Eat To Avoid (Or Beat) PCOS

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Polycystic ovary syndrome, PCOS, affects very many people; around 1 in 5 women. It can show up unexpectedly, and usually the first-identified sign is irregular vaginal bleeding. We say “vaginal” rather than “menstrual” as it’s not technically menses, although it’ll look (and can feel) the same.

Like many “affects mostly women” conditions, science’s general position is “we don’t know what causes it or how to cure it”.

Quick book recommendation before we continue:

Unwell Women: Misdiagnosis and Myth in a Man-Made World – by Dr. Elinor Cleghorn

…is a top-tier book about medical misogyny. We’d say more here, but well, you can read our review there 🙂

What doesn’t work

Since PCOS is characterized by excessive androgen production, it is reasonable to expect that foods containing phytoestrogens (such as soy) may help. They won’t. The human body can’t use those as estrogen, and in fact, consuming unusually large quantities of phytoestrogens can actually get in the way of your own (or bioidentical) estrogen, by competing for the same receptors but not really doing the job.

But, you won’t get that problem from moderate consumption of soy; the warning is more for those tempted to self-medicate with megadoses, or are opting for dubious supplements such as Pueraria mirifica ← will have to do a research review on that one of these days, but suffice it to say meanwhile, it has some serious drawbacks

See also: What Does “Balance Your Hormones” Even Mean?

What can work

There are some supplement-based approaches that actually can help, and those are the ones that rather than trying to manufacture estrogen out of thin air, work to reduce testosterone and/or reduce the conversion of free testosterone to its more potent form, dihydrogen testosterone (DHT); here are two examples:

What will work

…or at least, barring additional confounding factors, what the evidence strongly supports working. Here’s where we get into diet properly, and there are three main dietary approaches:

Low-GI diet: focus on high-fiber, low-carb foods (e.g. whole grains, legumes, berries, leafy greens). Eating this way results in improved insulin sensitivity, lower fasting insulin, cholesterol, triglycerides, waist circumference, and (for women) yes, lower testosterone levels.

See: What Do The Different Kinds Of Fiber Do? 30 Foods That Rank Highest

High antioxidant diet: focus on foods rich in antioxidants (e.g. vitamin A, α-tocopherol specifically, vitamins C and D, and polyphenols) as these lower PCOS incidence.

See: 21 Most Beneficial Polyphenols & What Foods Have Them

Ketogenic diet: focus on high-fat, very low-carb foods (e.g. fatty fish, dairy, leafy greens). This significantly reduces androgen levels, improves insulin sensitivity, and regulates hormones. But… It’s recommended for short-term use only due to its negative health impacts from poor (i.e. narrow) nutritional coverage:

See: Ketogenic Diet: Burning Fat, Or Burning Out?

It is also reasonable to supplement, for example:

Omega-3 fatty acids and vitamin D have powerful anti-inflammatory and antioxidant properties that significantly improve insulin sensitivity and reduce androgen levels in metabolic syndromes like PCOS. A higher intake of omega-3 and vitamin E also alleviates mental health parameters and gene expression of PPAR-γ, IL-8, and TNF-α in women with PCOS.

Dietary supplements, such as antioxidants like N-acetylcysteine (NAC), vitamin D, inositol, and omega-3 fatty acids, and mineral supplements (zinc, magnesium selenium, and chromium) help in reducing insulin resistance. These supplements also enhance ovulatory function and decrease inflammation in PCOS patients.

Omega-3 fatty acid supplements improve biochemical parameters LH, LH/FSH, lipid profiles, and adiponectin levels and regularize the menstrual cycle in women with PCOS. A recent RCT also indicated that probiotic/symbiotic supplementation significantly improves triglyceride, insulin, and HDL levels in women with PCOS.❞

Source: The Role of Lifestyle Interventions in PCOS Management: A Systematic Review

Want to know more?

You might like this book that we reviewed a little while back:

PCOS Repair Protocol – by Tamika Woods

Take care!

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  • Vaping: A Lot Of Hot Air?

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    Vaping: A Lot Of Hot Air?

    Yesterday, we asked you for your (health-related) opinions on vaping, and got the above-depicted, below-described, set of responses:

    • A little over a third of respondents said it’s actually more dangerous than smoking
    • A little under a third of respondents said it’s no better nor worse, just different
    • A little over 10% of respondents said it’s marginally less harmful, but still very bad
    • A little over 10% of respondents said it’s a much healthier alternative to smoking

    So what does the science say?

    Vaping is basically just steam inhalation, plus the active ingredient of your choice (e.g. nicotine, CBD, THC, etc): True or False?

    False! There really are a lot of other chemicals in there.

