FAST TIPS for Helping PCOS Symptoms!!!

FAST TIPS for Helping PCOS symptoms: (do this and you will notice a difference) ;)


1. Switch to all Whole Wheat/ or Whole Grain Carbs (try for NO white Carbs) - the best things I have done)

2. WORK- OUT for at least 30 min EVERY day!!!!- very important!!!

3. Try not to eat very many processed foods

4. Try eating small, (but 5-6) mini- meals

5. Drink tons of Water (try for filtered water)***

6. Eat some kind of protein with every meal (to balance insulin levels), and try to eat more veggies!!!

7. Try (if you can afford) to buy organic Milk/ Meats/ Eggs.

8. Do one relaxing thing every day (Bath/ Relaxation CD/ Massage/ Yoga, etc..)

9. Wash your Face morning and night- using only oil- free/ non-comedogenic (won’t clog pores) face products (in all skin care/ makeup)- if you have acne or pimples!!

10. Use Volumizing Hair products if hair is oily/ thin!- Get some haircolor and volumizing haircut- it will make the world of difference*

11. Take a Multi- vitamin every day!

Basic Treatments for Pcos

 
   I want to talk about some basic treatments for PCOS today that get you on the right track for dealing with this disease. Many doctors are not very well informed about our condition so you need to make sure and self educate yourself (read educational books dealing with PCOS, talk to your doctors, look at good blogs like mine;)! This post is about getting your PCOS symptoms in control, we will be talking about Fertility options in a later post! Try to go see an Endocronologist (Hormone doctor) A.S.A.P. - they will be the best educated about our disease (they can tell you what is going on with your hormones, what treatment options are available to you when you are not trying to get pregnant, and what options are available when you are trying to get pregnant)- BEST doctors ever for women with PCOS!!!!!

Once a physician has officially diagnosed a patient with PCOS, proper treatment that is designed with an eye toward a woman's goals can begin. The treatment courses can help a woman:


•minimize or eliminate hirsutism (male pattern baldness)

•prevent cancers related to continued lack of estrogen, namely cancer of the uterus

•restore ovulation and promote fertility.


DIET/ EXERCISE:

   The single most important PCOS treatment is to lose weight if you are overweight. By reducing calories and simple sugars, increasing lean protein and fiber and beginning a regular exercise routine, you can help your body increase it’s response to insulin, and possibly decrease androgen production. This may help reduce symptoms, restore normal menses and make it easier to conceive. While there are medications that can help manage the symptoms you are experiencing, losing weight is the best thing you can do to help treat the disease. Adopt a Diet that is low in carbohydrates (to naturally reduce insulin levels in the blood) and Exercise regularly!!!!!


ORAL CONTRACEPTIVES: (if you are NOT interested in getting pregnant)
For women who are currently not interested in having a baby, oral contraceptives -- also known as “the pill” -- are usually a practitioner’s first choice. The pill contains a combination of estrogen and progesterone which aids in regulating a woman’s hormones. This will help normalize your cycle, thereby making your periods more regular. Even though the lack of periods may seem convenient, sustained lengths of time without a period may increase your risk of endometrial cancer.

While doctors prescribe oral contraceptives to treat hirsutism and prevent certain cancers related to estrogen deficiency, they generally administer injections of FSH (follicle stimulating hormone) to promote ovulation and prevent infertility.


INSULIN RESISTANCE MEDICATIONS:

• They can prescribe Medications that Lower patients' Insulin Levels: (Because polycystic ovary syndrome is closely associated with insulin resistance (the inability of the body to properly use insulin, creating high levels of insulin in the blood). Along with regulating insulin levels, the following medications can also Promote Regular Ovulation:

•Metformin hydrochloride, brand name Glucophage®  (most commonly used, I am taking this)

 •pioglitazone hydrochloride, brand name Actos®

 •rosiglitazone maleate, brand name Avandia®.

* Although each of these medications has associated side effects that generally disappear within two to three weeks, available slow-release versions of them are easier on the body. Potential side effects of the above medications include:

•diarrhea

•loss of weight

•upset stomach.
 
 

HAIR / ACNE ISSUES: (if you are NOT trying to get pregnant)

For acne or excess hair growth, a water pill (diuretic) called Spironolactone (Aldactone) may be prescribed to help reverse these problems. The use of spironolactone requires occasional monitoring of blood tests because of its potential effect on the blood potassium levels and kidney function. Eflornithine (Vaniqa) is a cream medication that can be used to slow facial hair growth in women. Electrolysis and Over-the-counter depilatory creams are other options for controlling excess hair growth. Rogaine (Minoxidil) for women with thinning hair or male patterned baldness is supposed to help.


