Keeper of the Home » PCOS

The GAPS Diet: Why Our Family is Doing It

Stephanie @ Keeper of the Home — Tue, 23 Feb 2010 11:00:11 +0000

Yesterday I shared about what the GAPS diet is. If you missed it, I would suggest going back and reading that post first.

If you try to eat so well, why does your family need to do the GAPS diet?

No one has asked me this yet, but I can well imagine that this is the question in many of your minds,and it is an extremely legitimate question!

As I've shard before, my journey into nutrition and natural living did not come about just because I loved being healthy, but rather because I was an incredibly un-healthy person.

I started out after a diagnosis of Polycystic Ovarian Syndrome (PCOS), a serious hormonal/reproductive disorder. I used to suffer from Irritable Bowel Syndrome, as well as being lactose intolerant, and would often experience severe episodes of cramping and pain. I also spent about a year and a half on birth control pills before marriage (and before I knew better), and have probably taken antibiotics more than 25 times throughout my life.

I began to get healthy before I started having my children, but not much before, and I was really only just baby-stepping my way towards health back then. Though my efforts have made a tremendous difference (my PCOS is greatly diminished, the IBS and lactose intolerance are gone, and I generally feel 110% better than I used to), I know that I haven't solved all of the damage that was done in the first 20-something years of my life.

From generation to generation

In Gut and Psychology Syndrome Dr. Campbell-McBride says this:

"...When I ask questions about the health of a child's grandparents, particularly on the mother's side, it becomes obvious that we have generations of people with compromised gut flora. This damage becomes deeper in every generation. The era of antibiotics, contraceptive pill, breast feeding going out of fashion, and drastic changes in diet have all contributed to this phenomenon. Doctors have known for centuries that unhealthy parents produce unhealthy children. Mother's body is a home for the growing baby for nine months and a source of nourishment and care for months after the birth...

...As far as science knows an unborn baby is sterile. Its body has no bacteria, viruses or fungi living in it. When the time of birth comes, as the baby goes through the birth canal, it gets its first dose of microbes. Its skin, eyes, mucous membranes in the mouth and nose acquire their first microflora. Through swallowing liquids in the mother's v****a the baby's digestive system gets its first population of bacteria, viruses and fungi."

Can you see that whatever imbalances and level of compromised health is in the mother's body when her children are in utero and then breastfeeding will be passed on to her children?

This isn't a guilt trip and it shouldn't be condemning. Many of us didn't grow up knowing any better than what we have done, and we are in so many regards a product of our society and culture. Please don't hear me laying a burden upon mothers for what they have passed on to their children.

Image by peasap

Rising to the challenge in the now...

I am taking this as a challenge to myself to see what can I do about it now, through God's grace. The past is the past. But I want to give my children every chance to grow up without such a heavy toll on their gut flora, and thus on their overall health!

I have seen in our children the signs of a compromised gut. All three of them have dealt with eczema fairly extensively. The two older ones have shown some tummy troubles from time to time, stools with undigested food in them, mild constipation, etc. Our baby dealt with colic this summer.

Something I have never really discussed on my blog (mostly because I am concerned about the backlash that I will receive) is the fact that our 2 1/2 year old son was showing some signs of developmental delays (motor and speech), as well as some behavioral activities that were similar to those of children in the autism spectrum. Immediately after a Candida/detoxifying diet to deal with his eczema about a year ago, those behaviors almost disappeared and his development suddenly took off, especially his language.

Please don't hear me saying that he had autism and was healed- that just isn't what I'm saying at all. I am simply sharing what I observed in his development and behavior, and the change that took place, and that I have seen enough evidence for me to believe that there is a connection.

All this to say that between my children, my own past of poor gut health, and my husband's battle with recurrent heartburn and other current health challenges, as well as all the chemotherapy drugs and antibiotics that he received during cancer treatments 2 1/2 years ago, I think we have many reasons to be interested in pressing the "reset" button.

Where to go from here

Is any of this striking a cord with you? Do you see your own health or your family's health in what I am talking about?

I have a guest post coming from a mom who has recently had great success with GAPS for her children. I will be also sharing from time to time as our family follows the GAPS diet, though I cannot begin to cover it nearly as extensively as has already been done on the internet.

Here is a gathering of some of the best resources that I have found for doing the GAPS diet:

GAPS Diet and Gut Health- from Kelly the Kitchen Kop. She has written multiple posts with much valuable information, and has many other excellent resource links
How the GAPS Diet is Helping Our Family- a guest post at Cheeseslave.
Starting GAPS and Modifying GAPS to Work For Us- both from Cara at Health, Home, Happiness
The GAPS Diet- I think this is the official website, and it has many excellent resources including detailed information for starting to implement the diet, as well as an online store where you can purchase the recommended Bio-Kult probiotics (I also just noticed that these probiotics are available from Amazon
as well)
Gut and Psychology Syndrome- more info on the diet, as well as another place to purchase the probiotics
The GAPS diet Yahoo Group- I will soon be joining this group, to have a place to share what we're doing and give/receive support and help from others who are also doing the diet.
More from Cheeseslave- several other posts, and her own update as she implements the GAPS diet for her husband

If you really want to do this, I highly recommend purchasing the actual book, Gut and Psychology Syndrome. It's a little bit pricey, but I'm so glad that I actually have it as it has explained everything in so much more detail and also offers a lot of recipes and suggestions for implementing the diet.

