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Find Out if You Have Vitamin D Deficiency

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17 October 2024
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If you’re a woman looking to maintain your health, your body needs a consistent intake of a variety of vitamins and minerals. Vitamin D is a crucial vitamin that the body needs to strengthen your bones, keep your blood vessels and heart healthy, and provide overall support for your immune system. Fortunately, a good amount of vitamin D can be obtained by being outside in the sun.

However, sometimes, that isn’t enough. If your body does not get the amount of vitamin D it needs, you can experience negative health effects. Learn more about the signs of a vitamin D deficiency.

Vitamin D Facts

Vitamin D is a vitamin that indirectly promotes bone health by helping the body and bone cells absorb phosphorus and calcium. It also assists with the functions of your immune, digestive, circulatory, and nervous systems. Vitamin D is a fat-soluble vitamin, which means that it is stored in the liver and fatty tissues in the body and is easier to absorb when taken with fats in the diet.

Some research implies that adequate amounts of vitamin D or vitamin D supplementation can prevent some disorders, such as diabetes, cancer, heart disease, and even depression. More research still must be done to fully understand the relationship between these disorders and vitamin D.

What Happens if Your Vitamin D Is Low?

Blood tests can reveal low vitamin D, which is typically less than 20 nanograms per mL of blood. A vitamin D deficiency is more serious and means that you do not have enough in your system for your body to maintain its regular function. As a result, health issues can arise, such as weak bones and muscles. Levels of less than 12 nanograms per mL of blood can indicate a deficiency. However, it is important to note that doctors do not routinely check vitamin D levels, and you may have low or even deficient levels of vitamin D without even knowing it for some time.

When there is not enough vitamin D in your body, your cells will struggle to effectively absorb other vitamins and much-needed minerals. With this comes a greater chance of experiencing pain in the bones, fractures of the bone, muscle pain, and weakness. For older adults, a deficiency can also result in frequent falls, which can be dangerous for those at risk for fractures.

Vitamin D deficiencies may also play a role in some conditions, such as fibromyalgia, chronic fatigue syndrome, and even multiple sclerosis.

Vitamin D Deficiency Symptoms

As mentioned, it is common to be unaware that you have low vitamin D or even that you are vitamin D deficient. However, some people may notice symptoms.

Here are a few of the most common vitamin D deficiency symptoms:

Pain in the bones

Sensitivity to pain

Pain in the muscles

Tingling in the hands and feet

Muscle weakness in the upper arms or thighs

Fatigue

Hair loss

Difficulty controlling blood sugar

Memory issues

Shuffling when walking due to weak hip and leg muscles

Muscle spasms

In extreme cases, bowed legs

It’s important to note that if you are experiencing one or a few of these symptoms, it may not necessarily mean that you have a vitamin D deficiency. If you have several, talk with your doctor to help you determine whether or not your symptoms mean that you are dealing with a vitamin D deficiency.

How Is Vitamin D Deficiency Diagnosed?

It’s difficult to determine a vitamin D deficiency from symptoms alone, making this deficiency particularly hard to diagnose. Doctors do not always order tests to check for this kind of deficiency. However, if a patient describes particular symptoms that they are experiencing, such as pain in the bones and muscles, then the doctor may order a test to check for a vitamin D deficiency.

Additionally, the doctor may ask about medical issues experienced in your family, like rickets, osteoporosis, and bone fractures. After blood testing and treatment, subsequent blood tests can help monitor vitamin D levels.

What Causes Vitamin D Deficiency?

There are several factors that can contribute to someone experiencing a vitamin D deficiency.

Some common reasons are:

Limited exposure to sunlight

Dark skin pigmentation

Malnourishment

Liver or kidney failure

Some medications, including some laxatives, steroids, cholesterol drugs, anti-seizure drugs, and even a particular weight-loss drug (Orlistat)

Particular types of cancer, including breast, colorectal, and multiple myeloma

Family history of vitamin D deficiency or childhood rickets

In addition, other health issues and procedures can also contribute to a vitamin D deficiency, such as irritable bowel syndrome (IBS), celiac disease, cystic fibrosis, pancreatic issues, bariatric surgery, and removal of parts of the small intestine.

Who Is Most at Risk for Vitamin D Deficiency?

As mentioned, certain health conditions can contribute to vitamin D deficiency, but there are also hereditary and environmental factors that can cause this deficiency as well. One factor that contributes to vitamin D deficiency is age. Over time, the skin’s ability to produce this vitamin decreases. Interestingly enough, infants are also at a greater risk of being deficient, especially breastfed babies.

