Morgane’s experience with PCOS

Can you improve PCOS symptoms with nutrition? There's growing evidence that it is! Morgane, co-founder of Guud Woman, discovered it for herself. In this blog post, she shares her story.

Morgane's experience with PCOS

After I stopped taking the pill, I had to wait months for my period to come. I also developed severe mood swings and hormonal acne. It didn't feel right, so I went to the doctor. He told me I had PCOS. Uh, what? What can I do about it? 'Nothing,' he said.

And there I was. Not even thirty, and already "something was wrong" with me: I had health problems and was less fertile.

"Don't worry," the doctor said, "just come back when you want children and we'll work on it." I didn't want children yet, but I felt terrible. I wanted a regular cycle, a good mood, and radiant skin...

The doctor diagnosed me with PCOS based on the symptoms.”

PCOS can be diagnosed if 2 of the 3 following symptoms are present:

• Irregular periods or no periods at all.
• Increased testosterone or luteinizing hormone, the hormone that triggers ovulation. This can cause symptoms such as acne, excess hair growth, and obesity.
• Cysts visible on ultrasound. In PCOS, more than twelve follicles per ovary are visible on ultrasound.

What? No solution for PCOS?

When I was diagnosed with PCOS, doctors told me it would be difficult to conceive. But I decided not to take my PCOS for granted. I retrained in Nutrition & Fertility, and wow, I discovered a whole new world. I learned to chart my cycle thanks to Sensiplan and adjusted my lifestyle. 💪

It didn't happen overnight, but after a while, I saw results. I felt better, more stable, and my acne disappeared . I got pregnant and had a healthy son, Richard.

Over the years, I have continued to delve deeper and be inspired by Dr. Stacy Sims, a leading expert in Female Physiology and Nutrition, and Dr. Jolene Brighten, a Functional Medicine Naturopathic Physician, and Alisa Vitti, author of Womancode and In the Flo.

This is what I learned about PCOS and nutrition

Part of my new lifestyle had to do with my diet. PCOS and nutrition are directly linked . A nutritious and balanced diet helps rebalance your hormones and has had a positive impact on my menstrual health.

This is how it works:

1. Your hormones need building blocks . These are the right nutrients, vitamins, and minerals, which you get from your diet. A nutritious diet is therefore important. If you don't get enough nutrients, vitamins, and minerals, or if you're experiencing a lot of stress, your hormones can become unbalanced.
2. A healthy diet increases your chances of achieving a healthy weight . This is important, as being overweight or underweight worsens PCOS symptoms and could negatively impact fertility. Note: Not everyone with PCOS is overweight.
3. With the right diet, you can avoid excess cortisol and insulin . These are two well-known culprits when it comes to PCOS. More on this later.

What makes your hormones happy?

So what should you eat to support your hormones?

• Unprocessed foods : These are foods that haven't been tampered with and come straight from nature or the farm. Think of fish and vegetables, fruit, nuts and seeds, whole grains, and legumes.
• Fiber from legumes, vegetables, fruit, grains, and whole grains. Fiber ensures that sugars or carbohydrates are absorbed slowly. This, in turn, prevents you from producing too much insulin. This is important, because there is a link between high insulin levels and PCOS. The higher your insulin levels, the higher your testosterone levels in the blood. This can lead to excess hair growth and acne.
• Omega-3 fatty acids , or healthy fats, are crucial for supporting your hormones. Studies have shown that they contribute to the quality of your eggs. Omega-3 can be found in oily fish, nuts and seeds, olive oil, or see if you can take an algae oil supplement.
• Inositol: Your body can produce inositol itself and can contribute to healthy blood sugar levels and hormone balance in women with PCOS.
• Vitamin D. Studies have shown that vitamin D can contribute to fertility. Women with a vitamin D deficiency may have more difficulty conceiving. The best way to get vitamin D is through sunlight.
• Zinc: This mineral can help with a variety of bodily functions. Therefore, a sufficient amount of zinc in your diet is recommended. You can find it in meat, nuts, whole grains, seeds, and shellfish.
• Magnesium : Studies have shown that magnesium helps regulate your cortisol levels (stress hormone). You can find magnesium in cocoa, nuts and seeds, bananas, and green leafy vegetables.

Also, make sure you eat regular, smaller meals. This will prevent large dips in your blood sugar and prevent your body from producing too much insulin. Excessive coffee consumption is also discouraged. The caffeine it contains increases cortisol production, which can affect your insulin levels. You can read more about this in our blog post: Coffee Please – The Effect of Coffee on Your Hormones.

A healthy lifestyle can reduce your PCOS symptoms. But a healthy lifestyle is more than just diet. It's also about how you live. Relaxation, sleep, and exercise are important:

1. Relaxation is important for everyone. But if you have PCOS, it's especially crucial. Stress triggers cortisol production, which disrupts your hormone balance.
2. Sleep is important because too little sleep disrupts your cortisol production.
3. Finally, exercise helps increase insulin sensitivity. It also promotes relaxation, which helps lower the stress hormone cortisol. Try to exercise according to the needs of each phase of your cycle. You can read more about this in our blog post, Period Power: Exercise According to Your Cycle .

Why is so little known about PCOS and nutrition? 🤔

Why hasn't anyone ever told you about this? Simply because some doctors don't know much about it. Therefore, they can't give you any nutritional advice. The only thing doctors often know is that excess weight worsens PCOS symptoms, and that excess weight generally has a negative impact on your fertility. That's why they sometimes recommend losing weight, but that too must be done properly, so as not to negatively impact your hormones.

Want to learn more about the new fad in diets, intermittent fasting? Then read our blog post about what you need to know if you're going to fast as a woman .

Supplementing your diet with supplements 🚀

"When I changed my lifestyle, I also discovered that it's difficult to get all the vitamins and minerals you need from your diet. I knew I had to supplement my diet with supplements. But it was difficult to find effective supplements. That's why I decided to develop high-quality supplements for women's health with Guud Woman."

And you did it! Take the Quiz and discover what's right for you. Still have questions about menstrual health or PCOS? Chat with us ! We're here to help.