In this video, I explore a variety of natural remedies and herbs that can help manage the symptoms of PCOS (Polycystic Ovary Syndrome). From dietary changes to incorporating specific herbs like saw palmetto, spearmint, and cinnamon, you'll learn how to utilize nature’s offerings to support your overall health. I also touch on the incredible benefits of a special oil – extra-virgin organic coconut oil. This magic oil stands out for its ability to support hormone balance, improve skin health, and provide many other benefits crucial for those dealing with PCOS.
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00:00Polycystic ovary syndrome, PCOS, is a common hormonal disorder that affects women of reproductive
00:09age.
00:10It's characterized by the presence of multiple small cysts on the ovaries that can lead to
00:14a variety of symptoms, including irregular menstrual cycles, weight gain, apnea, as well
00:21as excessive hair growth.
00:23But the key thing is knowing how to manage PCOS, and it requires a multidisciplinary
00:28approach incorporating lifestyle changes, dietary adjustments, and possibly use of
00:34herbal supplements and natural remedies, which I'm going to share with you.
00:38I'd first like you to understand the common symptoms of PCOS can widely vary among women,
00:45but often include irregular and missed periods, excessive hair growth on the face, chest,
00:51or back, acne or oily skin, weight gain, particularly around the abdomen, thinning hair or hair
00:56loss from the scalp, darkening of the skin, particularly along the neck creases, in the
01:01groin, and underneath the breasts, as well as skin tags.
01:05And diet plays a crucial role in managing PCOS symptoms, and here are some dietary changes
01:11that can definitely help.
01:13The first is a low glycemic index.
01:16These are foods that have a low glycemic index that help regulate blood sugar levels.
01:20It helps sugar get into the cells much slower.
01:23These include our whole grains, our legumes, our nuts, our seeds, our fruits, and non-starchy
01:28vegetables.
01:29And secondly, high fiber intake, because fiber-rich foods help combat insulin resistance by slowing
01:36down digestion, reducing the impact of sugar on the blood, taking stress off the pancreas.
01:42Examples are fruits with the skin, as well as vegetables, whole grains, and legumes.
01:48And don't forget your lean proteins, because incorporating lean protein sources like
01:53chicken, turkey, tofu, and fish, these proteins help stabilize your blood sugar levels and
01:59keep you feeling full.
02:01It gives you that satiety.
02:03And don't forget your healthy fats.
02:05You want to incorporate fats like avocados, olives, nuts, and seeds, because these fats
02:11help reduce inflammation.
02:13That's the big one, reducing inflammation and improving your insulin sensitivity.
02:19And five, you want to limit your processed foods.
02:23Those processed sugars, those sugary foods lead to weight gain and exacerbate insulin
02:29resistance.
02:31Avoid those sugary drinks, those candies, as well as those snacks.
02:35Now I'd like to discuss some common herbs and supplements that can definitely help you.
02:38The first is cinnamon, because the spice has been shown to improve insulin sensitivity
02:43and can be easily incorporated into your diet.
02:46However, cinnamon helps sustain glucose balance.
02:51Taking that with food is excellent.
02:53Turmeric, known for its anti-inflammatory properties.
02:56Turmeric helps reduce inflammation and associated conditions with PCOS.
03:02Spearmint tea, drinking spearmint tea has been linked to reduce levels of androgens,
03:07which are the male hormones, which help decrease excessive hair growth.
03:12I love omega-3s, one of the greatest fish oils to help reduce inflammation and improve
03:17insulin resistance.
03:18If you have inflammation anywhere in your body, omega-3s can do wonderful things for
03:24you.
03:25Salt palmetto oil, we're used to hearing that about prostatitis or prostate conditions,
03:30but the herb helps reduce those androgen levels.
03:32And berberine can help improve insulin sensitivity.
03:35It may also aid in weight management as well.
03:39And don't forget your vitamin D, because many women with PCOS have a deficiency in
03:44vitamin D. Many of you may not be getting that sunlight or eating enough of those vitamin
03:48D foods.
03:49So supplementing with vitamin D can definitely help improve insulin sensitivity and menstrual
03:55regularity.
03:56And your magnesium, great for sleep.
03:58It helps regulate blood sugar levels.
04:00It improves insulin sensitivity as well and actually helps reduce anxiety and help you
04:05sleep better.
04:07And chromium, the trace mineral, helps insulin activity, thereby helping to maintain normal
04:11blood sugar levels.
04:13And many of you may not have heard of this, but ashwagandha, it's an adaptogenic herb.
04:18It helps manage stress by reducing cortisol levels.
04:22Therefore, it helps support hormonal balance.
04:25And make sure, woman, you're getting your probiotics because a healthy gut microbiome
04:30is crucial for overall health.
