Eat your way to amazing skin

Most people don’t give a second’s thought to their skin – unless they’re scowling at the wrinkles or wobbly bits in the mirror. But when you suffer with PCOS, it can be something that you think about all the time. Sometimes making us avoid reflective surfaces or feel we can’t go out without a ton of make-up.

While diet isn’t the only answer, there are some changes that we can make fairly easily, that can have hugely positive effects on our skin.

Ditch the bad guys

A diet high in refined carbohydrates and sugar can not only play havoc with our hormones, but with PCOS can cause insulin to spike consistently leading to high levels of androgens (male hormones). Stick to a wholefoods diet full of good quality protein, brightly coloured veggies and healthy fats.

Alcohol, caffeine, food additives like flavourings and colourings, salt, sugar, and tobacco are full of cell-damaging free radicals, which play havoc with your skin. Ideally, cut them out altogether but certainly reduce them as much as you can.  

Be fat-friendly

Essential fats found in fish, avocados, nuts and seeds keep cell membranes soft and smooth – they’re nature’s perfect skin plumpers. Just in case the word ‘fat’ sends a red flag up for you, I want to reassure you that scientists have finally admitted all that ‘fat is bad for you and makes you fat’ propaganda was utterly flawed. Eating the right fat is not only not bad, but also really, truly GOOD for your health. And, when inflammation is such a key part of why our PCOS symptoms happen, particularly cystic acne, including those gorgeous anti-inflammatory Omega 3 fats in oily fish, nuts and seeds can really help.

Eat to reduce inflammation

Stock up on antioxidant-rich fruit and veg. These are crucial for your entire body – not just your skin. They help to reduce the systemic inflammation linked with PCOS. Eat them raw or lightly steamed as cooking for long periods destroys enzymes, minerals and vitamins and can create skin-damaging free radicals. 

A couple of simple exercises are these: make a concerted effort to add at least one extra portion of veg every night this week to your evening meal. You should also aim to ‘eat a rainbow’ over the course of the week – that means picking as many different colours of fruit and veg as you can. 

As a very general rule, each different colour group contains a different set of plant chemicals. Scientists now know that bringing a variety of different antioxidants into your diet has a synergistic effect, which means the combined result is more powerful than the individual parts. 

Drink up!

Keep skin cells plump and full by watching your hydration, this can help prevent overproduction of sebum, if you are well hydrated. Cells also need water to rebuild and to remove the build-up of waste products (toxins). It’s a very simple (and free) step that most people don’t prioritise and yet the results and be striking. Aim for at least 2-3 litres a day depending on weather conditions and your level of exercise. You’ll soon see the benefit for your skin. 

Helpful nutrients for skin health

Vitamin A helps control the rate of keratin. A lack of vitamin A can result in dry, rough skin. Foods to include: sweet potato, carrots, butternut squash, spinach, kale, collard greens, turnip greens, romaine lettuce.

Zinc for the production of skin cells. It also helps to reduce androgen activity, and it has anti-bacterial and anti-inflammatory properties. Foods to include: venison, fish, ginger root, lamb, lean beef, turkey, green vegetables, oats, nuts, sesame seeds, pumpkin seeds, yoghurt, scallops.

Vitamins A, C, E and selenium are antioxidants that limit the damage by free radicals and helps the skin to heal. Foods to include (aside from the vitamin C foods, above, and the vitamin A foods, below): sunflower seeds, almonds, spinach, swiss chard, papaya, mustard greens, asparagus, peppers, Brazil nuts, fresh tuna, some meats including pork, beef, turkey and chicken, cottage cheese, eggs, brown rice, sunflower seeds, spinach, oats, mushrooms.

Essential fats for making cell membranes. A lack of essential fats causes cells to dry out too quickly, resulting in dry skin. Foods to include: oily fish (salmon, sardines, halibut, scallops), flaxseed, walnuts, soya beans, tofu.

Watch what you put on your body, too

The skin is the largest organ in the body with a surface area about the size of a double bed. It soaks everything up you put on it, and what soaks in ends up in your blood stream. 

So, if your shampoo and conditioner or shower gel (all of which wash over you as you shower), or your body lotions or creams contain nasty chemicals like parabens or sodium lauryl/laureth sulplate, you are feeding yourself synthetic oestrogens that can wreak havoc with your hormones. Check labels for ingredients – often they may be marked as paraben-free. 

Learn how to deal with problem skin

A targeted nutrition plan can work wonders for skin problems like acne, particularly with PCOS. This kind of personalised nutrition is often poorly understood and isn’t really talked about in the media. It doesn’t work to just add to your diet a single ‘superfood’. However, a bespoke plan that takes into all of your skin – and health – concerns can make a huge difference. Ask me how. We’d love to help – why not book a call?

