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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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