PCOS Treatment in London: Nutritionist-Approved Strategies

As a dietitian, I receive many enquiries about PCOS treatment and how diet and lifestyle can help to treat the condition. In this article, we explore more about this condition and how nutrition can help you.

What is PCOS (Polycystic Ovary Syndrome)?

PCOS is a genetic condition involving excess production of LH (luteinising hormone) by the pituitary gland, leading to ovulation problems, insulin resistance in muscle and liver, and hyperinsulinemia (which means excess insulin) by the pancreas.

This hormonal disorder affects 15-20% of women of reproductive age and is one of the leading causes of female infertility due to its association with ovulatory irregularities.

Women with PCOS often have an increased risk of heart diseases such as dyslipidemia (alteration in blood fat), high blood pressure, glucose intolerance, diabetes, and consequently higher cardiac risk. Daughters of mothers with PCOS are more likely to have PCOS themselves.

Since it has an autoimmune nature, lifestyle changes aimed at reducing exposure to inflammatory factors provide a sustainable therapeutic approach to reduce immune system activation and consequently better manage PCOS.

How PCOS is diagnosed?

A woman must present at least 2 of the 3 criteria:

High levels of male hormones from clinical tests or lab results (persistent acne after age 20, alopecia (hair loss), hirsutism (excess hair growth))
Ovulatory dysfunction (oligo or anovulation) (fewer than 9 menstrual cycles in a year or cycles longer than 35 days)
Polycystic ovaries (as seen on ultrasound imaging)

What causes PCOS?

There are environmental factors such as a diet high in simple carbohydrates (without fibres) and ultra-processed foods, low fibre intake, and physical inactivity, which are risk factors for developing PCOS.

Genetic factors affecting hormones include type 2 diabetes, obesity, early pubarche, hypertension, lipid disorders, sleep apnea, and low or high birth weight.

Furthermore, gut health can be a factor in the development of PCOS. Studies link gut issues to a higher risk of developing PCOS symptoms and vice versa. PCOS is associated with a decreased diversity of gut bacteria, which can trigger inflammation and increase the risk of chronic diseases.

Health consequences for women with PCOs

Sleep disturbances
Altered glucose metabolism
Dyslipidemia
Metabolic syndrome
Infertility
Acne, alopecia, and hirsutism
Endometrial growth
Psychological and behavioural disorders

Main symptoms and how do they affect a woman’s body?

The most common symptoms include menstrual irregularity or absence of menstruation, acne, hair loss, excessive body hair, weight gain with increased abdominal fat, insulin resistance, and infertility.

Treatment for PCOs with a nutritionist

A nutritionist plays a crucial role in managing PCOS, not only for weight loss but also in prescribing nutritional strategies to manage insulin resistance, oxidative stress (cell damage), sex hormone modulation due to characteristic androgens (male hormone effects), and strategies to prevent the increased risk of heart disease; works alongside medical teams, where hormonal therapy and hypoglycemic agents are often necessary. Pcos treatment has many path to be explored and every women is different, so there is no one protocol to fit all.

PCOs nutritionist tips on how to treat PCOs:

Insulin resistance: reduce carbohydrate intake, and consume adequate quantity of fibre and protein. Including the use of 1,5g of cinnamon per day can help. Berberine and alpha-lipoic acid supplementation can be used.

Inflammation: Anti-inflammatory and antioxidant diet based on the Mediterranean diet, inclusion of intermittent fasting to activate anti-inflammatory receptors, supplements to enhance the anti-inflammatory response, a diet of natural foods avoiding ultra-processed products, and strategies for quality sleep and stress management as melatonin is a powerful antioxidant.

Prefer to cook foods at low temperatures and high humidity for a short period. Whenever possible, use marinades in the pre-preparation stage with vinegar or lemon and spices such as turmeric, rosemary, paprika, and oregano.

Supplementation with vitamin D, if deficiency is indicated in biochemical tests, along with alpha-lipoic acid supplementation, also has positive effects in reducing inflammation

Weight loss: low-carbohydrate and adequate-protein diet, nutritional treatment cycles aiming at fat reduction and muscle mass preservation, controlled glycemic load meals, and supplements tailored to each phase of weight loss to maximize fat reduction.

