carbohydrates tend to

hit the bloodstream more quickly than whole

foods, so eating more natural foods can help you

to reduce insulin resistance.

Start exercising more. You’ve undoubtedly heard

that diet and exercise are the two best ways to

improve your health. Not only is this true in

general, but it is also true for improving insulin

sensitivity. When you start to exercise more

regularly, it will benefit all the systems in your

body, including your insulin response.

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Quit smoking. Smoking tobacco products has

been linked to insulin resistance, so quitting

smoking can greatly improve your insulin

sensitivity. Just make sure that you don’t

compensate by overeating – people who quit

smoking tend to gain 10 pounds on average. Stick

to a healthy eating plan and regular exercise to

prevent this from happening to you.

Reduce your sugar intake. Consuming lots of

unnecessary sugar is one of the number-one

causes for high blood sugar levels and insulin

resistance. Controlling your intake will help your

insulin sensitivity significantly. If you can’t give up

sweets altogether, at least try to swap out some

unhealthy sugars for natural sweeteners like

honey and stevia – avoid artificial sweeteners like

Splenda and Equal!

Eat more omega fatty acids. While the words

“healthy” and “fat” may seem like opposites,

there is such a thing as healthy fats. Omega fatty

acids (particularly omega-3s and 7s) can actually

help to lower your bad cholesterol and reduce

your insulin resistance. Both of these things will

work wonders for your health.

Get more and better sleep. If you lead a busy life,

you may have to make a conscious effort to get

enough sleep each night. Not only do you need to

make sure to get enough sleep (7 to 8 hours at

least), but you need to make sure that it is high-

quality sleep. Try to foster good sleep hygiene by

going to bed and getting up at the same times

each day and try to settle down about 30 minutes

before you go to bed.

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Manage your stress. Stress is a fact of life, but it

shouldn’t be taking control. At a certain point, you

need to realize that the weight of the world

doesn’t have to be on your shoulders – you can

control your stress levels by limiting how much

you take on and by giving your body (and your

mind) adequate time to rest. You may even want

to take up meditation as a stress-relieving device.

Try intermittent fasting. Intermittent fasting is

not just another fad diet. When executed

properly, it has been shown to provide numerous

health benefits including healthy weight loss and

improved insulin sensitivity. Just remember that

intermittent fasting does not have to be

accompanied by severe calorie restriction – it is

about controlling when you eat as much as the

amount you eat.

Reversing your PCOS requires more than just restoring

insulin sensitivity and doing that is a little more complex

than just exercising a little more and eating a little less.

Once you’ve lowered your insulin resistance, you need to

keep it under control.

Otherwise your symptoms will return. One of the easiest

ways to control your insulin levels is to eat foods that

either reduce blood sugar or that don’t have a significant

impact on your blood sugar levels (these are called low-

glycemic foods).

In the next chapter, you will learn about some of the best

foods to eat that will help you to improve insulin

sensitivity by reducing blood sugar levels.

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Chapter 2: Foods that Reduce Blood Sugar

By now you should have a thorough understanding of the

relationship between insulin and blood sugar. Each time

you eat something, your body breaks it down into usable

nutrients, primarily glucose. When the glucose hits your

bloodstream, your pancreas begins to produce insulin to

help your body absorb the sugar from your blood and use

it as energy. If you suffer from PCOS and/or insulin

resistance, you’ll need to keep an eye on your blood

sugar levels, and one way to do that is to eat more low-

glycemic foods and fewer high-glycemic foods.

The glycemic index is simply a scale that measures the

degree to which any given food affects blood sugar.

Foods labeled “high-glycemic” have a greater impact on

your blood sugar levels than “low-glycemic” foods. So, if

you want to get your blood sugar under control to

manage type 2 diabetes, to lose weight, or to reverse

PSOS symptoms and insulin resistance, eat more low-

glycemic foods. Two of the best types of food for

reducing blood sugar are beans and foods rich in omega-

3s.

Beans for Blood Sugar Control

High blood sugar is one of the most common causes of

insulin resistance, and it can also contribute to other

problems like type 2 diabetes, PCOS, heart disease, and

more. One of the best types of food to help control your

blood sugar level is beans.