I know that I'm going to receive a flood of comments on some of the things that I've shared in this post. Please, keep it respectful, keep it clean, keep it kind. I have a delete button and I'm not afraid to use it. However, I am fully open to polite disagreement and big girl words. Thanks, all!

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Q&A: Living with PCOS

Stephanie @ Keeper of the Home — Tue, 30 Jun 2009 10:00:00 +0000

I've enjoyed your posts on PCOS. I'm struggling with that right
now. Do you think this condition contributes to my sugar cravings?

Jennifer

Definitely! But it's not just the PCOS, although that certainly contributes. I can think of 3 likely reasons for sugar cravings:

1) Unbalanced blood sugar and insulin levels, common in most with PCOS. When our blood sugar levels gets too low (and our insulin is off and thus not able to help balance it) the natural response is that we crave... yup, you guessed it. Sugar! It becomes a horrible, vicious cycle. Your blood sugar is low, so you crave sugar, you eat a donut, you feel great for a couple hours, then your blood sugar plummets, so you crave some chocolate, and on and on and on.

2) Most women (whether they have PCOS or not) have higher Candida or yeast levels in their bodies than is healthy. Basically, Candida is a form of yeast that feeds off of sugars, carbs, yeast, etc. that we eat You can imagine how much there is to feed Candida in a typical North American diet- all that white flour, sugar in nearly everything, yeasted white breads everywhere!

3) The fact that most of us are simply addicted to sugar and simple carbohydrates (white flours, pasta, store-bought baking, etc.).

What to do about sugar cravings?

The overall best thing is to move towards a whole foods diet, gradually cutting out more and more processed and packaged foods. Make your eating revolve around nutrient-dense animals foods (grass-fed meat and poultry, free-range eggs, whole and preferably raw dairy, wild fish), as well as whole grains like whole wheat flour, oats, brown rice and others (instead of refined, white grains), and plenty of fresh vegetables and fruit. Start replacing typical sweets and baked goods with homemade, more wholesome versions (and better sweeteners, like honey, maple syrup or Rapdura), or try eating fruit when those sugar cravings come instead. Seek out whole grain sourdough or sprouted grain breads, in place of store-bought white bread. And try to always eat a bit of protein with every meal or snack throughout the day, to keep that blood sugar balanced!

You will find, as I have (and I was seriously, completely addicted to sugar and white carbs!) that over time your taste buds will change and you will stop craving these sugars so badly. Your body and taste buds will begin to be much more satisfied with these wholesome foods, and you will start to feel better... so much better! Less headaches, less cravings, less fatigue, less digestive issues, less breakouts, less roller-coaster emotions. It's a very. good. thing.

I'm curious about the PCOS thing, which I also have. Did u take any
medication or supplements to help you be more fertile after u went off
the pill? My cycle is SO irregular, i haven't got the foggiest clue
whether or when I ovulate. I'm becoming quite depressed and
despondent, because we really want kids. But every time i miss a
period, it seems to be just my messed up cycle. I thought u might have
some advice.

God bless
Liz

Liz, I'm so sorry. I know the discouragement you're feeling and it's hard. Huge hugs to you!

The biggest thing that I did when I went off the pill (which I would never, ever recommend- avoid it like the plague!) was to switch my diet over to a whole foods diet as I've just talked about above. I think that this was really helpful for me in starting to replenish many of the nutrients that the pill had sucked out of my body, begin to balance my blood sugar and insulin levels, and to start to nourish my body more fully so that it could get back to cycling more regularly.

I'll tell you the truth, that it didn't happen overnight. It has been a process of about 6-7 years since I began to deal with PCOS, over the course of which my body has gradually begun to cycle more regularly on it's own, allowing me to conceive more easily. Even after having my first baby, when my cycle came back it was still incredibly irregular and it took us a year to conceive our second child, which eventually happened with the help of a mild ovulation medication (Clomid, also not something I particularly recommend).

A few suggestions... one is to add a really good quality B vitamin into your diet. Make sure that it has all of the B vitamins, but especially B6 and B12, which are crucial for hormones and reproductive function. These are really depleted while being on the pill. Another suggestion is to start tracking your cycle by charting it. This will really give you more of an idea of what's actually happening in your body, which is priceless. Third, look into Vitex, which I will talk about below.

I have really enjoyed your series on PCOS and have
even ordered Nourishing Traditions. I have a quick question about
Vitex. You mentioned that this was one of the most effective things
that you have taken for PCOS. I was wondering how often you took it
(i.e. every day of the month, only before ovulation stopping after you
ovulated, etc.). I've been wondering if I should stop taking after I
ovulated and wanted to hear what your experience has been as far as
that goes. Thanks!

Great question! For those who don't know, Vitex
(also known as Chasteberry) is a herb that is traditionally known to help balance hormones, specifically Follicle-Stimulating and Lutenizing hormones (crucial for ovulation). Many women, especially those with PCOS, have found that it helps to balance things enough to encourage ovulation and more regular cycles.

This was the case for me. I have used it both during the year that we tried to conceive our son, and also for several months before conceiving the baby I am carrying now. Both times I found it effective.