The color of your skin can be another factor. If your skin is darker, it is harder for the skin to create vitamin D from the sun. Even your mobility can play a part in this vitamin deficiency. The less able you are to get around, the more likely you are to develop this kind of deficiency. If you aren’t able to spend much time outside, or perhaps no time at all, your chances of developing a deficiency increase.

What Is the First Stage of Vitamin D Deficiency?

In the beginning stage of a vitamin D deficiency, there is a slight elevation in the parathyroid hormone. This is the hormone that the parathyroid glands excrete as a means of maintaining healthy levels of calcium. These glands also help control levels of phosphorus and vitamin D.

As the level of vitamin D falls, the parathyroid glands react to keep a good balance of vitamin D. Unfortunately, the body only makes vitamin D when bare skin is exposed to the sun. Things like window glass, smog, sunscreen, and even darker skin or old age can hamper production so much that parathyroid hormone cannot keep up. These individuals will need to eat dietary vitamin D or supplement their vitamin D intake.

What Blocks Vitamin D Absorption?

In addition to diminished production of vitamin D, there are several health issues that can block vitamin D absorption. Conditions such as Crohn’s disease, celiac disease, and cystic fibrosis can make it difficult for the intestines to absorb vitamin D. Kidney and liver diseases can also inhibit absorption as the level of enzymes needed to break down vitamin D is diminished.

Obesity can be another reason that your body doesn’t properly absorb vitamin D. Since vitamin D is fat-soluble, fat cells can retain vitamin D rather than expelling it for use. Even if you decide to undergo bariatric surgery to make your stomach smaller or if you have surgery to bypass a part of your intestines, it may be difficult for your body to receive a proper intake of vitamins and minerals, including vitamin D. Thus, vitamin D deficiency can be a vicious cycle for overweight and obese individuals.

How Is Vitamin D Deficiency Treated?

Making a change in your diet to eat more foods that are high in vitamin D can certainly help, but it is typically not enough to alleviate a deficiency. Your doctor will probably prescribe supplements to take until you achieve adequate vitamin D levels. Dosage amounts will depend on your age, weight, and how severe your deficiency is. Some prescriptions may be taken daily, while some are a weekly dose.

In addition to taking supplements, it is equally important to make sure you get enough calcium in your diet. With adequate levels of calcium and vitamin D in your body, you are lowering your risk of bone fracture, weakness, and developing osteoporosis.

While taking supplements is the best way to address a deficiency, it is still a good idea to consume food that will help you increase your dietary vitamin D intake.

Look for:

Certain types of fatty fish, such as tuna and salmon

Egg yolks

Fortified milk and dairy products

Certain types of fortified breakfast cereals

Orange juice

Mushrooms

You may also be told to spend more time outdoors in order to be exposed to sunlight. This can help your skin create natural vitamin D.

How Can I Raise My Vitamin D Level Quickly?

There are many ways to raise your vitamin D levels quickly. Below are just a few ways to achieve higher levels of this vitamin.

Exposure to the Sun

First, spend plenty of time outside, allowing your bare skin to be exposed to the sun. Vitamin D is actually nicknamed “the sunshine vitamin,” as the sun is the only way your body can naturally produce this vitamin. Of course, this must be done in moderation as you do not want to develop sunburn. With too much exposure, there is also a risk of skin cancer.

Eat Fatty Fish

Another way to easily raise your vitamin D level is to eat fatty fish and other seafood. A few to try include tuna, salmon, mackerel, oysters, sardines, shrimp, and anchovies. These types of fish are among the best sources of vitamin D found in food.

Eat Mushrooms

Mushrooms also contain vitamin D and can be a great way for vegetarians or vegans to consume this essential vitamin. Much like humans can make vitamin D with exposure to the sun, mushrooms can also create vitamin D through the same process. Because of this, wild mushrooms usually contain higher levels of the vitamin than those grown commercially. However, it is possible to find store-bought mushrooms that have been grown under ultraviolet light.

Add Egg Yolks to Your Diet

You may worry about raising your cholesterol by eating too many egg yolks. However, adding egg yolks to your diet is a good way to raise your vitamin D levels. Keep in mind that free-range chickens produce eggs with higher amounts of vitamin D, as they have more time in the sun.

Eat Fortified Foods

Even though the above options to raise your vitamin D levels include food, you may have noticed that there are not many food sources with high amounts of this vitamin. That’s why you’ll find so many vitamin D-fortified foods. This means that the food has added amounts of vitamin D as a nutritional supplement.

Some fortified foods to consider adding to your diet are cow’s milk (or soy, almond, or hemp milk if you prefer), cereal, some types of yogurt, orange juice, and tofu. You can always check the ingredients list to make sure it is a fortified food.