Foods for a Healthy Gut

Some foods are excellent for supporting our digestion and here are some of my favourites that I suggest to clients on a regular basis:

Cruciferous vegetables

These fab veg bring amazing health benefits on a number of different levels. Since we’re talking about foods that are helpful for your digestion, you should know that they contain compounds called glucosinolates, which are fermented by bacteria and used as fuel. They are prebiotic.

Examples include: Bok choy, broccoli, Brussels sprouts, cabbage, cauliflower, kale , rocket, spring greens, watercress.

Fermented foods

Fermented foods have a long tradition in some parts of the world, especially Asia, Africa, and Eastern Europe. Bacteria (and sometimes beneficial yeasts) might be involved in the process and the result is an increase of good bacteria in the foods. You’ve probably heard of live or ‘bio’ yoghurt.

Some of these other probiotic foods might sound peculiar and a little ‘advanced’ for most regular people. However, they are now commonly found on supermarket shelves and, while they might not be the kind of product you would usually go for, it is always worth experimenting. Kimchi, in particular, is often combined with chilli and other flavours and is far tastier than its name might suggest.

Examples include yoghurt, pickles (gherkins), sauerkraut, kimchi (fermented cabbage), tempeh (fermented soya beans), natto (fermented soya beans), miso soup (fermented soya beans), tamari soy sauce, buttermilk, some cheeses like cottage cheese, gouda, mozzarella and cheddar.

Fermented drinks

Like other fermented products, these were once only found in health food shops and were perhaps the prevail of people who ate a very clean and unprocessed diet. 

These were a secret waiting for the masses to discover. Often flavoured with fruits, they really are delicious and do not taste 'worthy'. You'll find them in the chilled drinks section in most supermarkets.

Kombucha (fermented tea - sweet and fizzy but without sugar) and kefir (fermented dairy drink very much like a yoghurt drink) are examples.

The only way you’ll know if it’s for you is to try!

Fibre

Fibre is one of the best things to eat to support healthy digestion. Fibre is described as being either insoluble or soluble.

This is part of the plant wall in fruit and veg. It’s indigestible so it passes right through your system, sweeping up toxins and other waste products as it goes, and keeping you regular. The undigested fibre is also fermented by gut bacteria, producing the beneficial short chain fatty acids mentioned earlier.

YOU CAN FIND INSOLUBLE FIBRE IN:

Fruit and veg, beans and lentils, oats and wholegrain foods like brown rice and wheat.

This can be partially digested and is well-celebrated for its ability to reduce cholesterol in the blood and normalise blood sugar levels.

YOU CAN FIND SOLUBLE FIBRE IN:

Oats, veg, fruit (especially apples, pears, berries, and citrus fruits), beans and lentils.

Anti-Microbial Foods

Some foods exert a natural antibiotic or anti-fungal effect and can be useful for keeping nasties like pathogenic bacteria or unwelcome yeasts at bay.

These include caprylic acid found in coconut. Coconut oil is also a very good oil to use in cooking, especially at high temperatures.

Garlic contains the active ingredient allicin, which has historically proven itself to be an effective killer of both bacteria and viruses, making it a great immune-boosting ingredient. Use it raw wherever possible.

Olive oil – the oleic acid has anti-bacterial properties. Use it generously to dress salads and veg.

And we can’t have a list of the foods to add in, without looking at what we need to avoid for a happy tummy:

Sugar and refined carbohydrates

In same way there are things your digestive system loves, there are things it will not love you for. Sugar. That’s the number one thing to avoid, plus anything that contains added sugar.

Other things your tummy is not fond of include highly refined products like white rice, pasta, pastry and snacks like crisps and biscuits.

If you would like to take a look at your gut health – whether you have symptoms or would just like to be optimally well – why not book in a free call? You can book via the link.

Understanding Endometriosis vs. PCOS

It is Endometriosis Awareness Month this month. Endometriosis affects about 1.5 million women in the UK, but it remains one of the most under-diagnosed conditions. 

While we are PCOS specialists here at PCOS Clinics, we often see women with endometriosis as well as PCOS in clinic. So, what’s the difference?

Endometriosis and polycystic ovary syndrome (PCOS) are two common conditions that affect women. While both conditions can cause menstrual irregularities and fertility challenges, they differ in their underlying hormonal imbalances, symptoms, and treatment approaches. Understanding these differences is key to seeking the right diagnosis and treatment.