The thing about Vitex is that it requires a little bit of patience. In both instances, it took about 3 months to start to notice the effects from it and to begin to ovulate. This is considered very normal when using Vitex. It is recommended to use it steadily for 3-4 months before expecting to see any (or at least many) changes.

I have used both a tincture form, as well as capsules because they were cheaper. I found the tincture slightly more effective, but both worked. You can buy it at almost any health food store, in their herbs section. Look for it under both Vitex
and/or Chasteberry.

It should always be used daily in order to be effective. As for specific dosage, that will depend on which type, brand, etc. that you are using. Consult the package, or speak to a naturopath or a herbalist for more on dosage.

In all my research, I have never read anything suggesting that it is dangerous to continue on with it after ovulation, in case of conception. I would discontinue it as soon as I had a positive pregnancy test, but if you continually stop each time you ovulate, you will never be able to take it regularly enough to see it's effects. If anyone has any really solid information on a reason why it should be discontinued after ovulation, I'd be really interested to hear/read it, but my personal opinion is that it's not harmful.

For those with PCOS, is any of this helpful? Does it spark further questions or comments? Any other issues you would like to have specifically discussed?

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Calling For All PCOS Success Stories!

Stephanie @ Keeper of the Home — Mon, 11 May 2009 15:19:30 +0000

Image by JuanRax

I know you're out there!

Have you used a traditional/whole foods diet and made natural lifestyle changes to improve your symptoms of Polycystic Ovarian Syndrome? Have you lost weight, seen your symptoms dramatically reduce or even disappear, or finally achieved a long hoped for pregnancy?

Fellow PCOS'ers, if this describes you, I would LOVE to hear from you! I am hoping to compile some testimonies and success stories, in order to offer hope and encouragment to those who are struggling with this hormonal disorder.

As always, it needs to be stated that we are not the ones who ultimately bring healing to our bodies... it is always the Lord doing it in us. Let's just try to be aware of that as we share of the good things that He has done, by leading us to a greater knowledge of nutrition, natural health and how to wisely steward and care for our bodies.

If you're comfortable with it, or would like to leave just a little snippet, feel free to leave your story in a comment. If you would prefer to be kept anonymous, or would like to leave a more detailed story (3 paragraphs maximum, please!), then email me at keeperofthehome (at) canada (dot) com.

I absolutely can't wait to hear from you!

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Living with PCOS: A very good place to start

Stephanie @ Keeper of the Home — Thu, 12 Mar 2009 16:16:41 +0000

Anyone with PCOS knows that one of the most disconcerting aspects of the disorder (and in fact, the biggest giveaway to the fact that that's what you are dealing with) is the lack of a regular menstrual cycle.

In my own journey, my cycle has actually been a bit of a measuring stick for how I am doing at moving towards greater health. Both ovulation and regularity (having cycles that take approximately one month, give or take a week or so) have been clear markers for me that something is happening as it should be.

So, how do we move in the direction of regularity?

Really, this is done through the bigger picture of improving our nutrition, exercising, avoiding those things that hamper our efforts, and supplementing with herbs, homeopathics, vitamins and minerals.

Today I want to focus, though, on how to work towards a greater knowledge of our cycle and what is happening within our bodies. Though it is important to begin to do all of those other things, starting off with a solid knowledge of what is actually happening within your body is so very valuable!

Charting your Cycles

Do you really, truly know what's happening during your cycle? Could you pinpoint the day that you ovulated (or whether you even did at all)? Could you tell me how long your luteal phase was (my lutta-whatta phase?) and whether you have sufficiently high progesterone to support a fertilized egg? Are you having signs that indicate impending ovulation, without the big O actually taking place?

**This is an example of a cycle chart, with the blue dots representing basal body temperature, and the red line in the center representing the day of ovulation. More on this below**

All of these are important questions to be able to answer, for a couple of reasons.

Seeking Pregnancy: First of all, if you are seeking to become pregnant now or sometime in the near future, you would be served to know how your body works, when things happen (or don't happen), and how to best work with what's going on. Knowing your cycle also lets you know when to try to conceive, to have the best chance possible.

Something to Show: During the year that we sought to conceive our little boy, I charted faithfully, and I am so glad that I did. When the doctors wouldn't take me seriously and didn't want to run hormone tests and when I wasn't getting a positive test month after month, not only was I fairly certain of why it wasn't happening (I wasn't ovulating), but I also had something to take with me and help me to advocate for myself in my appointments.

More Information: Charting tells me when I am about to ovulate, and indicates to me when it has already happened. It tells me when to watch for my period (those with long cycles, like myself, will understand how helpful this might be!). It tells me whether my progesterone is likely too low, and whether my luteal phase (the time between ovulation and menstruation) is too short to allow an egg to implant in my uterus, and it helps me as I seek out ways to improve these specific issues that I see happening. Overall, it serves as a bit of a measuring stick for my reproductive health, and indicates problems that need to be addressed.

There are already so many great resources out there for charting (or using the Fertility Awareness Method, as it is also called), that rather than reinvent the wheel, I'm simply going to direct you to them:

Naturally Knocked Up: How to chart your temperature, Checking your cervical mucous, Using cues from your cervix position

How the Fertility Awareness Method Works: Start on the first page, and then click the link that says Next at the bottom of each page (it's 3 pages total). This is from the author of the book Taking Charge of Your Fertility.