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Beans are the seeds produced by plants belonging to the

family Fabaceae, and there are more than 40,000

different varieties, though only a small number of them

are actually used for human consumption. Some of the

beans you may be familiar with are:

Black beans

Black-eyed peas

Broad beans

Cannellini beans

Fava beans

Garbanzo beans

Kidney beans

Mung beans

Navy beans

Northern beans

Pinto beans

Red beans

Soybeans

White beans

When it comes to blood sugar control, beans offer several

important benefits. For one thing, beans have a low

glycemic load. The glycemic index ranges from 0 to 40

with foods ranked 10 and under being labeled low-

glycemic. Black beans, kidney beans, and other beans are

ranked at 7. It is also important to note that beans are

high in dietary fiber.

So, not only will they have a limited impact on your blood

sugar, but they can actually help to lower and stabilize

your blood sugar. Finally, fiber-rich foods like beans help

with appetite control because they keep you feeling fuller

for longer. This can help you to lose weight or maintain a

healthy weight.

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Omega-3 Foods for Improved Insulin Sensitivity

If you think back to the previous chapter, you’ll

remember that omega-3 fatty acids are helpful for

reducing insulin resistance. There are many different

sources for omega-3s out there, but some of the

healthiest options include the following:

Anchovies

Chia seeds

Cod liver oil

Egg yolks

Flaxseeds

Hemp seeds

Herring

Salmon oil

Tuna

Whitefish

In addition to reducing insulin resistance, these and other

omega-3 foods can help to lower blood pressure, reduce

bad cholesterol, improve mood, reduce inflammation,

boost immune health, and reduce the risk of cancer.

Now that you have a better understanding of what kind

of foods can help to reduce insulin resistance, you may be

curious about other ways to improve your insulin

sensitivity. In the next chapter, you will learn about the

benefits of tea for increasing insulin sensitivity, and you

will get tips for 25 things you can do to reduce insulin

resistance naturally.

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Chapter 3: Increasing Insulin Sensitivity

Improving your insulin sensitivity is not just about making

smart food choices to avoid spikes in blood sugar – it is

also about keeping your insulin response healthy and

consistent. One way to do this is to drink more green tea.

According to a study published in the Journal of

Agricultural and Food Chemistry, consuming green, black,

and oolong teas can induce a 15-fold increase in insulin

activity. For this study, a tea bag containing 2g of green

tea was added to a 237ml of hot water and steeped for 5

minutes before testing the insulin activity. Results

indicated that, even with no added insulin, the tea

enhanced insulin activity anyway.

As you might expect, further study indicated that as the

strength of the tea was increased, the insulin-enhancing

activity increased as well. These results came to a point,

however. At the highest amount of tea leaves, the

measured insulin activity was still higher than at the

lowest amount of tea leaves.

The greatest insulin activity was found in the middle

amounts. The active components responsible for these

effects were epigallocatechin gallate (EGCg), tannins,

epicatechin gallate, and theaflavins. Catechin and caffeine

showed no insulin-enhancing activity and the activity

caused by the EGCg was three times that of the tannins

and epicatechin gallate.

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Another aspect of this study involved adding different

types of milk and creamer to the tea. On the whole,

insulin potentiation was seen to decrease with the

addition of milk. A teaspoon of milk (about 5g) resulted in

33% decreased insulin activity, and 50g of milk resulted in

90% decreased activity.

The test was performed with both skimmed milk and

whole milk, both of which showed the same degree of

negative impact. Soy milk and nondairy creamers also

induced a negative effect, though the addition of lemon

juice caused no change.

If you compare the results of this study to the results of

prior studies, you will find something interesting. While

this study shows that drinking tea can increase insulin

activity, prior studies showed that insulin activity could be

suppressed by ingesting tea prior to eating starch.

How can this be? Anderson and Polansky, the authors of

this study, suggest that because tea has the potential to

increase insulin activity, the body requires less insulin to

produce the same response. Simply put, when you drink

tea, your body produces less insulin, but that insulin does

its job more effectively. To get the best results from your

tea, drink it with or without lemon juice but do not add

milk or any kind of creamer.