Endometriosis vs. PCOS: How They Differ

Both conditions can lead to heavy menstrual bleeding and issues with fertility, but they have distinct causes and symptoms:

• Endometriosis is linked to high levels of oestrogen, leading to the growth of uterine-like tissue outside the uterus.
• PCOS is caused by an overproduction of androgens (male hormones), leading to ovarian cysts, irregular periods, and other metabolic effects.
• It is possible to have both conditions simultaneously, complicating diagnosis and treatment.

Symptoms of Endometriosis vs. PCOS

Prevalence of Endometriosis and PCOS

• Endometriosis affects approximately 10–15% of women and up to 70% of those experiencing chronic pelvic pain.
• PCOS is more common, affecting 5–20% of women of reproductive age, with around 80% of ovulation-related infertility cases linked to PCOS.

What Causes Endometriosis and PCOS?

Endometriosis Causes

While the exact causes are not yet known, the following hypotheses have been put forward:

• Retrograde menstruation: Uterine tissue moves into the pelvic cavity instead of exiting the body.
• Immune system dysfunction: The immune system fails to eliminate misplaced endometrial cells
• Cell transformation: Some cells outside the uterus may transform into endometrial-like cells.
• Post-surgery implantation: Uterine cells may spread after surgeries like a hysterectomy or C-section.

PCOS Causes

• Genes: PCOS is a genetic condition
• Hormonal imbalance: High levels of testosterone and other androgens affect ovarian function
• Insulin resistance: High levels of insulin use can increase androgen production.
• Inflammation: Chronic inflammation contributes to excessive androgen levels.
• Stress: high levels of stress hormones can contribute to excessive androgen production.

Who is at Risk?

Risk Factors for Endometriosis

• Family history of endometriosis
• Early menstruation (before 11 years old)
• Short menstrual cycles (<27 days)
• Heavy, prolonged periods (>7 days)
• Infertility

Risk Factors for PCOS

• Family history of PCOS
• Insulin resistance or diabetes
• High levels of stress
• High levels of inflammation

Can You Have Both Conditions?

Yes. Studies suggest a strong link between PCOS and endometriosis, particularly in individuals experiencing pelvic pain or infertility. 

High androgen and insulin levels in PCOS may contribute to anovulatory periods (periods where we don’t ovulate), which may lead to higher levels of oestrogen, potentially exacerbating endometriosis.

Conventional Treatment Options for Endometriosis and PCOS

Endometriosis Treatment

• Hormonal therapy: Birth control or hormonal treatments to lower oestrogen levels
• Pain management: Over-the-counter pain relievers
• Surgery: Removal of endometrial tissue or, in severe cases, a hysterectomy
• Lifestyle changes: A balanced diet and exercise to help manage symptoms

PCOS Treatment

• Hormonal therapy: Birth control to regulate hormones
• Fertility treatments: Ovulation-inducing medication for those trying to conceive
• Diabetes medication: Helps manage insulin resistance
• Acne and hair treatments: Medications to manage excess hair growth and acne
• Lifestyle changes: A balanced diet and exercise to help manage symptoms

When to See a Doctor

Seek medical advice if you experience:

• Pelvic pain or abnormal menstrual bleeding
• Pain during or after intercourse
• Irregular or absent periods
• Difficulty conceiving
• Signs of excess androgen (e.g., excess hair growth, acne, hair loss)

Early diagnosis is crucial for symptom management. A gynaecologist or endocrinologist can provide a tailored treatment plan.

Final Thoughts

Endometriosis and PCOS are distinct but often misunderstood conditions that can significantly impact overall health. 

While endometriosis results from excessive oestrogen and misplaced uterine tissue growth, PCOS stems from an overproduction of androgens, leading to metabolic and reproductive complications. If you suspect you have either condition, early medical intervention can help manage symptoms and improve quality of life. And don’t forget the power of diet and lifestyle changes – if you’d like to know more, get in touch.

Your hormone balancing action plan

If you’re looking to balance your hormones, here are my five top tips:

Prioritise sleep

There are some actions you can take to make a good sleep much more likely. These include things like avoiding drinks containing caffeine after lunch, going to bed at the same time every day, keeping the temperature in your bedroom comfortable, keeping the bedroom completely dark so you’re not disturbed by light and making an effort to relax for at least 5 minutes before going to bed - a warm bath, massage, meditation and so on.

The biggest tip I can give you is to really ensure that you prioritise your sleep. Make a real effort to focus on all the things you can do to improve your sleep hygiene rather than ‘kind of’ doing it.

Move your body

Exercise can have a noticeable effect on hormones and mood. You might have heard how exercise releases endorphins and the feel-good hormones dopamine and serotonin.