Fertility Friend: This is a site that offers free online charting (rather than simply making your own chart with graph paper). It's convenient and something I have used before. Their handbook on fertility is extremely thorough and gives a really excellent overview as well as answering many more detailed questions on the topic.

Taking Charge of Your Fertility
by Toni Weschler: This might just be the most comprehensive book on this topic and is a
valuable book for any woman to own (I have it and have recommend it to
many women!)

Any other charters out there? For those who do chart, how have you found it to be beneficial? What other resources or charting tools have you used and liked?

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Living with PCOS: More Q&A

Stephanie @ Keeper of the Home — Thu, 26 Feb 2009 05:13:45 +0000

Continuing on from Monday's post...

3) Do you have the insulin problem (insulin resistance) and if so, how do you deal with it?

I
do have insulin issues, although mine are not as pronounced as some
women's. This may be because I have been able to maintain a healthy
weight, ever since I began to drop the junk foods I had been accustomed
to eating and turned my diet to focus on whole foods instead. I think
that keeping my weight maintained is crucial for improvement with
insulin resistance.

Other things that I have done, or would recommend for those who especially struggle with this area are:

Avoid all refined sugars and grains, as these are the worst offenders for insulin and blood sugar imbalances
When eating anything with sweeteners, even natural sweeteners,
eat some protein and/or fat with it (such as a piece of cheese, a few
spoonfuls of yogurt, a glass of milk, a handful of nuts or seeds) at
the same time, as this helps to maintain more steady blood sugar
levels.
Try using supplements such as Chromium and Cinnamon (both readily
available at any health food store), which support healthy blood sugar
and insulin levels
Get active! I notice that I have more difficulty with my blood
sugar balance during seasons when I am less active, such as in the
winter. Any sort of exercise or activity is beneficial, whether it's
going to the gym or for runs, or simply taking a walk or doing some
gardening (or even vigorous housework!). Every little bit helps, and the more regular, the better.

4) What advise would you give me to treat PCOS naturally?

My biggest pieces of advice would be to:

Avoid conventional/pharmaceutical treatments, such as birth control
pills or Metformin or others. I do know some people who have used Metformin
briefly to start getting their insulin under control and begin to lose
some weight, and then get off of it once they have seen some progress.
This is one way to use Metformin more sensibly, although I
cannot think of any way that birth control pills will contribute to
long term healing or balance. Generally, I would say to avoid these and
instead begin to pour your efforts into lifestyle changes.
Begin with your diet. Here are my Top 3 nutritional changes
that I would recommend to anyone starting out and looking for a few
things to begin to change. Some great reads to get your going are The Maker's Diet
and Nourishing Traditions,
which will help to explain a lot of the why's behind what they are
suggesting. Don't expect to make all of the changes at once, but pick
one or two things and get started!
Try to find a reputable Naturopath. There are so many wonderful
supplements, herbs, homeopathic remedies, etc. out there that can
really make a difference, but unless you have a lot of time to spend
really digging into the research yourself, it can be a bit overwhelming
at first. By seeing someone who works with these issues regularly, you
reap the benefits of their experience and recommendations and it gives
you a great starting place.
Bring it before the Lord. We don't deal with this on our own, but
only with the help and grace of our good God, who knows us and our
bodies intricately. I am grateful to God for the teaching and resources
that He has brought my way, and also for the continual reminders to
bring all of my efforts back into submission to Him. I am learning to
trust Him as my Healer, and not myself or anything natural that I do.

Now that I'm getting back into this series a bit, are there any particular concerns or questions that you would like to have answered? I definitely do not have all the answers, but I'll try my best!

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Living with PCOS: Some Q&A

Stephanie @ Keeper of the Home — Mon, 23 Feb 2009 04:18:31 +0000

Hello, fellow PCOS'ers!

I hope you don't think that I have forgotten or abandoned you in light of my current pregnancy! In fact, it makes me even more eager than ever to continue to talk through the issues surrounding PCOS. I hope that I can offer encouragement, as I keep sharing about the lifestyle changes that I have made and the natural ways that I have been able to address PCOS, as I really believe that God has used these changes to bring healing and allow me to conceive and carry these precious babies.

To get back into this series, I thought I would answer some questions that landed in my email a while back, since I think that they are relevant to many of you:

1) Do you take anything for your PCOS?
I have never been on Metformin or any other specific PCOS medication, although I did do a brief stint on birth control pills at the beginning of my diagnosis, before I began to learn more about the natural options available to me.