Aim to lose 5 to 10% of body weight.

Some vitamins and minerals are commonly found to be low in women with PCOS, such as vitamin D, magnesium, chromium, selenium, and inositol.

Important bioactive compounds to be included in the dietary pattern: CoQ10, quercetin, curcumin, green tea, cinnamon, probiotics, fenugreek

Infertility: Diet to modulate insulin resistance with controlled carbohydrate and glycemic load, antioxidant diet, supplements to enhance glycemic control and antioxidant capacity, diet free of environmental pollutants and endocrine disruptors, strategies for quality sleep and stress management as melatonin is a powerful antioxidant.
Acne, hair loss, and excess body hair growth: Including the use of peppermint tea with flaxseeds 2x a day helps to reduce testosterone levels. CoQ10 supplementation can help control the symptoms.

Through consultations with a nutritionist for PCOs, your complete health history will be combined with your dietary history to create a personalised nutritional treatment plan that meets all your individual nutritional needs. When necessary, the nutritionist can also prescribe nutritional supplements to support the success of your treatment. Especially in the case of PCOS, where controlling insulin resistance and inflammation are essential for improving the condition. Restoring the woman’s fertility and managing all the other commonly present symptoms, thereby improving her overall quality of life.

Treating PCOs with a nutritionist offers a significant advantage in supporting lifestyle changes, as they understand that habit changes are challenging and require ongoing support.

If you are looking for help with PCOs weight loss or a PCOs nutritionist to help manage the symptoms, we can help you achieve your goals with lasting results.

05/02/202408/13/2024

Thyroid Hormones: How to Increase it Naturally

Did you know that you can increase your thyroid hormone production naturally? Some nutrients are essential to produce hormones ensuring our body works in perfect synchrony.

Let’s explore this gland.

How thyroid hormone production works and its functions

The thyroid gland plays a crucial role in regulating metabolism, energy levels, bone and gut health, and modulating cholesterol and glucose levels.

The thyroid gland produces several hormones, but the 4 main hormones are total thyroxine (T4), Thyroid-Stimulating Hormone (TSH) Free T3 (triiodothyronine) and Free T4 (thyroxine). The thyroid hormone levels can be imbalanced whether due to hypothyroidism (underactive thyroid) or other conditions. To check thyroid health, we need to monitor all the blood markers mentioned above, like urinary iodine, iron, transferrin saturation, and selenium.

To understand how hormone production works, all our cells have receptors for thyroid hormones, which depend on zinc. Secondly, our thyroids produce T4 using an enzyme that depends on iron, tyrosine (amino acid) and iodine. The tyrosine depends on inositol and the iodine depends on magnesium to enter the gland and start its function.

Free T3 is the active form of thyroid hormone that plays all the functions in our body, which I’ll mention below. And to convert T4 into T3, we need enzymes that depend on selenium and antioxidant components (like quercetin, Vitamin C, Vitamin E, cysteine, and turmeric). The role of gut health in thyroid hormone conversion is also crucial because most of the conversion of T4 to its active form, T3, occurs primarily in the gut and liver. A healthy gut is necessary to optimize this conversion, therefore, vitamin D, vitamin A and omega-3 are powerful allies for thyroid health. Additionally, gut health affects the absorption of all the essential nutrients for thyroid function making it more difficult to increase the thyroid hormones naturally. Gut disorders like dysbiosis (bacterial imbalance), leaky gut syndrome or intestinal inflammation can impair this conversion and negatively impact thyroid function.

An important point to highlight is that severe caloric restriction and general inflammation in the body increase a hormone called reverse T3, leading to energy conservation. Therefore, it’s crucial to have nutritional guidance to avoid reducing thyroid activity, bringing difficulty in losing weight along with altering overall well-being.

The most common symptoms of thyroid imbalance

Fatigue and Weakness: Feeling tired despite adequate rest.
Weight Changes: Unexplained weight gain or difficulty losing weight.
Mood Changes: Mood swings, depression, or anxiety.
Hair and Skin Changes: Dry skin, hair loss, or brittle nails.
Digestive Issues: Constipation or other digestive problems.