04:33Probiotics can aid in digestion, improve insulin sensitivity, and reduce inflammation.
04:39And lastly, don't forget your zinc, because zinc has been shown to help reduce androgen
04:44levels and help improve your immune system, which can also give you those benefits of
04:49acne and hair loss.
04:51And now I'd like to share with you the magic of this miracle oil.
04:56It's organic coconut oil.
04:58That's right.
04:59It's a virgin coconut oil that has several properties that definitely has shown in many
05:05studies with PCOS.
05:07It improves insulin sensitivity because coconut oil contains medium chain triglycerides, which
05:12can help improve insulin sensitivity and aid in management of your blood sugar levels.
05:17And this is crucial for women with PCOS who often struggle with insulin resistance.
05:23And people with PCOS have a hard time managing their weight.
05:26They seem to gain weight and they're not even eating, right?
05:29Sound familiar?
05:30Well, the MCTs in coconut oil can boost your metabolism and help in weight management.
05:37And maintaining a healthy weight is definitely beneficial for managing all PCOS symptoms
05:42as it improves insulin sensitivity and hormone balance.
05:47And I also want you to realize that coconut oil has probably one of the best anti-inflammatory
05:53properties.
05:54And one of the biggest problems you'll find with PCOS is hormone balancing.
05:58But the healthy fats in coconut oil help support the hormone production as well as
06:02the balance.
06:03Since hormonal imbalance is the key issue in PCOS, incorporating healthy fats will definitely
06:10be helpful for you.
06:11And lastly, let's not forget the antioxidant benefits because coconut oil will help fight
06:16oxidative stress, which will improve your overall health and reduce the severity of
06:21your PCOS symptoms.
06:23So here are some several ways to incorporate coconut oil.
06:26First, when you're cooking, you want to use coconut oil in replacement for other oils
06:30because it's stable at high temperatures, making it ideal for frying or sauteing.
06:36Put it in your smoothies.
06:37I've done that many times.
06:39Just a spoonful of extra virgin coconut oil in your smoothies.
06:43You get those healthy fats, extremely good for you.
06:46You can substitute coconut oil while baking for butter or vegetable oils.
06:50It's extremely healthy.
06:53You can take a tablespoon, like I've done many times, or a teaspoon, start out light,
06:59and just right down, if you have to chug a little water, go ahead and do so.
07:05What I found is that even coconut oil, because of the antibacterial, antiviral, and the healing
07:10properties it has, if you have conditions of dryness, which is very common, acne, which
07:16PCOS women have, you can actually apply the coconut oil directly on the skin.
07:23It's very important to be proactive at home, to do these natural remedies.
07:28You want to exercise because regular exercise improves insulin sensitivity or reduce stress.
07:34It will lower your cortisol levels.
07:36It helps glucose get into the cells.
07:38It will actually help you lose weight.
07:41Stress, no doubt, exacerbates PCOS symptoms.
07:45So yoga, meditation, mindfulness can definitely manage your stress levels.
07:51Sleep is extremely important.
07:52Make sure you get your adequate sleep.
07:54As we know, that poor sleep affects insulin levels and exacerbates those other symptoms
07:59of PCOS.
08:00So try to make sure you're getting enough sleep.
08:03Herbal teas, I love spearmint, I love chamomile, I love dandelion root.
08:09Why?
08:10It helps cleanse the liver, it gives you that relaxation, gives you that detoxification.
08:17One very important thing is you want to avoid endocrine disruptors.
08:20What are those endocrine disruptors?
08:23Well, exposure to chemicals can interfere with hormones, particularly your natural beauty
08:30products or whatever you're using coming out of plastic, additives, preservatives.
08:36All that kind of stuff can affect your hormones.
08:38You need to be very careful what's going on your skin because that will make its way into
08:42your bloodstream.
08:44So in conclusion, I know a lot's been said, but it's been very educational, even for myself,
08:53is that we have to understand that PCOS is different in everyone.
08:57And there's no exact cure for everyone.
09:00But the key thing I can tell you are your lifestyle changes, including your diet and
09:05exercise.
09:06It plays a critical role in improving your overall well-being.
09:08You want to incorporate your herbs, your supplements, your natural remedies can definitely further
09:14aid in alleviating many of your symptoms.
09:16But I will tell you that coconut oil in particular stands out as one of the leading versatile
09:23and beneficial additions to your diet for PCOS management.
09:27Remember that consistency is key and small, sustainable changes can lead to significant
09:34improvements over time.
09:35I hope this video serves you well.
09:38Please share it with your friends and family, leave your comments below.
09:43And most important, make it a great day.
09:47I'm Dr. Alan Mandel.