Top 3 Tips For PCOS

TOP 3 TIPS FOR PCOS (Polycystic Ovarian Syndrome)

29 / SEPTEMBER / 2021

SHEREE'S HEALTH DIARIES

It’s PCOS awareness month (and I am a little late to the party), but I am here to wrap it up with a bang! So what is PCOS, why does it matter, and what can we do about it! 

Polycystic Ovarian Syndrome is something that over 100,000,000 women are affected by, and is therefore considered the most common endocrine disorder in women of reproductive age (endocrine = hormonal system). 

It is an inflammatory endocrine disorder that is typically a result of high androgens (and often elevated luteinizing hormone - LH). Essentially both prevent your ovarian follicles (eggs) from reaching ovulation (the release of the egg) or delays ovulation which is why women with PCOS can experience irregular or absent periods. 

It also has a significant impact on infertility, which can be heartbreaking and extremely challenging for those diagnosed with this syndrome. 

PCOS can also lead to other symptoms including:

-  Weight gain
-  Acne
-  Oily skin
-  Hair thinning/hair loss
-  Unwanted body hair (on places like face and arms)

WHAT CAN YOU DO TO SUPPORT YOUR BODY

The good news is, there is a LOT you can do to support your body if you have PCOS, to optimise your body for your health, and fertility if that should ever be a goal. In fact, it is a condition that can be reversed and healed!! I’ve shared my top 3 below! 

BALANCE YOUR BLOOD SUGAR LEVELS

I have said it before and I will say it again… this is THE number one thing you can do to balance your hormones! Insulin dysregulation or resistance can alter both FSH and LH production and therefore can lead to the CYSTS actually forming on your ovaries. 

You want to eat whole real foods that include a high quality source of protein, e.g. lean cuts of meat, high quality fats like walnuts and avocado, and plenty of leafy greens to support your liver and gut health! 

Carbs are also essential for healthy hormones, but the quality of carbohydrates are the most important when we are looking at PCOS. So root veggies like potato, sweet potato, pumpkin and wholegrains (preferably gluten free) are going to be your go to’s. 

DO NOT USE THE PILL TO MAKE YOUR CYCLES ‘REGULAR’

This is like turning off the smoke alarm without putting out the fire. The pill, or other hormonal contraceptives, only exacerbate the issue further, by shutting down ovulation completely. 

It may feel like it is working temporarily, but it is not the solution! Instead, balance your insulin and androgens with the tips above, and keep stress to a minimum, making time for you during your day. Try mediation, journaling, or yoga! 

FOCUS ON YOUR CIRCADIAN RHYTHM

As PCOS is an issue of ovulation, and cycles are most often irregular, it is super important that you focus on getting your daily rhythm regular, before you can think about getting your monthly rhythm regular. 

As females we have both our circadian rhythm (24 hour cycle) and infradian rhythm (monthly cycle). So, we must first balance one, then the other. One of the best ways to do this is through establishing a good sleep pattern. 

Focus on waking and sleeping at the same time every day over the next few weeks to allow the body to bring the circadian rhythm back into balance. It sounds simple, but the body loves the fundamentals, routine and consistency, and without enough or regular sleep, nothing in the body is going to be happy!

@nicolemjardim - Instagram 

If you are looking for further resources on PCOS or getting support check out:

The Period Party Podcast

The Book: 8 Steps to Reverse Your PCOS - Dr. Fiona McCulloch

@larabriden
@nicolemjardim,
@drjolenebrighton on IG

Yours in Health,
Sheree xo

SHEREE BEAUMONT

Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!

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9 Signs Your Hormones Are Imbalanced

9 SIGNS YOUR HORMONES ARE OUT OF BALANCE

25 / AUGUST / 2021

SHEREE'S HEALTH DIARIES

So, you’ve landed here because you can tell there is something not quite right in your body… you’re experiencing symptoms, but you aren’t too sure what they mean, or what to do about them. Or maybe you’ve been told it’s all in your head (don’t even get me started on this one) 

Well, the great news is… You’re in the right place! If you feel like your hormones have gone haywire, then listen up because I am about to drop 9 signs and symptoms that whilst COMMON are not NORMAL and are clear indicators that your hormones need a bit of a reset! 

THE SIGNS & SYMPTOMS

1. MOOD SWINGS

Ever acted like a crazy b**** only to find out that you were getting your period the next day (that explains a lot now doesn’t it). Or maybe you’re an emotional rollercoaster for the final two weeks of your cycle and feel like it is totally out of your control. 

YUP! This is a key sign your progesterone is deficient, or estrogen is dominating over it, or your stress hormones are running the show! 