 
Last-Resort Treatments for PCOS

Unfortunately, not all patients respond to insulin-lowering medications. If PCOS doesn't respond to the above treatment options or appears to worsen over time, then PCOS surgery or hormone therapies may be necessary. The following last-resort treatments may be invoked:

•Laparoscopy Electrocauterization: Similar to laser cauterization, laparoscopy electrocauterization is the process using a laparoscope (a long, thin tube that contains a small video camera at the end of it) and an electric pulse to destroy harmful tissue, namely malignant cysts on the ovaries.


•Ovarian Drilling: In this procedure, doctors drill a series of small holes (about four to 10) in a woman's ovaries to reduce the presence of cysts and promote fertility. Although ovarian drilling restores ovulation 80 percent of the time, it is a last-resort treatment for PCOS because it can cause ovarian failure.


•Ovarian Hyperstimulation: This is a process of administering a series of FSH injections to promote ovarian follicle growth. While this is generally part of in vitro fertilization, it puts women with PCOS at high risk for complications and occasionally death.


•Ovarian Wedge Resection: This antiquated treatment revolved around removing part of the ovary in the thought that this would reduce the amount of male hormones that it produced. While this theory has been proven wrong, the procedure is still used in severe cases of PCOS.


I hope these amazing tips helped you get started on the right track to fighting this disease!!!!!!




- I found these great treatment tips at:
http://www.ovarian-cysts.com/articles/polycystic-ovary-syndrome/PCOS-treatment.php.

http://pcos.about.com/od/pcos101/a/pcostreatment.htm

http://www.medicinenet.com/polycystic_ovary/page4.htm

The BEST Sunscreen!

    I am always looking for a good sunscreen that does NOT make me look shiny (oily), break me out and make my sensitive skin irritated..... I actually found one!!! 

   Neutrogena's "Ultra Sheer Liquid" daily sunblock with SPF 70! It is oil-free, non-comodeogenic (doesn't clog pores) and the best part it is soooo light feeling, it can go under make-up and not feel thick and gross! Most sunblocks feel so heavy and I end up looking like a shine pit by the end of the day, but this one is AMAZING!!!!

   Since most women with PCOS have regular break out's we tend to use acne products every day, which makes our skin more prone to sun damage. So, please use a sunblock every day and it should at least have an SPF 30 or higher in it (that's what my dermatologist recomends) and don't forget to apply it to your neck also!

   Enjoy prettier skin ;)!!!

LOSE THAT DARN WEIGHT!!!!

     I can't tell you how many times in my life, that I have whined and complained about how hard I have to work to lose weight. It just seems at times that everyone has a much easier time, especially because they don't have the extra trial of PCOS, which makes it soo much harder. How many of you just feel like you NEVER have energy (especially for working out), you've tried every work-out routine and diet known to man, but still can't lose all the weight you want! You are definitely not alone. If I was a regular woman without Pcos (with how hard I try to work out and diet) I should be a toothpick, but since I have PCOS, I have a very hard time losing those last 10 pounds- it get's very discouraging and frustrating at times! 

    The point of this post is not to make you feel like giving up, or too feel picked on in life because you have Pcos. It is to motivate you and to allow you to give yourself a little break mentally from being too harsh on yourself about how hard it is for you to lose weight. You have a condition that you will practically have forever, it makes you feel tired, you gain weight easier than most, and it is not the most feminine disease to have! PCOS is NO FUN!!!  But, I can tell you from my own personal experience, you CAN LOSE WEIGHT!!! I have and it is not easy, but it is sooo worth it!

     Let me tell you a secret.................. You will feel more Beautiful, Sexier, Stronger and you will lose weight if you get your butt up and work out almost every day!!!!!!!!! You will have more energy! If you need orange juice, or a diet coke every day to be able to get up and work out- Do IT!!!!! Do whatever you need to work out almost everday! I am  huge believer on mentally fooling yourself-  (I do this every morning)- tell yourself that you will only work out for just 10 minutes.... then low and behold once you start moving your body you start to feel better, and you have more energy. You will find yourself working out longer than you thought, but give yourself the excuse to be lazy (tell yourself only 10 minutes) at first when you start then you don't feel soo tired and worn out before you even get going!