Instead of moving in such a way that you place excessive stress on the body, consider how your body likes to move. Focus on things like brisk walks, yoga or pilates, and weight training ahead of more punishing regimes involving spin classes and long runs.

Improve your digestive health

There might seem quite a geographical distance between your digestive system and your brain but the two are actually very closely connected. In fact, the digestive system is often referred to as the ‘second brain’. 

If you have any problems with your digestive system, it will be worth working on these with a nutrition professional. Your nutritionist will be able to advise if any functional testing might be appropriate to look for food reactions (allergies or intolerances) or a broader test to see whether you might have bacterial imbalance or infection.

For the purposes of this blog, it might be helpful to ensure you regularly eat probiotic foods like natural yoghurt, kefir and kombucha (all are now widely available even in supermarkets) or even take a probiotic supplement.

Reduce stress

Taking action to reduce stress in your life is essential but many people are concerned the specific things they might do are too much of a luxury in their already-busy lives. 

Bottom line: you can’t simply keep going the way things are. 

Taking some time to empty the ‘stress bucket’ is critical for your wellbeing. Yoga and mindfulness/meditation are proven ways to reduce stress but consider taking time out just to do the things you love to do quietly, mindfully and on your own: sitting in the garden with a cuppa, reading, colouring, knitting, or trying out a new hobby.

Balance your blood sugar

Blood sugar levels have a profound effect on our hormones largely due to the effect they have on insulin, which has a knock-on effect to our sex hormones. Balancing blood sugar could be an entire blog in itself, so do check back on previous blogs I have written.

But, in essence, try to stick to three good meals per day, and avoid snacks unless absolutely necessary. Make sure to have good quality protein with every meal and/or snack, and make sure that half your plate is covered with veggies (the green and brightly-coloured kind – not potatoes!)

And don’t forget, I’m always here if you’d like to discuss hormone testing or look further into why your hormones might be acting up right now. Just book in a call here.

Healthy, happy hormones

When you think about mental health, you’re probably thinking about your brain and how that works. The picture is often much more complex. Hormones play a big part because these chemical messengers are the background to everything that happens in your body. How you feel, therefore, is not just psychological, it’s biological.

Did you know, there are a huge number of symptoms that are common to both depression and hormonal imbalance? These include low energy, dizziness, low mood, apathy, anxiety, irritability, anger, lack of enthusiasm, despair, headaches, poor concentration, feelings of hopelessness, lack of confidence, low libido, fuzzy brain, memory loss, and insomnia (although there are others).

Rebalancing your hormones naturally is not something that happens overnight, but it can be greatly improved with the help of nutritional and lifestyle change. This blog will allow you to pinpoint where you might need help or support.

Mood and your cycle

Two of the main hormones that affect your feelings of mental wellbeing and clarity are oestrogen and progesterone, and these change throughout your menstrual cycle. It’s an over-simplification – but perhaps a helpful one – to think about oestrogen largely bringing positive effects to your mood and progesterone contributing more negative effects. With such a pronounced hormonal connection on mental health, it’s small wonder that women are twice as likely to suffer from depression than men.

According to the National Institute of Mental Health, 64% of women who suffer from depression say their symptoms get worse during the pre-menstrual period. Hormones are also likely to contribute to antenatal or postnatal depression, which affect around 10-15% of new mothers. And anxiety and depression are also starting to be recognised as symptoms of the peri- menopause on top of hot flushes and night sweats.

How it works

At certain times in your cycle (in the run-up to ovulation), there will be lots of oestrogen in your system and women tend to feel brighter and better in their mood. You might even notice at this time you feel better at talking and articulating yourself. In the second half of your cycle, oestrogen dips and progesterone comes into play. For some women, this can lead to lowered mood or depression.

PMS or PMDD

You might already experience this as Pre-menstrual Syndrome (PMS), a very common condition linked to the changing levels of these hormones, that might include feelings of bloating, breast tenderness or headaches, or manageable emotional symptoms like irritability.

For a small number of women (about 2-8%), the effect of these hormones on their mental wellbeing is pronounced. This is called Pre-menstrual Dysphoric Disorder (PMDD); an extreme form of PMS and one that, if you think might apply to you, you will want to ask your doctor about.

Why does this happen?

One of the first things to know is that the production of dopamine and serotonin (the two main brain chemicals associated with the development of depression and psychosis) is heavily linked to levels of oestrogen.

Research seems to suggest that there isn’t a noticeable difference in levels of oestrogen between those who are affected by mental health symptoms around their period or during the menopause – it seems some women are just especially sensitive to hormonal change, or perhaps also that lifestyle problems like stress may also play a big part.