Here is a brief list of some of the natural remedies/supplements I have taken over the years. At some point, I will post about these things in more detail, but for now I will list some of the things that I have taken:

Natural Progesterone Cream- This was one of the earlier supplements I took- I think it helped somewhat, though I'm not sure that I would go this route again
Seed Cycling- This is a method of using ground seeds (like sunflower, sesame and flax) along with healthy oils (flax and evening primrose oil), during the two different parts of the cycle (Days 1-14 and Days 15-28). This was recommended by my previous Naturopath and I think that it did help to promote regulation of my cycle. Here is an article on what seed cycling is all about.
B vitamins, especially B6- The B vitamins are important for hormone balancing, especially B6. This is a good supplement for anyone with hormonal imbalance, and also helps in early pregnancy as well.
Essential Fatty Acids- At first, I took Flax Oil, because that is what I had heard and read the most about. Over the years, I have come to believe that Cod Liver Oil can be an even better choice, although I think that both are beneficial for their Omega-3 fatty acids, which are important for hormone balance and which most of us are lacking in.
Vitex or Chasteberry (same herb, different names)- This is a herb which can be taken as a capsule, a tincture or a tea. I have taken it in capsules to be cheaper at times, and also in tincture form, which is more expensive but also more effective. This herb is commonly used to support hormone balance and regular cycles. It takes about 1-3 months to begin to be effective, but after that time, I found it to be one of the most helpful things that I took, as far as seeing obvious effects in a more regular cycle and ovulation.
Homeopathics- I will have to try to research exactly what these were, but my Naturopath had me on a series of homeopathics, which I took on Days 1, 7, 14 and 21 (each one was different).
Rhea's Herbs Female Correction- I didn't actually get to take this, as I had bought it to begin right before I found out I was pregnant. Obviously, I can't vouch for it's effectiveness, but it is a high quality herbal tincture, using herbs that have traditionally been used for female hormone balancing.

2) If not, do you just follow the Nourishing Traditions book?

Although I've tried the above-listed things, the most important thing that I have done (in my opinion) is to make huge dietary changes. I have spent the past 6-7 years slowly making these changes, such as decreasing and cutting out refined sugars and grains, increasing my fruit and vegetable intake (and moving towards organic to avoid pesticides), dropping all conventional meat, dairy, and eggs (replacing them with grass-fed, free range and organic), and moving to completely un-processed and un-packaged foods.

Though I have only been using Nourishing Traditions for the last couple of years, I have seen the most change during this time. I really believe that my body especially needed the high-quality proteins and fats that this book encouraged me to make a bigger part of my diet (through grass-fed meats, free-range eggs, wild fish and fish oil, grass-fed and raw dairy, coconut oil, etc.), and that they have played a role in improving my hormone balance.

There were two more questions asked, which I will answer later this week. I'm sure these topics bring up some questions, so please, fire away!

And for any others who have been dealing with PCOS naturally, I'd love to hear some of the natural things that you have tried and the dietary changes that you have made!

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Nourishing Traditional Diets- For those with PCOS and anyone else desiring good health!

Stephanie @ Keeper of the Home — Wed, 17 Dec 2008 05:45:01 +0000

I have been leading up to writing more specifically about what good nutrition looks like for those living with PCOS. Although what I have to share today is not specifically about PCOS, it is solid, nutritional teaching that will benefit anyone and is the backbone of overall good health.

These are the teachings of Dr. Weston Price, whom you will learn more about in these videos and articles. Throughout the years that I have been studying nutrition (6 years going on 7), this is without a doubt the most solid and excellent teaching that I have come across. Over the past 3 years, my family has been slowly adapting more and more of these principles into our diet. We are not there 100% yet, but we are closer than ever, and continually working to improve our diet more and more.

I believe that we are starting to see more of the fruits of that, in the good health of our children and in my health in particular! There is still some work to do on my husband's health, and some obstacles to overcome (namely, his work schedule and the difficulty for him to avoid eating poor foods with clients and coworkers, and to be able to consistently eat more of what I prepare for him), but we're working on that, too!

Getting Started

These 3 videos are an excellent introduction to understanding what traditional diets are all about! They are from Sally Fallon, the president of the Weston Price Foundation, and author of Nourishing Traditions
.

They're each just under 10 minutes long, and I'm pretty sure that they skip over some parts of Sally's speaking, but what they do go through is excellent and very thorough, and will give you a really good introduction to the ideas behind her nutritional teaching (which is based on Dr. Weston Price's work)

Additionally, these two articles are a bit long, but they give a great overview of Dr. Price's work and findings, including pictures comparing those who did and did not eat traditional diets, and applications from his teaching for us today.

Ancient Dietary Wisdom for Tomorrow's Children

Dr. Weston A. Price

I will try to give a more step-by-step outline of how to adapt these nutritional principles to how your family eats in the new year, but in the meantime, I hope that they inspire you to begin to learn more!

I am not the only one out there seeking to follow these principles and teach them on my blog! This teaching is definitely spreading and becoming more well known and accepted. Why don't you get to know these wonderful blogging friends of mine as well, for more encouragment and help on your journey to better nutrition and health?

Lindsay @ Passionate Homemaking
Kimi @ The Nourishing Gourmet
Kelly @ Kelly the Kitchen Kop
Donielle @ Naturally Knocked Up and Raising Peanuts
Michelle @ Frugal Granola
Laura @ Heavenly Homemakers

What do you think about the concept of traditional diets? Have you begun to apply any of these principles to your own eating habits (and if not, what holds you back)? For those who have begun to, have you noticed any difference since making these changes?