    Go buy yourself the cutest work- out outfit that makes you look like a hottie and is flattering- it will make all the difference. You will be more encouraged to want to work out, if you don't have to put on the ugliest of work out outfits. You will feel soo motivated to work out! I LOVE work-out outfits from JC Penny- super cute and cheap! Go buy an MP3 player (it doesn't have to be an IPOD only)- just go and buy the cheapest MP3 player and dowload the most heart pumping, exciting, and motivating music that you love! This is the biggest motivator for me- when I get to listen to an awesome new song, it actually makes me excited to work-out! Try to change out your songs once in awhile for new ones, it mixes things up and keeps things exciting. Go buy great fitting work out shoes- your feet and knees will thank you, and your work- out just got 10 times easier! When you have PCOS you have to mentally fool yourself everyday!!!!!!! You have to do everything in your power to find ways to want to work out (we are not usually the most athletic)- so you will have to trick yourself!!!! 

   Go join a gym if you love being around people and want set classes to attend (I adore BodyPump and Zumba classes), or buy work out DVD's at home that are awesome if you don't want to spend money every month or your not a social work out person ( I LOVE and always use "Turbo Jam" by Beachbody)- those DVDs will kick your butt and are soo fun and motivating- here's the website:

http://www.beachbody.com/product/fitness_programs/best_sellers/turbo_jam_maximum_results.do?code=POPEXIT_TJ 

 many of my friends also swear by "P90X" by Beach body- very intense work out!

Go swimming, run, or just walk- anything!!!!! Also, please try to do some weight training, it really helps to boost your metabolism soo much longer and the toned look is very HOT!! If you are worried about bulking just use low weights and more reps (more strength moves). YOU CAN DO IT!!!!!

   You may not start dropping weight right away, but you will lose inches over time, your clothes will start fitting better and just feeling stronger is an amazing feeling- you will feel like you can do anything!

*******Exercise daily. A 30-minute walk improves your body's use of insulin. In addition, expending energy will help with weight loss.




PCOS Women More Prone to Gain Weight

(here's an article to make you realize it is not all in your head (your not lazy)- it is really hard for PCOS women to lose weight, but it is possible and so worth it! We do gain weight easier, and it is harder for us to lose it, but darn it we will!! We are going to lose this weight for life and be healthier and look Fantastic! Exercise is a HUGE step in weight loss, especially for Pcos women.)****

http://www.ovarian-cysts-pcos.com/weight-loss.html


   We've heard lots of stories about PCOS women who are very disciplined in what they eat, yet they still gain weight or can't lose weight. Meanwhile, their family or friends can eat more and stay thin.


   This is borne out by a study at the University of Pittsburgh where the diet of PCOS women was compared with non-PCOS women.(1) The study found that although PCOS women tended to be more overweight, there was virtually no difference in their dietary intake. However, when lean PCOS women were compared to lean normals, the investigators found that the lean PCOS women consumed fewer calories than the lean non-PCOS women. In other words, the lean PCOS women eat fewer calories to maintain their weight compared to normal lean women.

  This study suggests that PCOS women tend to gain more weight with the same amount of calories when compared to non-PCOS women.

~Clearer Skin~

     I have always struggled with acne, redness, and some sensitivity with my skin. It has been such a nuisance to me for years! A while back I read an article on how to clear up acne with out spending too much money on products (always a great thing)! Since most women with PCOS suffer from problematic skin, I want to share the amazing secrets with you!!!  You can find all of these products at drugstores, most at Walmart or Target! In no time your skin is going to glow and look Amazing!

    First Step: Face Wash: Use "Purpose Gentle Cleansing Wash" by Johnson & Johnson, morning and night. Your face wash should always be soap free. The cost is around $4-5. Let face dry 2-5 mins before next step.   

 

     



                          
     Second Step: Acne Treatment: "Neutrogena On-The-Spot Maximum Strength Effectiveness Acne Treatment Vanishing Cream Formula", use this morning and night 2-5 minutes after you wash your face. You want to let your face dry a little before use for sensitivity. The acne treatment should only have 2.5% benzoyl peroxide in it* The cost is around $5, you will go through this pretty quickly but it is worth it. Only use a dime sized amount all over face, avoiding eye area. Let this dry 2-5 mins before face lotion.   