    And “chemicals” per se does not necessarily mean evil green glowing substances that a comicbook villain would market, but there are some unpleasantries in there too:

    So, the substrate itself can cause irritation, and flavorings (with cinnamaldehyde, the cinnamon flavoring, being one of the worst) can really mess with our body’s inflammatory and oxidative responses.

    Vaping can cause “popcorn lung”: True or False?

    True and False! Popcorn lung is so-called after it came to attention when workers at a popcorn factory came down with it, due to exposure to diacetyl, a chemical used there.

    That chemical was at that time also found in most vapes, but has since been banned in many places, including the US, Canada, the EU and the UK.

    Vaping is just as bad as smoking: True or False?

    False, per se. In fact, it’s recommended as a means of quitting smoking, by the UK’s famously thrifty NHS, that absolutely does not want people to be sick because that costs money:

    NHS | Vaping To Quit Smoking

    Of course, the active ingredients (e.g. nicotine, in the assumed case above) will still be the same, mg for mg, as they are for smoking.

    Vaping is causing a health crisis amongst “kids nowadays”: True or False?

    True—it just happens to be less serious on a case-by-case basis to the risks of smoking.

    However, it is worth noting that the perceived harmlessness of vapes is surely a contributing factor in their widespread use amongst young people—decades after actual smoking (thankfully) went out of fashion.

    On the other hand, there’s a flipside to this:

    Flavored vape restrictions lead to higher cigarette sales

    So, it may indeed be the case of “the lesser of two evils”.

    Want to know more?

    For a more in-depth science-ful exploration than we have room for here…

    BMJ | Impact of vaping on respiratory health

    Take care!

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  • Goji Berries vs Pomegranate – Which is Healthier?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Our Verdict

    When comparing goji berries to pomegranate, we picked the goji berries.

    Why?

    Both fruits with substantial phytochemical benefits, but…

    In terms of macros, goji berries have a lot more protein, carbs, and fiber, the ratio of which latter two brings the glycemic index to the same place as pomegranate’s—specifically, that eating either of these will not raise a person’s blood glucose levels. We thus call this a win for goji berries, as the “more food per food” option.

    In the category of vitamins, goji berries have a lot more of vitamins A, B3, B6, and C, while pomegranate is not higher in any vitamins.

    When it comes to minerals, goji berries have more calcium, iron, magnesium, selenium, and zinc, while pomegranate has more copper. Another win for goji berries here.

    With regard to those phytochemical benefits we talked about; it’s worth noting that they come in abundance in goji berries, while in pomegranates, most of the benefits are in the peel, not the flesh/seeds that people most often eat. So, again goji berries win.

    Adding up the sections makes for an easy win for goji berries today.

    Want to learn more?

    You might like to read:

    Take care!

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  • Healthy Hormones And How To Hack Them

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Healthy Hormones And How To Hack Them!

    Hormones are vital for far more than they tend to get credit for. Even the hormones that people think of first—testosterone and estrogen—do a lot more than just build/maintain sexual characteristics and sexual function. Without them, we’d lack energy, we’d be depressed, and we’d soon miss the general smooth-running of our bodies that we take for granted.

    And that’s without getting to the many less-talked-about hormones that play a secondary sexual role or are in the same general system…

    How are your prolactin levels, for example?

    Unless you’re ill, taking certain medications, recently gave birth, or picked a really interesting time to read this newsletter, they’re probably normal, by the way.

    But, prolactin can explain “la petite mort”, the downturn in energy and the somewhat depressed mood that many men experience after orgasm.

    Otherwise, if you have too much prolactin in general, you will be sleepy and depressed.

    Prolactin’s primary role? In women, it stimulates milk production when needed. In men, it plays a role in regulating mood and metabolism.

    Read: What Causes High Prolactin Levels in Men?

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  • What Happens Every Day When You Quit Sugar For 30 Days

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    We all know that sugar isn’t exactly a health food, but it can be hard to quit. How long can cravings be expected to last, and when can we expect to see benefits? Today’s video covers the timeline in a realistic yet inspiring fashion:

    What to expect on…

    Day 1: expect cravings and withdrawal symptoms including headaches, fatigue, mood swings, and irritability—as well as tiredness, without the crutch of sugar.

    Days 2 & 3: more of the same, plus likely objections from the gut, since your Candida albicans content will not be enjoying being starved of its main food source.

    Days 4–7: reduction of the above symptoms, better energy levels, improved sleep, and likely the gut will be adapting or have adapted.

    Days 8–14: beginning of weight loss, clearer skin, improved complexion; taste buds adapt too, making foods taste sweeter. Continued improvement in energy and focus, as well.

    Days 15–21: more of the same improvements, plus the immune system will start getting stronger around now. But watch out, because there may still be some cravings from time to time.

