Managing PCOS the natural way!

PCOS (polycystic ovary syndrome) is a condition of that affects a woman's ovaries.  In PCOS, the ovaries are normally bigger than the average.  The surface of the ovary has an abnormal amount of small follicles (sacs of fluid that grows around the egg and allows it to release) which tend to be small (generally less than 10 mm) and immature and rarely grow to maturity (and ovulate).  These can be seen on an ultrasound scan. A woman with PCOS may struggle to fall pregnant as it means she rarely ovulates and consequently is less fertile.  She may also have irregular periods and have excess weight and body hair.  Acne and hair loss may occur.

PCOS affects up to 10 per cent of women between the ages of 15 and 50.  Around 25 per cent of women have polycystic ovaries without PCOS - in other words there are multiple cysts on the ovary but no symptoms or health problems.  These do not normally interfere with fertility.

Cysts can cause hormonal imbalances such as too high levels of LH (luteinizing hormone: the hormone that triggers ovulation) and blood sugar imbalances or insulin resistance.  Accumatively, these conditions can make ovulation difficult.

If you smoke, are overweight, have diabetes or a close female relative with PCOS, you are more likely to get PCOS.  Hormonal imbalance, poor diet and stress will exacerbate the condition.  High levels of oestrogen are found in women with PCOS.  When you are overweight you tend to have higher levels of circulating oestrogen (produced by fat cells) which is why weight management is important.  Also optimum liver health is crucial to help your body dispose of excess hormones and toxins.  B vitamins are extremely important for liver health so ensure you are getting good levels via green leafy vegetables, brown rice, quinoa, lentils, eggs and turkey.  Promote a well functioning liver by drinking 8 glasses of filtered water daily and cut down (preferably avoid) alcohol (as it places additional strain on the liver).

A diet high in saturated fat is known to stimulate oestrogen production so cut down on saturated fat especially in animal fats (like red meat).  Saturated fats also produce pro-inflammatory hormones which can worsen period pain and cramps related to endometriosis.

Make sure you do moderate exercise - aim for 20 minutes of activity 3 times per week, gradually building up to 30 minutes, 5 times per week.  Walking, swimming, cycling and Zumba! is fun.


See my website to find out more about how Nutritional Therapy can benefit you!

Vikki Le-Gallienne Dip ION mBANT CNHC Registered

Boost your immune system in preparation for baby!

If you're having IVF treatment, you may think it's completely out of your hands and now it's all down to clever medical technology and science.  Well, partly this is true - it's a mere miracle that babies are created naturally, let alone in a dish in a laboratory!

One of the most important things you can do for your body when trying to conceive (naturally or otherwise) is to make sure you are as healthy as possible.  Remember, your body will be providing the "casing" for this little life that you are going to create.  Pre-conception, a nutrient-dense, healthy diet will boost your chances of conceiving and having a healthy baby.  It will also keep your weight under control and balance your blood sugar.  

The problem with the foods we eat in this current day and age is that many of them are highly processed and refined - such foods are stripped of many of their fertility-boosting nutrients.  It is thought that more than half of women are falling short on nutrients in their diets with 80% of them not consuming enough omega 3 fatty acids (required for healthy brain development of the foetus).  Surveys reveal that only 15% of women (and 13% of men) are eating the recommended 5-a-day of fruit and vegetables.

It's not as hard as you think!  All you need to do is to aim to eat all of the main food groups in you daily diet.  This means that you need to include carbohydrates, fibre, essential fats (from nuts, seeds and oily fish like salmon, mackerel and sardines), protein and lots of water (up to 1.5 litres in the form of herbal teas, diluted fruit juice and mineral or filtered water).

Good 'ole carbs!


Carbohydrates are energy foods!  Complex carbohydrates are the ones you need to aim for, including vegetables, wholegrains (like brown rice, rye and granary), legumes such as lentils, peas and beans.  Exclude simple carbs as much as you can (such as white sugar, white pasta, white bread etc).  Fruits are simple carbohydrates too but these are packed with fertility-boosting vitamins and minerals.  The secret is to eat fruit with some form of protein such as a few nuts and seeds and/ or a dollop of plain yoghurt (to lessen the negative impact of the sugar on blood glucose levels).

Why is fibre important for fertility?

Wholegrains, fruit and vegetables provide you with good portions of fibre to keep your bowels healthy and well.  Sufficient amounts of fibre will help your body dispel of toxins and old hormone residues, ensuring that vital nutrients get in.  Don't go to crazy with bran though as it can actually block the absorption of important minerals like iron and zinc.

Protein provides amino acids - the building blocks of life!


The body is unable to store protein which is why you need a constant intake.  Protein also provides a source of slow release energy (unlike refined carbohydrates and sugar) making you less likely to "binge" on sugar later on.  Aim to have some form of high-quality protein with every meal such as oily fish, eggs, pulses, beans, nuts, lean poultry and lean cuts of red meat (try to have organic meats if you can).  Red meat and poultry should be consumed in moderation (2 to 3 times per week).  Try to avoid red meat if you have endometriosis or are at risk of getting it (studies have shown that women consuming high levels increase their risk of endometriosis; Parazzini et al 2004).

Want to find out more?  See www.nutristudio.co.uk and find out what Nutritional Therapy can do for you!

Eat healthy, live happy!

Vikki Le-Gallienne Dip ION BANT CNHC Registered

Bibliography:  Glenville M (2008) Getting Pregnant Faster Kyle Cathie Ltd