                                                                                                                                                                         
    Third Step: Face Lotion:  (Use in Morning) " Olay Complete All Day UV Moisturizer - Normal", your face lotion should always be "Non-Comedogenic (won't clog pores)" &  "100% Oil Free"! People with acne think that you do not need face lotion, but that is a misconception. Using a face lotion with some SPF sunscreen in it is essential. Use on face and neck. Let face lotion dry 5- 10 mins before applying make-up!

     Fourth Step: Exfoliator: (Use at Night ONLY) , (DO NOT USE IF PREGNANT)* "RoC Deep Wrinkle Night Cream", use at night after acne treatment. You need a retinol treatment to exfoliate the skin at night(it deep cleans the pores and generates skin cell turnover, which is essential for clear skin). It has to be "Non-comedogenic (won't clog pores)" & "100% Oil-free"!!! This is the priciest part of the program, around $20- but is a key product in clearing up your skin and making it glow! I can only find it at "Rite-Aid", or "Walgreens". Use a dime sized amount all over face and neck, never around eyes! 

     Fifth Step: Eye Cream: I use "OLAY age defying anti-wrinkle eye cream", but you can use pretty much any eye cream. Use it morning and night, letting it set 5-10 mins before putting on make-up/

   

Are you taking Metformin??

    So, I am wondering how many of you wonderful ladies are taking Metformin (Glucophage) to help regulate your PCOS symptoms? How are you responding to it and what's the dose you are on?? Also, are you taking Metformin XR?

    Thanks so much for your amazing Support!

HAIR SECRETS...

   Since I have been a hairdresser for 11 years, I have some fantastic hair knowledge I really want to share with my PCOS sisters!

   The secrets to beautiful hair when you have this disease are......

   • VOLUME

   Women with this illness usually need to add volume to their hair because they typically have thinning hair (all over, or in male patterned areas). Some women will not have thin hair, but most will have some areas that are thinning or all over (especially the older you get, the worse PCOS becomes). There are a couple ways to achieve volume when you have thin, oily hair.

  1. The Right Haircut: The best haircut to achieve volume is a straight blunt cut all around with long layers at the bottom (you need the layers to give it some lift at the roots). Usually I would recommend NO longer than shoulder length, especially if it is very thin. If your hair is not too thin than you can get away with a little longer hair, bust most can't. If you have thinning hair in the temples (like I do) - bangs or long bangs really help to cover that area a little bit.

   2. Color, Color, Color: Women who want volume want to use color and or highlights!!!! When you color or highlight your hair- you are destroying the cuticle (damaging it) - that is an awesome thing if you want some volume. Destroyed hair means a ton of volume!!!!! I would recommend an all over hair color, or get hair color and some highlights or even just highlights. Highlights are fantastic for adding volume to the roots of your hair!!! I get foils of color and then highlights put in all over for some killer volume, but it still gives me depth in my hair color.

   3. Volumizing Products: I highly suggest a wonderful volumizing Shampoo or volumizing for colored hair Shampoo!!! You need it, because we have thin hair plus a ton of us get very oily roots! Then use either a volumizing conditioner or a moisturizing conditioner, based upon the dryness and length of your hair. Only use the conditioner from the ponytail down (this tip is huge to keep volume in your hair)!!!!! DO NOT put it on the roots!!! Last but not least use a finishing product, volumizing mousse (for everyone) and a light serum for longer, dry hair! Try to use a deep conditioner all over your hair (scalp to ends) once a week. Wrap your hair in a towel or cap while you take a bath before bed- leave in for 30 mins!! Volumizing products can dry out the hair so that's why it is beneficial to use a deep conditioner once a week. Make sure not to use deep conditioner in the morning, your hair will feel oily and too weighed down all day- use at night before bed!

   Here are the products I personally LOVE:

   • Shampoo: "Matrix Amplify Color XL shampoo" (amazing- gentle but volumizing)

   • Conditioners: "Bedhead Dumb Blonde" (good proteins for damaged hair), "Redken All Soft Heavy Cream" (I need this because my hair is long and it gets pretty dry) I use both every day.

   • Deep Cond: "Redken Real Control Intense Renewal"

   • Volumizer Product: "Big Sexy Hair Root Pump Plus"- AMAZING!!