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Living with PCOS: When things aren’t going as I’d like

Stephanie @ Keeper of the Home — Thu, 13 Nov 2008 23:19:11 +0000

How has your PCOS been worsening the last few months? And why do you think it has been happening?
Lynnette

Thanks for the question, Lynnette. Well, in a nutshell, my cycle came back almost 5 months ago (since having my baby almost 18 months ago). It has been very off, despite the fact that I am slowly weaning, which helped make it more regular after I had my daughter. It's also still annovulatory, despite using some supplements which helped me last time.

As well, I can feel that my blood sugar is out of whack. I had blood sugar problems during my 2nd pregnancy, and so I know what they feel like now. I can tell that my body just isn't doing well with sugar or even too many grains. It just feels, well, off. Hard to describe. I've also noticed my middle and ring fingers on my left hand quite blue some mornings, a sign of poor circulation, and sometimes related to blood sugar disorders like diabetes (which PCOS puts me at risk for).

Why is it getting worse? I don't honestly know. I've done much to improve my health, but I am less active right now than I have been at many other points over the past 5 or 6 years. Perhaps my body really needs that exercise to balance my blood sugar and hormones? Maybe there are just too many toxins in my body, or my Candida levels are high again. I've been waiting to have a chance between pregnancies and nursing to be able to do a thorough cleanse, which I plan to start next month.

Or maybe it's the fact that I had sooo many years of being extremely unhealthy and rough on my body that I am really reaping the natural outcome of that. Though I can improve things greatly through nutrition and natural living, there are a lot of things that need to be undone, and there may certainly be permanent damage, because of a variety of factors. I have to consider that as an option.

Obviously, these are fairly personal details that are difficult for me to deal with at times. I share them because I want to be open about my struggle with PCOS, and to create a safe place for those who struggle as I do. For me, it's just not worth it to blog if I'm not willing to be transparent and vulnerable with you all. There is so much to be gained by being real with each other, sharing not only our victories and our joys, but also our weaknesses and our disappointments.

I also think it's important to say that although I am pursuing greater health and freedom from this disorder and it's impact on my life, I am also learning more and more to rest in the perfect will of God, trusting in what He allows in my life and that He will work it all out for good and for His glory.

Some days are difficult and I need those around me to challenge me to be patient, to relax, and most of all, to relinquish control over this issue and trust God in it. Most days, I have peace, and that is a gracious gift from His hand. He is so good. All the time. Can I get an amen?

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Living with PCOS- Things to Avoid continued

Stephanie @ Keeper of the Home — Wed, 05 Nov 2008 06:09:07 +0000

Let's continue on with our look at things to be avoided when dealing with PCOS and it's symptoms (and I know that last time I said there were 10 in total, but I realized one of them was redundant, so I guess it's only 9 now.

6) Vegetarianism/ Low-Fat Diets

There are a few really good reasons to keep up your intake of both animal products and good fat sources in order to promote a healthy reproductive system:

Being underweight can seriously compromise your cycle and fertility (and eating both vegetarian or low-fat can both contribute to having a BMI that is too low)
There is growing evidence that low-fat dairy and diets in general contribute to decreased fertility
Vitamin A is an incredibly important nutrient when it comes to healthy fertility and pregnancy (more on this to come), but despite all the hype about receiving it adequately through plant sources, it's most usable form is found in (you guessed it) animal products and full fat dairy! Check out this Diet for Pregnant and Nursing Mothers, put together based on the traditional, cultural diets for women during their child-bearing years. These would be great suggestions to take to heart!
These diets include insufficient (but absolutely necessary) dietary components such as good cholesterol, Vitamin D and essential fatty acids (all important for reproduction). See this article for more on how diet affects women's reproductive health.

7) Conventional Tampons and Pads

Many women may have heard of more natural or reusable (cloth) products for women, but the reason is most often either for environmental concern, frugality, or comfort. What is unknown to many women is that both tampons and pads contain chemicals that are harmful to our bodies, including to our reproductive systems and also our level of fertility.

I mentioned last time that we need to be aware of environmental estrogens and do our best to avoid them, many of which are harmful chemicals found in food, beauty products and household products. So let's just add tampons and pads to the list of products containing unwanted toxins, which is particularly concerning when you consider the close and prolonged contact these products have with vulnerable parts of our body. Most (except for the natural brands) contain high levels of chlorine, from bleaching. As well,

Chemicals in tampons include dioxin caused by bleached rayon, aluminium, alcohol, and additives which also produce dioxin. (source)

Dioxin is a particularly toxic chemical, quite possibly one of the most toxic out there, and any amount introduced to our bodies may be harmful. For a really good overview and a wealth of links on the topic, see this site. As well, there are links to reproductive and hormonal disorders specifically, such as this article on Tampons and Endometriosis, and this one on Dioxin and Male Sterility, and this EWG article which mentions the possible link between chemicals and reproductive system disruptions..

For more on the topic of women's products and alternatives, as well as some more links to safety and health issues, see this previous post of mine.

Trans Fatty Acids

I think it's safe to say that we've all heard that we should avoid trans fatty acids. So why should those with PCOS avoid them in particular? Two basic reasons:

They've been connected to a decrease in the response of blood cells to insulin, which is not good news for those with diabetes or any other insulin related disorder. I mentioned last time that those with PCOS struggle to balance blood sugar and maintain correct insulin levels, so eating trans fats will only exacerbate this problem. (Sources- Here, here, and here)
They also interfere with the conversion of omega 3 fatty acids, and can promote further deficiency of these all important fats, which most of us already struggle with as it is. As I mentioned above, EFA's are important for a healthy reproductive system, as are all good fats. (Again, you can find more about this topic deep in the midst of this detailed interview of fats expert, Mary Enig, PhD).