How common are thyroid disorders in the UK?

Thyroid disorders affect approximately 1 in 20 people and are more common in women than men. Hypothyroidism (underactive thyroid) is more common than hyperthyroidism (overactive thyroid), with estimates indicating around 15 in every 1,000 women and 1 in every 1,000 men diagnosed with hypothyroidism. Women are particularly susceptible, especially during pregnancy and menopause, where about 1 in 20 women over the age of 60 may have hypothyroidism. Hashimoto’s thyroiditis, an autoimmune condition that can lead to hypothyroidism if not controlled by the amount of antibodies, is the primary cause of thyroid disorders in the UK, affecting around 5 in every 100 women and 1 in every 1,000 men. Additionally, thyroid cancer diagnoses are increasing, with about 3,700 new cases annually, more commonly affecting women than men, although prognosis is typically favourable with early detection and treatment.

How to Increase thyroid hormone levels naturally

As I mentioned before, thyroids depend on many nutrients to work properly, so maintaining a balanced diet and making healthy lifestyle choices can support thyroid function naturally. Here are some effective strategies:

Ensure adequate consumption of Iodine-Rich Foods

Seafood: Fish like cod, tuna, and shrimp
Seaweed and Sea Vegetables: Kelp, nori
Dairy Products: Milk, yoghurt, and cheese can provide iodine (depending on the soil and cow’s feed)

Ensure adequate consumption of Selenium-Rich Foods

Brazil Nuts: Just a few nuts provide a day’s worth of selenium.
Fish: Tuna, halibut, and sardines
Whole Grains: Brown rice, oats, and whole wheat

Ensure adequate consumption of Zinc-Rich Foods

Shellfish: Oysters, crab, and shrimp
Meat: Beef, lamb, and pork
Legumes: Chickpeas, lentils, and beans

Ensure adequate consumption of Iron-Rich Foods

Red meat: beef and lamb.
Liver: organic liver
Poultry: chicken and turkey
Fish: oily fish like sardines and tuna
Legumes: beans, lentils, chickpeas
Nuts and seeds: cashews, almonds, pumpkin seeds
Dark green leafy vegetables: spinach, kale, chard

Ensure adequate consumption of Magnesium-Rich Foods

Nuts and seeds: almonds, cashews, pumpkin seeds
Whole grains: brown rice, quinoa
Dark chocolate
Leafy green vegetables: spinach and kale
Legumes: black beans, chickpeas and lentils
Fruit: avocado, bananas
Fish: salmon

Ensure adequate consumption of Inositol-Rich Foods

Citrus fruits: grapefruits, oranges
Whole grains: oats
Nuts: almond and peanuts
Legumes: beans and lentils
Seeds: sunflower seeds

Ensure adequate consumption of Vitamins A and D-rich Foods

Vitamins A and D are crucial for gut health which supports the conversion of T4 into T3 in our gut.

Vitamin A: Carrots, sweet potatoes, butternut squash and leafy greens.
Vitamin D: Fatty fish like salmon, fortified dairy products, supplements and sunlight exposure.

Ensure adequate consumption of Omega-3 Fatty Acids-Rich Foods

Omega-3s help reduce inflammation and support overall thyroid function.

Fatty Fish: Salmon, mackerel, and trout.
Flaxseeds and Chia Seeds: Sprinkle on salads or yoghurt.
Walnuts

Avoid excess of Goitrogenic Foods

Goitrogens are compounds that can interfere with thyroid function by inhibiting iodine uptake. While cooking typically deactivates goitrogens, limit raw consumption of:

Cruciferous Vegetables: Broccoli, cauliflower, cabbage, and Brussels sprouts.
Soy Products: Tofu, soy milk, and edamame.
Green tea, kombucha, matcha

Manage Stress

Did you know that high stress and elevated cortisol levels can block the thyroid hormone production axis? So if you want to increase your thyroid hormones naturally, reduce stress.