UV Lamps

If you would rather not be outside or are unable to spend a lot of time outdoors to start producing vitamin D from sunlight, a UV lamp may be a good alternative. These lamps release UV-B radiation, which mimics the sun’s rays and enables your body to start producing more vitamin D. Like too much sun exposure, there is a risk of sunburn from too much exposure to a UV lamp. Also, they can be expensive to purchase.

For further assistance in increasing your vitamin D levels quickly, talk with your doctor.

How Much Vitamin D Do You Need?

The main factor that determines how much vitamin D you need in your diet is your age. With each age range, the amount increases. For senior citizens and women who are pregnant or are nursing, it is suggested that you speak with your doctor about how much vitamin D is healthy for you. For a general guideline, however, the US Food and Nutrition Board recommends about 15 mcg of vitamin D (600 IU) per day.

Arizona Gynecology Consultants: Test for Vitamin D Deficiency

If you have experienced symptoms of a vitamin D deficiency, it is important to be tested to confirm that you have a deficiency. This will help you and your doctor form a more effective treatment plan. Changing your diet and simply spending more time outside in the sun, for example, may not be enough to increase your vitamin D level.

Arizona Gynecology Consultants offers testing for vitamin D deficiency and other health issues. If you are concerned that your symptoms are related to a vitamin D deficiency, contact Arizona Gynecology Consultants to undergo testing and maintain your healthy lifestyle.

Sources:

Yale Medicine. (2023). Vitamin D Deficiency. Yale Medicine.
https://www.yalemedicine.org/conditions/vitamin-d-deficiency

?Stages of Vitamin D Deficiency – LabCE.com, Laboratory Continuing Education. (n.d.). Www.labce.com. Retrieved June 19, 2024, from https://www.labce.com/spg477994_stages_of_vitamin_d_deficiency.aspx#:~:text=1.

?Nair, R., & Maseeh, A. (2012). Vitamin D: The “sunshine” vitamin. Journal of Pharmacology & Pharmacotherapeutics, 3(2), 118–126. https://doi.org/10.4103/0976-500X.95506

?How to Get Vitamin D: 7 Effective Ways. (2019, March 18). Healthline. https://www.healthline.com/nutrition/how-to-increase-vitamin-d#5.-Eat-fortified-foods

?National Institutes of Health. (2017). Vitamin D. Nih.gov. https://ods.od.nih.gov/factsheets/VitaminD-Consumer/

?Cleveland Clinic. (2022). Vitamin D Deficiency: Causes, Symptoms & Treatment. Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/15050-vitamin-d-vitamin-d-deficiency

?Freeland, M. N. (2019, April 24). Is Vitamin D Deficiency Linked to Disease? GoodRx; GoodRx. https://www.goodrx.com/conditions/vitamin-d-deficiency/vitamin-d-deficiency-diseases

Founder and Medical Director of ARIZONA GYNECOLOGY CONSULTANTS

Dr. Kelly Roy is a specialist in surgical gynecology and advanced laparoscopy (and hysteroscopy). She is a long-time resident of Arizona and obtained her Bachelor of Science degree in Biomedical Engineering at Arizona State University before finishing her Doctorate of Medicine at the University of Arizona in 1997.

Dr. Roy completed her residency in Obstetrics and Gynecology at the then “Banner Good Samaritan Hospital” (now Banner University Medical Center), in Phoenix Arizona in 2001.

Well known for her teaching and surgical ability, she is on the faculty at the residency program at both Banner University Medical Center and Saint Joseph’s Hospital in central Phoenix and is a Clinical Assistant Professor of Medicine at the University of Arizona College of Medicine, Phoenix Campus. Dr. Roy has taught advanced surgical techniques to medical students, residents, fellows and colleagues for over 15 years.

Dr. Roy is also a consultant to the medical device industry and has participated in the design and clinical testing of many instruments and surgical devices available on the world-wide market today.

Read More About Dr. Kelly Roy, MD   | WebMD Profile |   Health.USNews.com Profile | Current Obstetrics and Gynecology Reports: TFA with the Sonata System

Jana Redwine-Landfried: Oxygen Challenge 8

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17 October 2024
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Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members!
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For the past five years, Jana Redwine-Landfried competed in every Oxygen Challenge. (Yes, this is her fifth time.) She participated in OC3, OC5, OC6 and OC7, when she was named the Biggest Team Player. She was never crowned the winner—until now. Yet that grand prize was never her motivation…

“Each time I finished a challenge, the journey itself gave me satisfaction,” Redwine-Landfried says. “So to say that I won is just icing on the cake.”

