Dr. Jodie Peacock is a renowned naturopathic doctor based in Oakville, with 17 years of experience in practice. She founded the Canadian Fertility Show to help educate individuals and couples struggling with fertility challenges. In this blog, she shares valuable insights on PCOS, fertility, and lifestyle changes that can support hormonal health.
How Much Should Someone with PCOS Be Exercising?
There are two subsets of patients with PCOS. The first group falls into the traditional category, experiencing symptoms such as unwanted hair growth and elevated testosterone levels. For these individuals, exercising five to seven days a week for 30 to 60 minutes can be highly beneficial.
The second group includes those who have additional concerns about stress and adrenal health. If they have been untreated or undiagnosed for a long time, intense exercise can be counterproductive. In such cases, starting with gentle activities like walking and yoga helps nourish the system and restore adrenal function. However, generally speaking, most PCOS patients need more exercise than they are currently doing.
Beyond Hormone Testing: What Other Tests Should You Consider?
Many individuals with PCOS go undiagnosed for years. To get a clearer picture, Dr. Jodie recommends testing the following:
- Androgen levels: Testosterone and DHEA to determine hormonal balance.
- Estrogen and Progesterone levels: To assess reproductive health.
- Fasting Blood Sugar and Insulin Levels: While many doctors check fasting blood sugar, it’s essential to also test fasting insulin. Elevated insulin levels, even in a fasting state, can indicate inflammation and metabolic concerns.
- Vitamin D Levels: Research shows that about 80% of women with PCOS are deficient in vitamin D.
- Thyroid Function Tests: Around 20% of PCOS patients have Hashimoto’s thyroiditis. A TSH test alone isn’t enough; antibody testing is necessary, especially for those trying to conceive.
Signs and Symptoms of PCOS
PCOS often manifests through:
- Irregular menstrual cycles: Going three to four months without a period is a common indicator.
- Weight gain and sugar cravings: PCOS affects how the body processes glucose.
- Excessive hair growth and acne: Elevated androgens contribute to these symptoms.
Many women are put on birth control at a young age to regulate cycles, but when they stop taking it in an attempt to conceive, their hormones become imbalanced. Addressing the underlying endocrine issues is crucial for restoring fertility.
Lifestyle and Dietary Changes for Managing PCOS
To improve hormonal balance, Dr. Jodie suggests:
- Reducing refined sugars and carbohydrates: You don’t need to follow a strict keto diet, but making mindful carbohydrate choices is essential.
- Supporting blood sugar balance: Myo-Inositol, a nutrient that enhances insulin sensitivity, helps reduce sugar cravings and supports hormonal regulation.
- Managing stress: Adaptogens like Ashwagandha support the nervous system and libido, both of which are crucial for fertility.
- Exploring natural alternatives to pharmaceuticals: While Metformin is often prescribed for PCOS, some patients experience digestive issues. Research has shown that N-Acetyl-Cysteine (NAC) provides similar glycemic control without the side effects and supports egg quality.
Conclusion
PCOS is a complex condition that requires a multifaceted approach to treatment. By focusing on exercise, nutrition, hormone balance, and stress management, women with PCOS can improve their overall health and fertility outcomes. Dr. Jodie’s expertise in naturopathic medicine, combined with her work through the Canadian Fertility Show, offers valuable resources for those navigating PCOS and fertility challenges. Whether through lifestyle modifications, diagnostic testing, or exploring alternative therapies, taking proactive steps can make a significant difference. If you are dealing with PCOS or fertility concerns, consider seeking guidance from a healthcare professional like Dr. Jodie to create a tailored approach that works for you.