As trans fat labeling laws are not yet ideal yet, don't rely on the packaging to tell you whether or not they are present in a food. Look in the ingredients for the words "hydrogenated" or "partially hydrogenated" or even "shortening" before deciding to indulge.

9) Toxins in Food

Lastly, there is yet another area of toxic chemical exposure to examine, and that is sadly in our food. Here are a few ways that food additives, pesticides and contaminating chemicals have an effect on PCOS and hormone balance:

BPA- Found in canned foods (through the inner lining of the can). Increases insulin resistance, mimics estrogen, and is linked to recurrent miscarriages (source). Here are some tips for avoiding BPA.

MSG/Aspartame- MSG is found is the great majority of packaged foods (see this list of names it goes by), and Aspartame is in chewing gum (nearly every brand!), diet sodas and other beverages, "sugar-free" treats, some candies, and more. "What causes PCOS... Excess intake of substances such as excitatory amino
acids, found in many food additives like MSG, aspartame,
glutamate, etc. that affect the pituitary regulation of
the ovary cycles" (source). As well, MSG intake greatly reduces the success of achieving pregnancy (source).

Pesticides- Many (DDT,
vinclozolin, endosulfan, toxaphene, dieldrin, and DBCP, to name a few) have hormone-like activity (source). Pesticides in general are thought to be endocrine disrupters (disrupting the work of the thyroid gland, which governs hormones), including Monsanto's Roundup in particular (a very common pesticide). One study of 3 common farm fertilizers specifically showed endocrine/thyroid disruption. See my post on knowing what to buy organic, and also on washing your produce.

Where to go from here

Now that we've looked at some of the Don'ts of living with PCOS, I'm eager to move on to the Do's! In the upcoming weeks, I'll begin to take a look at important dietary changes and improvements to make, supplements to consider, as well as lifestyle tools that can have a positive impact.

For those who have been following this series so far, I hope that you're beginning to be excited (and not discouraged) as we look at the information that is out there. Though there is work to be done, and things to be changed, I think it is hopeful to realize that improved health is not beyond our grasp. I don't know about you, but I love to learn that there are actually things that I can do, and that I don't have to live in passive acceptance of the status quo when it comes to my health!

Which things do you find the hardest to avoid? What do you think about these suggestions? Thoughts and/or suggestions from those who are already trying to put these things into practice?

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Living with PCOS: Things to Avoid

Stephanie @ Keeper of the Home — Thu, 16 Oct 2008 22:35:36 +0000

Perhaps you've heard the phrase "First, do no harm". It's a phrase used in medicine, and it refers to the physicians duty to consider first how any interventions or treatments may cause unnecessary harm when treating a patient.

When it comes to living with PCOS, I think that before we start trying to add new and helpful things into our diet or routine or supplement regimen, we first need to take a look at anything that needs to go. As helpful as improving our nutrition or anything else may be, if we are still clinging to things that are counter-productive, we may find that the results of our efforts are slower or less than we might hope for.

The list in this post may seem random at first glance, but these are all pieces of the puzzle, and unfortunately, balancing hormones is a fairly complex puzzle as anyone who has tried will attest to. The exciting thing, though, is that the pieces do start to come together and make incremental differences that will build upon each other and ultimately bring about real change and improvement!

To start us off, here are the first five of ten items I want to address, in no particular order:

1) Soy

In a very brief nutshell, here is the main issue with soy as it relates to PCOS:

Soy phytoestrogens disrupt endocrine function and have the potential
to cause infertility and to promote breast cancer in adult women.

To read a fairly short and simple but helpful article on the effects of soy, including on hormones, see Soy: Is it Healthy or Harmful. As well, this Soy Alert! index at the Weston Price site (where the above statement was taken from) is a goldmine of articles addressing all of the various concerns with soy. I can't say it strongly enough, but soy is NOT the health food that it is promoted to be! In my personal experience, I have previously been told to try using soy for my hormone issues, and it is evident within days that it is doing nothing but throwing me even further off balance, as I grow more irritable, tired, and begin to break out. Soy is a definite no-no, in my books!

2) Refined sugars and grains

I have only addressed it briefly so far, but a large part of the underlying problem in most women with PCOS is the way their body handles blood sugar and their insulin balance. Clearly eating more sugar only exacerbates this problem (particularly refined, white sugar, rather than whole food sweeteners such as fruits or even honey, which are lower on the Glycemic Index than white sugar). Eating foods high on the Glycemic Index (which are usually refined and/or sugary), causes your blood sugar to spike quickly, and then drop, influencing not only your hormones, but also your weight, mood, energy and more.

As for refined grains (source),

We know that eating too much sugar can lead to blood sugar imbalances.
Since white flour breaks down into sugar, it too can lead to blood
sugar problems.
I often work with people suffering from blood sugar problems who try to defend
their diet by claiming that they don't eat any sugar. Yet they have
a bagel for breakfast, pasta for lunch, pizza for dinner, and snack on pretzels
all day long--not realizing that even though those foods don't
taste sweet, they quickly turn into sugar! As far as your blood sugar is
concerned, your body doesn't know the difference between a teaspoon
of sugar and a slice of white bread!

