Written by: Ellison Clark, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
Polycystic ovary syndrome (PCOS) is a genetic, hormone, metabolic and reproductive disorder that affects an estimated 10-15% of women that, along with a myriad of other symptoms, can cause elevated levels of androgens, which are commonly referred to as male hormones.
Elevated androgens can lead to symptoms like acne, excess hair growth, weight gain, and weight loss resistance. Nutrition and lifestyle changes are incredibly important in managing PCOS and alleviating these frustrating symptoms. Here are some helpful tips to get started lowering androgen levels:
Get consistent movement Regular and consistent movement(or exercise) can help lower androgens in people with PCOS by improving insulin resistance. Aim for at least 30 minutes of movement on most days of the week. Ideas include walking, biking, swimming, yoga, and pilates.
Manage stress levels We all know that stress levels have been at an all-time high for so many of us over the last few years, and chronic stress can cause elevated levels of androgens. Incorporate stress management techniques into your daily routine, such as yoga, meditation, journaling, or deep breathing exercises. Get enough sleep Sleep is crucial for regulating hormones, and that includes androgens. Aim for a minimum of 7-8 hours of sleep each night, and try to establish a bedtime routine to enhance the quality of your sleep. For starters, turn off all screens for at least 30 minutes before falling asleep.
Balance your plate Getting enough protein and fiber in your diet will help to balance your insulin levels which will ultimately help to lower androgens levels. Give this a try by making at least half of your plate filled with fruits and vegetables, at least a quarter of your plate lean protein, and the last quarter of your plate a carb.
Consider medication There are several types of medications that can help lower androgens in women with PCOS. These may include birth control pills, which can help regulate hormone levels, or anti-androgen medications, which block the effects of androgens. Remember that the goal is to balance your androgens, not get rid of them altogether so be sure that you are working closely with a doctor that can help with medication management.
For sustainable change, pick one of these strategies to implement first. Once you feel comfortable with it, move on to another. If you are struggling with PCOS symptoms, seek help from a healthcare professional to help to develop a plan tailored to your individual needs.
Ellison Clark holds a Master of Science in Human Nutrition and is a Registered Dietitian who specializes in PCOS and hormone health. She guides her patients with a non-diet and Health at Every Size approach. She believes in using food as a first line of treatment and identifying the root cause of your symptoms to get rid of PCOS for good. Ellison has worked with over 100 people with PCOS to identify the root cause of their PCOS symptoms and put those symptoms into remission. If you are interested in learning more about how you can work with Ellison, click here.
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Ellison Clark, Executive Contributor Brainz Magazine
Ellison Clark holds a Master of Science in Human Nutrition and is a Registered Dietitian who specializes in PCOS and hormone health. She guides her patients with a non-diet and Health at Every Size approach. She believes in using food as a first line of treatment and identifying the root cause of your symptoms to get rid of PCOS for good. Ellison has worked with over 100 people with PCOS to identify the root cause of their
PCOS symptoms and put those symptoms into remission. If you are interested in learning more about how you can work with Ellison, click here.
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