    Days 22–30: all of the above positive things, few or no cravings now, and enhanced metabolic health as a whole.

    For more specificity on each of these stages, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like to read:

    The Not-So-Sweet Science Of Sugar Addiction

    Take care!

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  • Butter vs Margarine

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Butter vs Margarine

    Yesterday, we asked you for your (health-related) opinion on butter vs margarine, and got the above-depicted, below-described, set of responses:

    • A little over 60% said butter is a health food and margarine is basically plastic with trans fats
    • A little over 20% said that both are woeful and it’s better to avoid both
    • A little over 10% said that margarine is a lighter option, and butter is a fast track to cardiovascular disease.

    Comments included (we will summarize/paraphrase, for space):

    • “…in moderation, though”
    • “I’m vegan so I use vegan butter but I know it’s not great, so I use it sparingly”
    • “butter is healthy if and only if it’s grass-fed”
    • “margarine has unpronounceable ingredients”

    To address those quickly:

    • “…in moderation” is a stipulation with which one can rarely go too far wrong
    • Same! Speaking for myself (your writer here, hi) and not for the company
    • Grass-fed is indeed better; alas that so little of it is grass-fed, in the US!
    • Butter contains eicosatrienoic acid, linolelaidic acid, and more*. Sometimes big words don’t mean that something is worse for the health, though!

    *Source: Quality characteristics, chemical composition, and sensory properties of butter from cows on pasture versus indoor feeding systems

    So, what does the science say?

    Butter is a health food: True or False?

    True or False, depending on amount! Moderation is definitely key, but we’ll return to that (and why not to have more than a small amount of butter) later. But it is a rich source of many nutrients, iff it’s grass-fed, anyway.

    The nutritional profile of something isn’t a thing that’s too contentious, so rather than take too much time on it, in this case we’ll point you back up to the scientific paper we linked above, or if you prefer a pop-science rendering, here’s a nice quick rundown:

    7 Reasons to Switch to Grass-Fed Butter

    Margarine is basically plastic with trans fats: True or False?

    False and usually False now, respectively, contingently.

    On the first part: chemically, it’s simply not “basically plastic” and everything in it is digestible

    On the second part: it depends on the margarine, and here’s where it pays to read labels. Historically, margarines all used to be high in trans fats (which are indeed woeful for the health). Nowadays, since trans fats have such a (well-earned) bad press, there are increasingly many margarines with low (or no) trans fats, and depending on your country, it may be that all margarines no longer have such:

    ❝It’s a public health success story. Consumers no longer have to worry about reading product nutritional labels to see if they contain hydrogenated oils and trans fats. They can just know that they no longer do❞

    Source: Margarines now nutritionally better than butter after hydrogenated oil ban

    So this is one where the science is clear (trans fats are unequivocally bad), but the consumer information is not always (it may be necessary to read labels, to know whether a margarine is conforming to the new guidelines).

    Butter is a fast track to cardiovascular disease: True or False?

    True or False depending on amount. In moderation, predictably it’s not a big deal.

    But for example, the World Health Organization recommends that saturated fats (of which butter is a generous source) make up no more than 10% of our calorie intake:

    Source: Saturated fatty acid and trans-fatty acid intake for adults and children: WHO guideline

    So if you have a 2000 kcal daily intake, that would mean consuming not more than 200 kcal from butter, which is approximately two tablespoons.

    If you’d like a deeper look into the complexities of saturated fats (for and against), you might like our previous main feature specifically about such:

    Can Saturated Fats Be Healthy?

    Enjoy!

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  • Soy Beans vs Kidney Beans – Which is Healthier?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Our Verdict

    When comparing soy beans to kidney beans, we picked the soy.

    Why?

    In terms of macros, soy has 2x the protein, while kidney beans have nearly 3x the carbs and very slightly more fiber. Ratio-wise, the “very slightly more fiber” does not offset the “nearly 3x the carbs” when it comes to glycemic index (though both are still good, really, but this is a head-to-head so the comparison is relevant), and 2x the protein is also quite a bonus, so this category’s an easy win for soy.

    In the category of vitamins, soy beans have more of vitamins A, B2, B6, C, E, K, and choline, while kidney beans have more of vitamins B3, B5, and B9, thus making for a 7:3 win for soy.

    When it comes to minerals, soy beans have more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc, while kidney beans are not higher in any mineral. Another clear win for soy.

    Adding up the three strong wins for soy, makes for an overall easy win for soy. Still, enjoy either or both; diversity is good!

    Want to learn more?

    You might like to read:

    Plant vs Animal Protein: Head to Head

    Take care!

    Don’t Forget…

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    Learn to Age Gracefully

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