Here are some stress-reducing techniques:

Mindfulness Meditation,

Yoga or Tai Chi,
Regular Exercises,
Deep Breath techniques

Quality of Sleep

Have you heard that melatonin is the most powerful antioxidant in our body? And do you remember that thyroids also depend on antioxidant enzymes to work properly? Then, the quality of sleep is crucial for hormone balance, including thyroid hormones. Aim for 7-9 hours of sleep per night and practice good sleep hygiene.

I have hypothyroidism, how to treat hypothyroidism naturally?

If you have been diagnosed by your doctor and you are taking medication for hypothyroidism, you should continue to take the medication and check your thyroid levels regularly. Your doctor is the only professional able to advise on the medication. However, parallel with the medication, all mentioned above can be done to improve your hormones naturally.

Thyroid diet for weight loss

Most people with hypothyroidism experience weight gain and find hard to lose weight. Using all the tips mentioned above and have a personalised strategy for your metabolism can make you lose weight. There is no one diet fits all to thyroid, but a dietitian will be able to designed a plan that will be effective and you will lose weight.

Based on all this information above, a registered dietitian can help you to improve your thyroid function.

Consider consulting a dietitian to have a tailored plan with the right portion and combinations of all those nutrients mentioned and support the process of increasing your thyroid hormones naturally. Personalised nutrition is crucial to achieve optimal health, it can provide targeted dietary advice, monitor progress, and collaborate with healthcare providers to optimise your thyroid health.

04/30/202408/19/2024

Step-by-step guide on how to use Kefir

What is Kefir?

Kefir is a colony of lactobacilli (bacteria) and yeasts. It is a probiotic food that helps to “populate” the intestine with good bacteria. This probiotic can be made with water or with milk. Our gut contains billions of both good and bad bacteria. A larger amount of good bacteria favours your intestinal health because they overpower the bad bacteria. As a nutritionist, I drink and recommend kefir for gut health. Let’s explore the benefits and how to use it.

Benefits of kefir

– Enhances immunity and prevents infections
– Improves nutrient absorption
– Aids in the production of B-complex vitamins
– Aids in weight loss by improving gut microbiota
– Acts in the prevention and treatment of cancer as it can prevent the formation of an environment conducive to its onset
– Helps to reduce levels of bad cholesterol and increases HDL, potentially preventing cardiovascular diseases
– Can improve blood glucose levels
– Eliminates toxins and impurities from the body and improves hepatic detoxification

Besides kefir, for better intestinal health you need: water + fibre + good diet + good intestinal microbiota (probiotics) + prebiotics (food for the good bacteria, mainly fibres found in fruits and vegetables in general, specifically in green bananas, chicory root, yacon potatoes, legumes, beetroot) + physical activity!

Which is better, water or milk kefir?

Milk kefir has more different types of bacteria than water, with milk kefir having 35 different strains and water having approximately 15 strains.

Can you make kefir with coconut milk?

Cow’s milk kefir feeds on lactose, and coconut milk does not contain lactose, so it will not be able to ferment as well.

How to obtain kefir to make at home?

Through donations or commercially in natural product stores and supermarkets.

Can it be frozen?

Milk kefir can be frozen, just the grains alone or with milk; when defrosted, it takes a while to ferment because it enters a dormant state.

Water kefir should avoid being frozen but can be kept in the refrigerator so that it does not multiply too much.

How to prepare milk and water kefir?

Milk
1. Take a glass container.
2. Place the Kefir grains in this container.
3. Add milk.
4. Allow to ferment at room temperature for at least 24 to 72 hours.
5. Filter the byproduct metabolised by the grains.
6. Reserve the grains again in the glass and restart the process.

Water
1. Take a glass container.
2. Place the Kefir grains in this container.
3. Add filtered water and brown sugar.
4. It is recommended to use 2 tablespoons of brown sugar for every 500 ml of filtered water.
5. Filter the byproduct metabolised by the grains.
6. Reserve the grains again in the glass and restart the process.

