What is the best diet for a woman suffering from PCOS?

Connie b. Dellobuono
Connie b. Dellobuono, Health author and blogger at http://www.clubalthea.com

Women must help protect the brain from the negative effects of cortisol and other stress hormones.

Polycystic ovary syndrome (PCOS) is a complex hormonal disorder and … one of them — that are produced in the ovary and the adrenal gland.

Reasons for adrenal fatigue and dysfunction:

Emotional stress, typically related to grief or loss

Poor diet: Eating too many carbs can disrupt cortisol and a certain group of corticosteroids (a blood pressure-stabilizing hormone), and the Standard American Diet is “a perfect recipe for destroying your adrenal glands,” Dr. Kalish warns.

One of the most important things that cortisol does is regulating secretory IgA in your gut. What this means is that the immune response in your gut is controlled by cortisol. Hence, if you’re stressed, the immune response in your gut suffers, the gut tissue becomes damaged, and good bacteria give way to bad bacteria, causing immune dysregulation that is centered in and around your gut.

Two important components to address this problem are to:

  • regularly eat fermented foods, which will dramatically increase the beneficial bacteria in your body (which automatically will help decrease pathogenic bacteria), and
  • to eat a diet low in sugars and carbs, as that will also promote a healthy gut flora.
  • High magnesium foods :
    include dark leafy greens, nuts, seeds, fish, beans, whole grains, avocados, yogurt, bananas, dried fruit, dark chocolate, and more. The current daily value (DV) for magnesium is 400mg.
    Senior care and Disease Prediction search for Magnesium
  • Probiotic
  • Ketogenic diet to nourish the brain . See Ketogenic diet for mental health issues
  • Anti-stress diet
    • Green Leafy Vegetables. Dark leafy greens like spinach are rich in folate, which helps your body produce mood-regulating neurotransmitters, including serotonin and dopamine. …
    • Organic Turkey Breast. …
    • Fermented Foods. …
    • Wild-Caught Alaskan Salmon. …
    • Blueberries. …
    • Pistachios. …
    • Dark Chocolate. …
    • Sunshine.
    • Exercise , 30 min a day and sunshine – Vitamin D

Top 10 Niacin Rich Foods – Eat all Vitamin B rich food sources

  • Turkey. 1 breast: 101 mg (over 100% DV)
  • Chicken breast (organic hormone free). 3 oz: 8.9 mg (44% DV)
  • Peanuts. 1 cup: 21.9 mg (over 100% DV)
  • Mushrooms. 1 cup: 7.6 mg (34% DV)
  • Liver. 1 slice: 11.9 mg (60% DV)
  • Tuna. 3 oz: 11.3 mg (56% DV)
  • Green peas. 1 cup: 3 mg (15% DV)
  • Grass-fed Beef
  • Seaweed
    Dietary Fiber, Vitamin C, Pantothenic Acid, Zinc and Copper, and a very good source of Vitamin K, Riboflavin, Folate, Calcium, Iron, Magnesium and Manganese.
  • Many foods are excellent sources of folate—fruits and vegetables, whole grains, beans, breakfast cereals, and fortified grains and grain products. It’s best to avoid foods that are heavily fortified with folic acid.
  • Top 10 Foods High in Selenium
  • Brazil nuts. 1 oz (6-8 nuts): 544 mcg (over 100% DV)
  • Yellowfin tuna. 3 oz: 92 mcg (over 100% DV)
  • Halibut, cooked. 3 oz: 47mcg (67% DV)
  • Sardines, canned. 3 oz: 45mcg (64% DV)
  • Grass-fed beef. 3 oz: 33 mcg (47% DV)
  • Turkey, boneless. 3 oz: 31 mcg (44% DV)
  • Beef liver
  • Chicken
  • Chillies or hot pepper
  • Beef broth or bone marrow soup with veggies
  • Cinnamon
    One tablespoon of ground cinnamon contains: 19 calories. 0 grams of fat, sugar, or protein. 4 grams of fiber. 68% manganese. 8% calcium. 4% iron. 3% Vitamin K.
  • Ginger and garlic family : Sulfur Containing Foods
    • Arugula
    • Coconut milk, juice, oil
    • Cruciferous veggies, including: bok choy, broccoli, cabbage, cauliflower, horseradish, kale, kohlrabi, mustard leaves, radish, turnips, watercress.
    • Dairy (except butter)
    • Dried fruits
    • Eggs
    • Garlic
    • Legumes and dried beans
  • See Senior care and Disease Prediction – search for anti aging food diet
  • Tip for produce: Wash veggies with salt water or diluted vinegar.

Author: connie dello buono

Health educator, author and enterpreneur motherhealth@gmail.com or conniedbuono@gmail.com ; cell 408-854-1883 Helping families in the bay area by providing compassionate and live-in caregivers for homebound bay area seniors. Blogs at www.clubalthea.com Developing a new site, www.avatarcare.net , for early cancer detection using genetics tests, telemedicine with electronic appointment scheduling with doctors, video chat with doctors, matching care providers with health consumers and a health concierge for all to reduce chronic care cost, find cancer cure and coordinate health care using predictive medicine and participatory.

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