The Top 25 Ways to Increase Insulin Sensitivity

One of the most common symptoms of PCOS and type 2

diabetes is reduced insulin sensitivity. Increasing your

insulin sensitivity is surprisingly easy, though it does take

some time and dedication. Here are 25 simple things you

can do to help reduce insulin resistance and improve

insulin sensitivity:

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1. Engage in anaerobic activity. When you engage in

anaerobic activity (like strength training) you use

stored energy, which leaves your muscles and cells

craving glucose afterward. For every 10% increase

in muscle mass you achieve, you will experience

an 11% improvement in insulin sensitivity.

2. Try total-body exercises. While endurance

exercises provide cardiovascular benefits and

strength training provides muscle-mass improving

benefits, combination exercise is the best. Total-

body exercises that incorporate aspects of aerobic

exercise and resistance training can greatly

improve insulin sensitivity – more than aerobic

exercise alone.

3. Improve your protein intake. As you have already

learned, eating protein has a lower impact on your

blood sugar levels than eating carbs. So, if you

increase your protein intake and lower your carb

intake, you can improve your insulin sensitivity.

You’ll also find that your carb cravings reduce over

time which will help to keep you from bingeing on

carb-loaded foods.

4. Use whey protein. Consuming whey protein

causes a significant spike in insulin production, but

it actually helps to improve your insulin health as

well as your blood sugar management. Consider

drinking a whey protein shake after a workout to

recover.

5. Eat more nuts and seeds. Like protein, fat has a

lower impact on your blood glucose levels than

carbohydrates. Nuts and seeds are full of healthy

fats (as well as protein) so they can be beneficial

for your insulin health.

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6. Optimize your carb intake. Switching to a low-

carb diet may be the right choice for some people,

but not for everyone. If you are sedentary and/or

overweight, restrict your carb intake to 50g per

day. If not, stick to 100 to 200g per day or cycle

your carbs by eating more on training days and

less on rest days.

7. Eat more vegetables. Adding more leafy greens

and cruciferous vegetables (among other

vegetables) has been shown to provide the

greatest benefits of any dietary change. It is

particularly beneficial for insulin health when

paired with a high-protein diet.

8. Reduce your sugar intake. It should go without

saying that consuming sugar-laden foods will

cause a significant spike in blood sugar levels. To

reduce insulin resistance, avoid sugary foods – if

you must sweeten something, use a natural

sweetener and only in moderation.

9. Avoid high-glycemic foods. You have already

learned about the glycemic index and the fact that

low-glycemic foods are better for insulin

sensitivity. Avoid refined grains and processed

foods, and limit your consumption of whole

grains.

10. Pair low-glycemic foods with carbs. When you eat

carbohydrates that have the potential to spike

your blood sugar, it is a good idea to pair them

with a low-glycemic food like vegetables. High-

fiber foods are best.

11. Eat more acidic foods. Acidic foods like lemon

juice and vinegar have been shown to increase

insulin sensitivity – it also helps your body store

excess carbs as glycogen for energy instead of fat.

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12. Switch to pickled condiments. Fermented foods

like sauerkraut, kimchi, and pickles are great for

your digestive system because they contain live

enzymes and probiotics. Pickled foods can also

help to boost insulin sensitivity, particularly when

paired with carbs.

13. Use more natural spices. When it comes to

flavoring food, natural spices are the way to go.

Certain spices like turmeric, fenugreek, and

cinnamon offer insulin signaling benefits, so

glucose is more likely to be stored for energy than

as fat.

14. Drink more tea. Green tea is loaded with

antioxidants, as you have already learned.

Drinking two or three cups per day can help to

boost insulin sensitivity.

15. Avoid trans fats. Not all fats are bad, but trans

fats definitely are. Trans fats are found in

hydrogenated and partially hydrogenated oils,

generally the ones used in baked goods and

processed foods. Trans fats are linked to insulin

resistance, so they are best avoided.