It might be time to slow down, and maybe look at getting some support from either herbs or supplements (my favourites being Eve Wellness Co. chill pills or period pal) or reach out to a holistic nutritionist (like myself or someone you trust) to get some tailored support 

2. LOW LIBIDO

Can’t tell if it’s your partner? Or you? Or maybe your vibrator isn’t even doing it for you anymore… No it’s not because you are female, it is actually because your hormones aren’t happy. 

So many women put up with having painful sex, or just don’t feel like having sex at all because their hormones are out of whack. This can often be low testosterone or a lack of ovulation. Try adding in some strength training to your weekly regime to give the testosterone a boost! 

3. HEADACHES 

These can be a real pain in the butt, especially when you are just wanting to focus! The most common hormonal headaches are the ones you feel down the side of your head… this typically happens in the lead up to your period. 

If you get a headache around your forehead it could simply be dehydration, or if it's around the back, check your neck for tension or consider how long you sit behind a screen all day. 

Things like B vitamins, turmeric and ginger for a natural remedy or even some yoga or breathing practices to relieve the tension. 

4. NIGHT SWEATS

I’ve been here… my partner calls it waking up in Lake Taupo (if you’re in NZ you’ll understand). Honestly, aside from being embarrassing, it is actually a nightmare because your sheets get drenched, you get cold and it interrupts your sleep which if you’re anything like me… does not make for a happy human! 

Night sweats commonly come about in the lead up or during your period, and can be because estrogen is dipping too low (or is already too low). There are a number of things you can do to boost your estrogen levels, but first you want to make sure that is the root cause. I suggest getting some blood work done for your liver and kidneys and/or getting a hormone test done (my friends at Eve Wellness Co. do an awesome testing kit)

5. FOOD CRAVINGS

How many times have you reached for the block of chocolate, been craving carbs and sweet foods only to find out that HELLO you’re bleeding a few days later. Food cravings are a sign your hormones are imbalanced because we often crave these sorts of foods when our body is overworked or stressed. 

This ultimately leads to a magnesium deficiency and this is why CHOCOLATE is often the go to (it contains magnesium), except we don’t really get it in the quantities we need, the blood sugars go crazy because of the excessive sugar intake and our hormones go into haywire even more! 

To prevent this, get yourself a good quality magnesium, I love the one from BePure - it’s called Magnesium Restore, it’s a great starting point! 

6. ACNE

The dreaded spots that appear either all month long at different areas around your face, or pop up to say hello on your chin as a reminder that your period is due. Both are a sign of hormonal imbalances, finding out what that imbalance is, is the real key! 

It can be anything from high testosterone, high cortisol or high insulin or even an estrogen dominance. The first place you want to start when it comes to acne though is to make sure your diet is balanced… look at removing dairy and sugar or at least minimising them and see if this makes a difference, they are most often the main culprits. 

7. INSOMNIA

Now, I am a GRUMPY human if I do not get my sleep, and I am fortunate enough not to have experienced insomnia apart from the odd night here or there. But having it chronically can take a massive toll on your health! 

Sleep is literally the foundation to your health! Poor sleep = poor health = imbalanced hormones! Insomnia is different for everyone, but can be because of low progesterone, or too much cortisol (or both). If you are struggling to sleep I recommend adding in that high quality magnesium from BePure mentioned above, and if you need further assistance… flick me a message on IG! I’m here to help! 

8. TIREDNESS + FATIGUE

Whether it is chronic or just varying day to day, fatigue and tiredness can really hinder all aspects of your life, whether it’s getting your exercise in, focusing at work or not snapping at your loved ones… it is important that we wake up refreshed and have stable energy levels throughout the day! 

Most commonly, I see elevated cortisol levels or symptoms of adrenal fatigue in the clients that come to me overly exhausted. When this is the case, it sounds so simple but the best thing you can do is rest. There are plenty of supplements and dietary options too, but start with finding some time for self-care and extra sleep and notice how much more that helps! 

9. WEIGHT GAIN

Oh the joys of the stubborn weight that just won’t shift :( it really sucks! I feel you! No matter how little you eat, or how much you exercise, the weight still doesn’t budge… this is often a sign that there is something deeper going on that isn’t being addressed. 

From a hormonal perspective, this can look like elevated cortisol levels (weight around the stomach mostly), elevated estrogen levels (weight around the hips and thighs), unstable insulin levels (weight everywhere, especially on the triceps). 

The key thing to do here, is to actually make sure that you are eating enough. The more you restrict yourself the more weight your body will hold. Stick to a wholefoods diet, reduce processed foods and focus on nourishing your body! 

BALANCING YOUR HORMONES

Now you have a starting point for any of the symptoms you are experiencing when it comes to hormonal imbalances! However, balancing your hormones is a journey! If you are wanting a step by step guide to bring your hormones and body back into balance I suggest you check out my 12 week program - Reclaim Your Radiance for a long term solution!

Yours in Health,
Sheree xo 

SHEREE BEAUMONT

Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!

INSTAGRAM

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