Of interest: Replacing White Flour with Whole Grains in Four Simple Steps, Adjusting your Taste Buds Part 1, and Part 2, and Traditional Diets (an excellent overview of Weston Price's findings and dietary suggestions)

3) Environmental Estrogens

These are chemicals (usually toxic) which act similarly to estrogen in our bodies. Technically, these environmental estrogens are called "xenoestrogens", and they are a major problem because they mimic and disrupt hormones, and can actually trick the body into thinking that it has too many or not enough hormones, and can seriously mess with our delicate hormonal balance. Many of us have bodies that are on a bit of an estrogen overload, or have "estrogen dominance" as it is often referred to. Here is a great article which explains this concept.

A few specific places to avoid these xenoestrogens: pesticides, herbicides, conventional meat (given growth hormones), plastics (BPA, PCV, dioxin, etc.), fabric softener and dryer sheets, soy, beauty products (pthalates and petroleum-derived chemicals like parabens)

Some of the information out there is a bit sketchy, but these are some of the better lists that I was able to find of environmental estrogens and how to avoid them: Environmental Estrogens and Xenoestrogens Interfere with your Normal Hormones, and Health and Xenoestrogens (note- I don't know much about either site, so be discerning- I'm recommending these sites/articles solely for their lists and info on what to avoid, nothing else). As well, here's a good article from EWG on Nine Ways to Avoid Household Toxins. I know this is a lot of information and links, but take what you can from it and don't stress out about the rest! You can always come back to look at it again later.

4) The Pill

Upon diagnosis of PCOS, most doctors will quickly pull out their prescription pad and suggest using the birth control pill to "regulate or establish regular menstrual cycles". Nothing could be further from the truth.

Though the Pill gives the appearance of a regular cycle, in actuality it is suppressing the natural hormones that cause a woman's cycle to occur, and the bleeding that comes about at the end of the month is a false, withdrawal bleed, not the result of a completed menstrual cycle. This completely undermines our efforts against PCOS, as it suppresses and upsets the hormonal balance that we are trying so hard to re-establish. What we want to do, as I will discuss more in future posts, are things that will support a normal hormonal balance and thus a naturally occurring menstrual cycle, rather than one controlled by drugs!

In addition, the Pill has these (among many, many other) effects, that also fight against those of us with PCOS:

In Solved: The Riddle of Illness, Dr. Stephen Langer writes
that "the Pill. . . can cause severe bodily damage in hypothyroidism." Oral contraceptives may aggravate insulin resistance and longterm
risk of diabetes and heart disease... Many women taking the Pill have reported weight gain--a sign
of estrogen dominance and/or insulin resistance--as well as depression
and even psychosis.

Excellent information on this topic in the article Rethinking Reproductive Health, and Just Say "No" to Birth Control Pills (and no, I'm not trying to give my opinion on what method of birth control to use, if anything, but am only trying to highlight some of the dangers of using the Pill specifically).

5) Caffeine

Forgetting for the moment all of the other reasons you know that coffee (and other caffeinated beverages) are bad for you, let's focus on a few that may have a direct impact on PCOS:

Coffee and other stimulants increase insulin levels, a definite negative for those struggling to control insulin and blood sugar levels
In general, caffeine intake has been linked to lowered fertility rates (this is somewhat debated- there are stats on both sides of the debate)
Caffeine contributes to acidity in the body (rather than neutral or slightly on the alkaline side as they should be). This acidity can impact hormonal balance.
At the very least, caffeine minimizes absorption of important minerals and other nutrients, and can even cause our body to excrete (get rid of) excess nutrients through our urine. When trying to build a healthy body with a healthy hormonal balance, we want to keep every nutrient we take in!

Next week, I'll cover the next 5 things to avoid, and then I'll move on to some of the things that we want to add in to our diets, as well as lifestyle changes and supplements that can help!

For what it's worth, to those who may be looking at this list and feeling discouraged, I don't do it all perfectly. Out of these five and the next five, the two that I really struggle with the most are sugar and caffeine. I've mentioned before that I grew up eating a lot of junk, and with a real addiction to sugar and coffee. Old habits die hard. Though I have gone through long seasons (since working on my health) where I have been completely caffeine and/or sugar free, I have not managed to do either one continuously. At home, I find it easy to avoid sugar, but when out with friends, I struggle with saying no and feeling left out. When it comes to coffee, I find I can give it up pretty easily, but then when I move into seasons of extra stress and tiredness, I pick it back up as a comfort food and a way to cope with fatigue.

I am currently working to seriously cut both refined sugar and caffeine completely out of my diet once again, as I know full well the effects they have on my body. I hope it's helpful to know that I'm not some sort of wonderwoman who finds this all to be a piece of cake. It's natural to struggle to give some of these things up, but I want to encourage you (and myself) to keep pressing on and doing the best we can to steward our bodies and our health, for His glory!

What are your thoughts on these first five items? Which is most difficult for you? What strategies do you use for avoiding any of these items?

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Keeper of the Home » PCOS

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