16. Don’t use processed vegetable oils. You’ve

already learned the dangers of hydrogenated oils,

but processed vegetable oils like sunflower oil,

canola oil, corn oil, and safflower oil are also bad.

Choose healthy fats like coconut oil and olive oil

instead.

17. Eat more oily fish. Oily fish is rich in omega-3 fatty

acids like DHA and EPA which help to improve the

insulin sensitivity of your cells, and they also help

to improve your blood sugar regulation.

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18. Improve your magnesium intake. The mineral

magnesium acts as an insulin sensitizer – it boosts

your insulin sensitivity by exerting a positive effect

on the insulin receptors in your cells. Magnesium-

rich foods include nuts, seeds, leafy greens, and

broccoli.

19. Add some resistant starch. Resistant starch

doesn’t respond to the digestive enzymes in your

digestive tract the same way other carbs do.

Adding resistant starch (like unmodified potato

starch) to your food can improve insulin sensitivity

and decrease the number of calories your body

absorbs.

20. Double-cook your carbs. You can actually increase

the amount of resistant starch in the carb-loaded

foods you eat by cooking them, cooling them, and

then cooking them again. The more you cook your

carbs, the lower the blood glucose response.

21. Cut out sweetened beverages. You’ve already

learned about the dangers of added sugar in

baked goods and processed foods, but you should

also be careful about your consumption of

sweetened beverages like soda, fruit juice, and

even sports drinks.

22. Avoid high-fructose food sources. In addition to

limiting your consumption of added sugar, you

should also try to avoid foods high in fructose –

specifically high fructose corn syrup (HFCS). Some

low-fructose foods include grapefruit, berries,

tomatoes, and avocado.

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23. Get more and better sleep. The length and quality

of your sleep can affect your insulin sensitivity.

When you don’t get enough sleep, your body

produces the stress hormone cortisol, and that

can reduce your insulin sensitivity.

24. Don’t stay sedentary for long. You don’t

necessarily need to exercise for two or three

hours a day, but you should make an effort not to

stay still for more than 60 minutes at a time. Get

up from your desk once an hour and take a quick

walk around your cubicle or consider getting a

standing desk.

25. Avoid eating before bed. People who eat late at

night tend to eat high-carb foods which not only

affects your blood glucose levels, but it can throw

off your circadian rhythm and impair your sleep.

It may not be practical to try implementing all of these

changes at once. If you try to make these changes slowly,

adding just one or two each week, you will find that the

changes are easier to maintain and the benefits will

compound over time.

In the next chapter, you will learn about the benefits of

saw palmetto for dealing with another common symptom

of PCOS – excess hair growth.

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Chapter 4: Saw Palmetto for PCOS

Aside from insulin resistance, one of the most troubling

side effects women experience from PCOS is excess hair

growth. Not only do women with PCOS experience

increased hair growth on their face and body, but the hair

on their heads may become thinner or fall out.

Excess hair growth is called Hirsutism, and it is generally

the result of excessive androgenic hormone levels such as

androstenedione, DHEA, and, of course, testosterone.

When the female body experiences an excess of

testosterone, it may be converted into

dihydrotestosterone (DHT) by the enzyme 5 alpha-

reductase. Not only is DHT responsible for thinning hair in

women, but it is the same hormone that causes male

pattern baldness.

When it comes to Hirsutism in women caused by PCOS, it

all boils down to DHT levels. According to a 2009 study

performed by the Center for Endocrinology, Diabetes &

Metabolism at the University of Birmingham in the U.K.,

women with PCOS tend to have higher levels of 5 alpha-

reductase. This was true both for women of normal

weight and for women whose BMI qualified them as

obese.

The results of the study also showed that women with

PCOS have an increased ability to convert testosterone

into DHT than women who do not have the disease.

Because this conversion is made more easily in women

who have PCOS, that explains why women who have this

disorder also typically have Hirsutism.