Other hormones

Testosterone: 

You might think of testosterone as the male hormone and, while men do produce much higher levels, every woman needs testosterone, too. Testosterone can increase sexual desire and libido, make bones and muscles strong, and have you feeling assertive and confident. The downside can be anger and aggression. For us women with PCOS, we can suffer from an excess of testosterone and other androgens, which comes with its own set of issues. 

Thyroid:

Altered levels of thyroid hormones impact on mental wellbeing. If you just don’t feel like yourself, feel lethargic and low, it could be that your levels of active thyroid hormone are low. This can often run hand in hand with PCOS and it’s important for you to have it checked out. 

Cortisol:

Cortisol is one of the main stress hormones and, when stress levels are high, literally any of the mood-related symptoms I have mentioned in any of the above might be present.

Oxytocin:

Oxytocin directly opposes cortisol. It’s the love hormone and, if you have children, you might recognise it as the hormone that floods women after childbirth to encourage bonding. It has a direct effect on appetite, insulin resistance, weight loss – and your mood.

Impact of hormones on your blood sugar levels

Low oestrogen levels have a role to play in insulin sensitivity (that means how sensitive – or not – the cells in your body are to the fat storage hormone insulin). In fact, a lack of sensitivity to insulin (or even being resistant to the effects of insulin) is lurking behind many of the common hormonal symptoms in PCOS, like fatigue and weight gain as well as symptoms of low mood like brain fog, anxiety and depression.

“Hormones and mental health” is a complex picture in which your physiological health and mental wellbeing are inextricably intertwined. It’s best to work with a nutrition practitioner to unravel this for you. They will be able to piece together a hormone balancing food and lifestyle plan to suit your circumstances. Check out my Hormone Balancing Action Plan or why not book in a call here?

Nutrition hack: Eat a Salad Before Your Main Meal

Here is a fab, straightforward and effective blood sugar balancing hack that incorporates the benefits of fibre, greens, and a secret ingredient – apple cider vinegar. 

Let's explore the science behind this hack and discover how it can contribute to hormonal balance, particularly for those of us with PCOS.

The Science of High-Fibre Foods

Scientists have long acknowledged the impact of high-fibre foods on gastric emptying, the process by which food leaves the stomach. High-fibre foods, like salads, slow down this process, influencing the rate at which glucose and other nutrients are delivered to the small intestine for absorption into the bloodstream. By incorporating a light, green salad at the start of your meal, you can effectively slow down the absorption of glucose, preventing sudden spikes in blood sugar levels.

Avoiding Blood Sugar Spikes and Insulin Surges

The key benefit of commencing your meal with a fibre-rich salad lies in avoiding blood sugar spikes. When glucose enters the bloodstream gradually, it diminishes the need for a rapid insulin response. This, in turn, aids in balancing hormones and may be particularly beneficial for individuals dealing with conditions like Polycystic Ovary Syndrome (PCOS).

Apple Cider Vinegar: A Secret Weapon

To enhance the blood sugar balancing effect, consider dressing your salad with a homemade vinaigrette that includes apple cider vinegar, preferably one that contains the "mother." A 2015 crossover, randomized study suggested that apple cider vinegar may play a role in improving the body's absorption of blood sugar and increasing insulin sensitivity in skeletal muscle. This double whammy approach – combining fibre-rich greens with an apple cider vinegar dressing – can be a powerful addition to your blood sugar balancing arsenal.

Crafting a Blood Sugar-Friendly Salad

Now that we've explored the science behind this blood sugar balancing hack, let's create a delicious and nutritious salad that incorporates these principles:

Ingredients:

Fresh mixed greens (spinach, kale, rocket)

Colourful vegetables (tomatoes, cucumbers, peppers)

Homemade vinaigrette dressing (olive oil, apple cider vinegar, Dijon mustard, herbs)

Optional: nuts or seeds for added crunch and nutrient boost

Instructions:

- Start your meal with a generous serving of fresh mixed greens.

- Add an assortment of colourful vegetables to boost the nutritional content.

- Prepare a homemade vinaigrette dressing using olive oil, apple cider vinegar, Dijon mustard, and your favourite herbs.

- Toss the salad gently, ensuring an even coating of the dressing.

- Optionally, sprinkle nuts or seeds on top for added texture and nutrient richness.

Incorporating a light green salad with an apple cider vinegar dressing into your meals can be a simple yet impactful strategy for maintaining balanced blood sugar levels. 

By understanding the science behind this hack, you empower yourself to make informed dietary choices that support overall health and well-being. Give it a try, and let us know about your experience with this blood sugar balancing approach!