Can diet help with polycistic ovarian syndrome (PCOS)?

Q After years of being fat despite dieting, sprouting excess facial and bodily hair, and terrible skin, I have been diagnosed with polycystic ovarian syndrome (PCOS) by my GP.  I gather there is a diet that may help?

A PCOS is the most common hormonal disorder in women of reproductive age, affecting an estimated five to ten per cent.   It gets its name because the ovaries, when scanned by ultrasound, look as if they are covered in multiple cysts: in fact, they are small undeveloped egg follicles.

PCOS results in distressing symptoms including acne, hirsutism and weight gain, and is a major cause of infertility.  But, despite its prevalence, it is frequently misdiagnosed or even missed completely, according to Marilyn Glenville, a registered nutritionist and chartered psychologist who has treated PCOS for over 30 years (www.marilynglenville.com).

There is a simple diet to combat PCOS.  In her book Natural Solutions to PCOS (Macmillan, £10.99 - buy here), which is highly recommended reading for all PCOS sufferers, Marilyn Glenville details a regime that, in her long experience, ‘will dramatically improve the quality of your life, and may even get rid of your PCOS’.  In fact, it is a sensible diet for everyone.

The first principle is never to go without food for more than three waking hours to keep your blood sugar levels balanced.  This is key in treating all hormonal imbalances, including PMS and menopausal symptoms too.

Switch to unrefined carbohydrates, eaten with protein.  The underlying problem with most PCOS sufferers is the body produces too much insulin – triggered by refined carbs – which is the principal cause of weight gain and the over-production of male hormones, which underlie hirsutism and acne.

Base your diet on unrefined carbs including vegetables (not potatoes and parsnips) and fruit (choose berries, apples, pears and citrus), plus barley, brown rice, buckwheat, maize, millet, oats, rye, spelt and wholemeal bread and pasta.

Avoid white flour and white sugar in any form, also fruit juice, honey, chocolate, instant porridge oats, soft fizzy drinks, white rice.

Add protein to every meal and snack.  This slows down the absorption of food, and thus insulin production.  Eat plenty of oily fish and other omega-3 rich foods including eggs and nuts, also vegetable protein such as quinoa, hummus, nut butters such as almond, or seeds.  Cook with olive oil, avoid sunflower and corn oil.

Eliminate all dairy products for 12 weeks to reduce male hormones -  try coconut milk instead. Also cut out alcohol to improve liver function.  Reduce caffeine (in coffee and tea, also cola and chocolate drinks) to rest adrenal glands, and saturated fats (in fatty meats, processed foods and dairy) to reduce inflammation.  Avoid trans fats completely.

READER RAVE FOR NAIL STRENGTHENER

Here’s a real ‘reader rave’:  ‘During the menopause, my brittle finger nails went from bad to impossible – I could peel them off. After using Nail Magic as directed for three months, my nails are strong and long. I am thrilled, to say the least !!! ‘  Nail Magic/£9.95 from Victoria Health - buy here

GLAUCOMA AWARENESS

Glaucoma is one of the leading causes of blindness if left untreated. I once interviewed a 60 year old woman photographer who nearly lost her sight – and her career – due to the condition and I always urge everyone over 40 to have full eye health checks every two years.  If glaucoma runs in your family, get checked every year (some experts recommend this from 35).  Eye tests are free for over-60s, and for those over 40 who have a close relative with glaucoma or other risks. More from www.glaucoma-association.com

BREAK THE WEB OF INSOMNIA WITH ESPA LIFE

Like many people, Eva, a working mother, has sleep problems.  She gets to sleep but wakes early, ‘ at the moment, it’s 2 am, which is awful, I find it hard to function during the day’.  But a break away at the Gleneagles Hotel in Scotland following the ESPA Life ‘Sleep More’ programme, one of several individually tailored ‘Lifestyle Programmes’, seems to have broken the web of insomnia and given her practical help.  The ESPA Life gatekeeper, naturopathic practitioner Louise Westra, prescribed a vitality-boosting regime including acupuncture and nutritional therapy as well as relaxing massages and reflexology sessions.

Eva enthused about her ‘unique and fabulous experience’, which also comes at a rather fabulous price.  So here are some of the DIY tips she learnt:

• Waking early may be a response to blood sugar dips so she now eats an oatcake with peanut or almond butter just before bedtime.  (Try keeping a snack by your bed to munch in the night too.)
• Early morning exercise is better for sleep than stimulating evening workouts so she took pre-breakfast power walks around the beautiful golf course and now walks at least part of the way to work.
• For those who have problems dropping off to sleep – as well as early morning wakers – Rose says the acupuncturist’s tip of pressing the point directly between your eyebrows really helps.

More information from www.gleneagles.com/0800-389 3737.