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Though Hirsutism is a common and potentially

embarrassing problem in women with PCOS, there is a

very simple solution – saw palmetto. Saw palmetto is a

small species of palm (Serenoarepens) which is native to

the Atlantic and Gulf coastal plains in the U.S. Different

parts of this plant have been used for centuries as an

herbal remedy for various problems, including relieving

prostate problems in men.

The parts of the saw palmetto plant that can be used

medicinally include the berries, the fronds, and the heart

of the palm. Traditionally, the berries have been used to

make a general tonic, valued for their natural sugars and

essential fatty acids.

In terms of how saw palmetto can resolve PCOS-related

Hirsutism, it has been shown to have the following

effects:

Increasing the breakdown of DHT

Inhibiting the production of DHT

Reducing activity of 5 alpha-reductase

Inhibiting the binding of DHT to androgen

receptor sites

Improving hair regrowth on the head

Reducing unwanted facial and body hair growth

There are different ways to take PCOS to resolve

Hirsutism related to PCOS, though no matter which type

you take you should give it at least 6 weeks to reach

maximum efficacy.

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If you prefer to take saw palmetto by capsule, take one

400mg capsule per day. If you prefer to take it by liquid

extract, take 1 teaspoon of saw palmetto liquid extract

once per day.

When taking saw palmetto supplements, you need to

keep an eye on the fatty acid content because that will

affect its efficacy. Ideally, you should choose a liquid

extract that contains 85% to 90% fatty acids.

If you can only find one that contains 40% to 50%, you’ll

need to double your dose. Take your supplement first

thing in the morning on an empty stomach. To maximize

the effects of your saw palmetto supplement, consider

pairing it with licorice root or nettle root.

As a natural remedy saw palmetto offers several benefits

over prescription drugs for the treatment of PCOS

symptoms. For one thing, it is free from side effects.

Prescription drugs are notorious for having a long list of

side effects, and you can never really predict which, if

any, you will experience.

Second, saw palmetto is much more affordable than

prescription drugs. Just be sure not to mix your saw

palmetto supplement with any fertility medications

because it has antiandrogenic effects.

You should also check with your doctor before taking saw

palmetto if you are taking other medications for your

PCOS or if you are going in for hormone testing.

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Chapter 5: Conclusion

If you have been diagnosed with PCOS, you probably

struggle with its symptoms on a daily basis. You are

probably all too familiar with unsightly facial and body

hair, as well as the hassle of irregular periods. You may

even be experiencing the heartache of fertility issues. But

what many women hate the most about their PCOS is the

fact that they have such a difficult time controlling their

weight.

For many women, weight gain is a precursor to PCOS, but

it can also be a side effect. Insulin resistance, a common

complication of PCOS, can wreak havoc with your

hormones, sending your entire body into a state of

confusion.

Unfortunately, doctors have yet to identify the ultimate

cause of PCOS. That also means that the disease, as of

yet, has no cure. But that doesn’t mean that all hope is

lost! There are several ways you can gain control over

your PCOS symptoms and live a largely normal life. In

order to get your PCOS under control, however, you need

to understand exactly what is going on inside your body.

PCOS is linked to two main things – insulin resistance and

hormone imbalance. When your body doesn’t produce

enough insulin, or if it is unable to effectively use the

insulin it produces, you will have trouble controlling your

blood sugar levels and your weight.

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The more your body succumbs to the effects of insulin

resistance, the more your hormones are affected and the

more problems they begin to cause. An excess of

androgenic (male) hormones can lead to an excess in

facial and body hair as well as severe adolescent or adult

acne – two problems no woman wants to deal with.

You will be glad to know, then, that there are plenty of

natural ways you can get your PCOS under control! By

making improvements to your diet and by adding some

exercise to your routine, you can get your blood sugar

under control and reverse the effects of insulin

resistance.

As you start to lose body fat and get back to a healthy

weight, you will find that your hormone levels become

more balanced as well. You can even take an all-natural

supplement like saw palmetto or Omega-7s to boost your

benefits. It may take some time and a lot of hard work,

but you can get your PCOS under control and go back to

living a normal life.

So, if you are ready to take back control of your life and

stop suffering at the hands of your PCOS, take the

information you’ve learned here to heart and make a

change!

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