   • Serum: "Paul Mitchell Super Skinny Serum" (for the end of my hair to have shine, moisture, frizz control, and it makes it dry quicker- would only recommend for long hair women)

*****Here's my Super Special Hair Tip...... DRY SHAMPOO!!!!!! I use "Big Sexy Hair Volumizing Dry Shampoo" or "Batiste Dry Shampoo"- (smells tropical), the reason it is an amazing tip is that dry shampoo is wonderful for people with thin, oily hair. It is great for days you don't want have time to shower, you want extra volume, you have extremely oily hair and nothing else works!!! It is my secret weapon to have amazing volume in my hair!!! Make sure to spray where you need it, let it set for a minute, and then brush it out thoroughly- it will look great!

   I hope that this information is helpful to all you beautiful women with PCOS, you can finally have the hair that you have always wished for and haven't known how to achieve!

  















 

How do you know you have PCOS??

   Hi, my name is Arielle! I have been struggling with PCOS since pretty much forever, but I got the diagnosis 4 years ago. This blog is mainly about how to deal with the awful symptoms of having PCOS but I thought it would be appropriate to begin with knowing if you even have the disease. If this sounds like you, go see a doctor soon, it will help you feel control in your life again, and hopefully help you start to feel better!
   I know I personally struggled with getting doctors to take me seriously for years that I had PCOS (polycystic ovarian syndrome), mainly because I did not look like a regular patient that has PCOS- I was "Skinnier" than they usually see. Finally 4 years ago an awesome PA (Physician Assistant) actually listened to me, and got me in for an ultrasound and some blood work. That visit literally changed my life:) GOOD LUCK! Here are the symptoms...

The symptoms of PCOS include:

• irregular or no menstrual periods
• polycystic ovaries (countless cysts on your ovaries)
• acne
• obesity (in some people, there are skinny PCOS women)
• excess hair growth.

Other signs and symptoms of PCOS include:

• weight gain
• acne
• oily skin
• dandruff
• infertility
• skin discoloration
• high cholesterol level
• elevated blood pressure
• abnormal hair growth and distribution
- and thinning hair on scalp


***Any of the above symptoms and signs may be absent in PCOS, with the exception of irregular or no menstrual periods. All women with PCOS will have irregular or no menstrual periods. Women who have PCOS do not regularly ovulate; that is, they do not release an egg every month. This is why they do not have regular periods.

- I found this PCOS symptom check list from: MedicineNet.com
http://www.medicinenet.com/polycystic_ovary/article.htm


   Now, if this sounds like you and you are going to a doctor’s visit, understand that doctors are kind-of new to this disease called "Polycystic Ovarian Syndrome", and you may have to really stick to your guns and almost make them listen and take you seriously. You are your best advocate!!!

Here's a list of what the doctors should be testing for:

Laboratory Tests

• FSH (Follicle Stimulating Hormone), will be normal or low with PCOS

• LH (Luteinizing Hormone), will be elevated

 LH/FSH ratio. This ratio is normally about 1:1 in premenopausal women, but with PCOS a ratio of greater than 2:1 or 3:1 may be considered diagnostic

• Prolactin will be normal or low
• Testosterone, total and/or free, usually elevated
• DHEAS (may be done to rule out a virilizing adrenal tumor in women with rapidly advancing hirsutism), frequently mildly elevated with PCOS
• 17-ketosteroids (urine metabolites of androgens, used to evaluate adrenal function) elevated or decreased?
• Estrogens, may be normal or elevated
• Sex hormone binding globulin, may be reduced
• Androstenedione, may be elevated
• HCG (Human chorionic gonadotropin), used to check for pregnancy, negative
• Lipid profile (low HDL, high LDL, and cholesterol, elevated triglycerides)
• Glucose, fasting and/or a glucose tolerance test, may be elevated
• Insulin, often elevated
• TSH (Thyroid stimulating hormone) some who have PCOS are also hypothyroid

Non-Laboratory Tests

Ultrasound, transvaginal and/or pelvic/abdominal are used to evaluate enlarged ovaries. With PCOS, the ovaries may be 1.5 to 3 times larger than normal and characteristically have more than 8 follicles per ovary, with each follicle less than 10 mm in diameter. Often the cysts are lined up on the surface the ovaries, forming the appearance of a "pearl necklace." These ultrasound findings are not diagnostic. They are present in more than 90% of women with PCOS, but they are also found in up to 25% of women without PCOS.

-I found this list of PCOS tests from: Lab Tests Online
http://www.labtestsonline.org/understanding/conditions/pcos-3.html