Adding kefir to your diet has many benefits. There are commercial brands that produce them and they can be bought in the supermarket. Prefer plain products with no artificial flavours added as they are natural and without any artificial sweeteners or preservatives. You can add fresh fruit and seeds to make your bought or homemade kefir more delicious and full of flavours. Include this natural probiotic in your diet and experience the benefits for your gut and immunity.

For more nutrition tips and recipes from nutritionists in London, read more in our blog.

07/20/202308/13/2024

Overnight Chia Pudding

Learn how to make overnight chia pudding, a delicious, nutritious recipe that satisfies and even helps you lose weight. It’s very adaptable and can be a good option for snacks, desserts or breakfast.

Enjoy this delicious recipe created by a London nutritionist.

So let’s get to the recipe!

Overnight Chia Pudding (serves 2)

Ingredients:

300ml coconut milk or almond milk
40g chia seed
50g chopped of red fruits (strawberries or blueberries or blackberries)
Few drops of stevia (optional for taste)
2 tablespoons unsweetened plain Greek yogurt (optional)

Method of preparation:

1. In a container or cup add the Greek yogurt and set aside.

2. Mix the vegetable milk with the chia and sweetener and add it over the yogurt.

3. Store in the fridge for at least 12 hours.

4. Remove from the fridge and add the chopped the red fruits on top.

5. Okay, now just enjoy yourself!

You can change the fruits according to your preference, but I recommend opting for fruits with less carb content, such as strawberries, blackberries, blueberries, raspberries, passion fruit, kiwi, etc.

This recipe makes more than 1 serving, so you can consume it in 2 meals or share with someone. Enjoy it!

03/21/202208/21/2024

Get to know the different types of proteins

Different types of proteins are present in thousands of foods and should be eaten in adequate amounts according to each metabolism to help regulate body activities.

But, what are proteins?

They are substances formed by various amino acids, which perform numerous functions in the body since all organs require a type of amino acid to generate their function or stimulus.

Proteins are beneficial to health because they can control the digestion and absorption of other nutrients, help boost immunity, carry oxygen in the blood and to the muscles, improve energy and muscle contraction, as well as are associated with hunger and satiety hormones.

How proteins can aid weight loss?

Protein consumption should be divided throughout the day according to the number of meals. This subdivision will stimulate the process of reducing body fat and maintaining muscle mass or synthesis. The amounts and sources of protein consumed to ensure the effectiveness of weight loss depend on each person’s life habits.

Proteins generate effects that enhance weight loss, the body uses energy to digest and absorb these nutrients. As the digestion process is over, the production of digestive enzymes and satiety hormones is increased to break down and absorb the proteins, as well as hunger is reduced because there is less production of insulin, and the next mealtime is extended. As a result, the total calorie intake of the day decreases, the choices of food sources become better and weight loss occurs healthily.

Check with a nutritionist specialised in weight loss the right amount of protein you should consume for weight loss results.

Did you know that different types of proteins can be consumed?

There are two types of protein sources: animal sources and vegetable sources. The consumption of these two sources can simultaneously occur when legumes (vegetable protein) and all kinds of meat (animal protein), for example, are consumed at the same meal (lunch or dinner).

The vegetable food sources that contain a large amount of protein are lentils, beans, tofu, chickpeas, almonds, chia seeds, peas, and quinoa. Examples of animal protein sources are eggs, fish and seafood, milk and dairy products, meats, and poultry.

And how can you add these proteins to your daily eating routine?

You must eat at least one protein source in every meal of the day. For example, you can have eggs for breakfast; meat, beans, and quinoa at lunch and fish or tofu at dinner.

In summary, proteins are essential nutrients that play a critical role in various bodily functions, from supporting muscle contraction to regulating hormones related to hunger and satiety. Consuming an adequate amount of protein, tailored to individual metabolism and lifestyle, is essential for maintaining overall health and aiding in weight management. By including both animal and plant-based protein sources in your diet, you can ensure a balanced intake that promotes muscle synthesis, enhances digestion, and supports sustained energy levels. For personalised advice on protein consumption, consulting a nutritionist is recommended to achieve optimal health and weight loss goals

09/06/201808/20/2024

Carnivore Diet: Is It Healthy to Eat Only Meat?

Carnivore diet: can you eat only meat?

What do you think about eating meat, just meat and still improving your productivity and mental clarity, boosting your libido, and controlling your blood pressure? Well, that’s what the followers of the carnivore diet believe in, and the basis of this diet is just meat, offal, and eggs (some include fish and cured cheese) and no vegetable or plant-based foods or any kind of supplement.

It is the opposite of the vegan diet. The carnivore diet is based on high protein and saturated fats and no carbohydrates, and there is no defined protocol for the number of proteins and fats to be ingested.

In some countries, people have migrated from the low-carb and ketogenic diet to the carnivore diet, and one of the most famous adepts of this diet is Shawn Baker. In his profile on social media, he said that the diet is very easy because he does not need meal plans or counting calories. “I just have to think about how hungry I am and how many steaks I want to eat,” he said.

Followers of this diet say that it brings several benefits such as fast weight loss, improved sleep, more disposition, improved libido, greater mental clarity, less hunger and more satiety, more strength and more endurance in training.

And now from the nutritional point of view, is a carnivore diet healthy in the long term? And how about the other nutrients and fibres?

The disadvantage of the carnivore diet is that it is just meat, which means that carbohydrates and healthy fats are completely out of the diet. Carbohydrates contain almost non-existent nutrients in meats such as fibre, vitamin C, vitamin K, and folic acid among others. A meat-only diet, especially with an excess of saturated fat, can increase the risk of inflammation in the body.

Moreover, the functioning of our gut is impaired due to the lack of substrate to have a healthy gut microbiome. Recent studies have shown the importance of having a healthy gut microbiome to have good health, strong immunity and prevent various diseases.

Another aspect is that there are bioactive compounds such as polyphenols and antioxidants that are found specifically in plant-based food that reduce the risk of oxidative stress and also inflammation.

Despite the promises that the carnivore diet brings no evidence studies are showing its benefits.

Before making any drastic changes on your diet always consult with a nutritionist or dietitian to ensure you meat all requirements and don’t miss out on any essential nutrient.

07/27/201808/22/2024

Nonalcoholic Fatty Liver Disease, How To Treat It?

Non-alcoholic fatty liver disease (steatohepatitis) is the accumulation of fat in liver cells impairing liver function and is one of the most common forms of liver disease that is mainly related to increased obesity around the world. Approximately half of the cases can progress to more severe forms of the disease like liver cirrhosis and cancer.

The most common risk factors for non-alcoholic steatohepatitis are obesity, diabetes, carbohydrate-rich diet with rapid absorption and saturated fat, rapid weight loss, viral hepatitis, insulin resistance, elevated LDL cholesterol and triglycerides, high levels of estrogen, surgeries and sedentary lifestyle. As a nutritionist, I see in my clinic numerous cases of people who are at higher weight and are already starting to develop fatty liver.

In mild cases of steatohepatitis, the disease is asymptomatic (it does not have symptoms), with slow and gradual evolution being the most common signs and symptoms pains, fatigue, weakness, loss of appetite and increase of the liver.

The good news is that it is reversible, and the best way to treat steatohepatitis is to reduce body weight by changing eating habits, regular physical exercise and a healthy lifestyle. In other words, losing weight with quality food and changing lifestyle habits.

How to treat Non alcoholic Fatty Liver Disease?

One of the diets that have positive results in improving cases of steatohepatitis is the Mediterranean low-carb diet, which has a reduced carbohydrate content, high in antioxidants, high in fibre and a good amount of healthy fats and lean proteins. The nutritionist will be able to design a personalised meal plan for weight loss and fatty liver treatment at the same time.

There are some foods and their compounds that can help prevent and treat fatty liver disease like ginger, green tea, coffee, turmeric, broccoli, nuts, avocado, garlic, fish that contain omega 3, and citrus fruits among others.

The first step to treatment is to look for a nutritionist. The nutritionist not only will help you to understand the condition but will also guide you and support you during the treatment with the best diet approach for lasting results. Blood test checks are recommended to monitor progress.

Category: Health