(Photo: James Patrick – jpatrickphoto)

Strong Beginnings

Fitness has always been part of Redwine-Landfried’s life in Lubbock, Texas. An active teenager, she was a three-sport athlete, competing on the volleyball, basketball, and track and field teams in high school. Her athleticism caught the eyes of others;during her freshman year, a coach for the Colorado High School’s powerlifting team recruited her to be a member of their first all-women’s team.

“It was really fun, and I saw my cross-training capabilities,” Redwine-Lansfried says. “It was a big deal, because in Texas, girl’s powerlifting was sort of far out there. It opened up my eyes that women could be strong, too.”

Years later, when she became a mom, staying healthy and fit became even more important. She wanted to be able to run, play, and do active things with her children. This desire spurred her to join her first Oxygen Challenge, just eight weeks after giving birth.

“I like having muscles and I like being strong,” she says. “And when I started having kids I knew I had to upkeep my body.”

Strengthening Friendships and Muscles

During her first challenge, OC3, Redwine-Landfried says she poured herself into the workouts, but didn’t put the same effort into the Oxygen community. She didn’t attempt to connect with any women also taking on the challenge because she didn’t know the fun, support, and friendships that they would bring. Instead, she took a nose-to-the-grindstone approach.

That changed during OC4. “When I did my second challenge, I started to interact with people and it was a blessing,” she says. “I continued to follow the girls after the challenges were over and when Oxygen would announce the new coaches for the next year, everyone would get online and get excited. It was almost like summer camp for us where we could reconnect with each other and do something together.”

Redwine-Landfriend maintained these friendships—even as the challenges ended. In 2021, she and two other Oxygen friends conquered the Spokane to Sandpoint Relay in Spokane, Washington. And last October, she and a fellow Oxygen Challenger hiked the Cascade Canyon Loop in Grand Teton National Park.

“That’s what kept me coming back to the Oxygen Challenge,” Redwine-Landfried says. “I’ve met some amazing friends and have gone on some epic adventures with them.”

Jana working out with her kids and taking on outdoor adventures with friends and family.

OC8 Routine

When it came to OC8, Redwine-Landfried chose to follow Coach Carmel Rodriguez for her functional fitness plan.

“Carmel merges the world of being in the gym with real life,” Redwine-Landfried says. “She helps extract the strength you gain in the gym and put it to use in other parts of your life.”

As a full-time physician’s assistant and mom, Redwine-Landfried opted to get her workouts in at the crack of dawn—before waking her kids up at 6:30 a.m. for school.

“The way my life is structured, if it doesn’t get done in the morning, it doesn’t get done,” she says. “Most of the challenges have mixed cross training and cardio, so I had a good balance of both most mornings.”

Her kids – Slade (3), Sloan (5) and Sutton (7) – were very involved in the challenge. Redwine-Landfried often invited her kids to the gym, so they could watch—and maybe even join in.

“Carmel had so many gymnastics moves in her workouts and the kids found that so fun,” she says. “I want my kids to find a love of movement but I don’t want to preach it to them. I want to show them how fun it is.”

She gives her husband, Greg, all the credit of being the chef of the house. He prepares whole, healthy meals and some treats, as well. Redwine-Landfried approached all her Oxygen challenges with a balanced mindset about nutrition and diet.

“I’m really cognizant about not showing my kids things that can be construed as disordered eating,” she says. “I eat what they eat.”

Redwine-Landfried leads by example for her children when she’s in the kitchen. She’s intentional when it comes to discussing food and nutrition, talking about proteins and carbs providing fuel for healthy bodies. Growing up a ‘country girl at heart’, she generally cooks with locally-raised meats and vegetables. Her favorite family meal? A good beef filet and roasted peppers and brussels sprouts.

Quick Q&A with Oxygen Challenge Winner Jana Redwine-Landfried

Oxygen Magazine: What’s your favorite protein source?

Jana Redwine-Landfried: “A good filet. A good beef tenderloin goes a long way in my world. My father-in -law raises cattle, so we always get his grass-fed beef. I get the real organic stuff. We actually even have some wild game in our freezer now. A close second to lean beef is an elk steak. I do prefer the local-sourced stuff, and living in rural Texas, it’s not hard to find.”

OM: Favorite form of cardio?

JR-L: “The cardio I do the most is running. Before I had kids, I cycled quite a bit. I think my favorite form of cardio is anything I can do outdoors, getting fresh air and disconnecting from my phone. Sometimes I feel like when you get outside, time sort of stops— even when you’re doing those hard-timed intervals.”

OM: Coffee or tea?

JR-L: “I am not a coffee drinker. I love the smell of it, but I just detest the taste of it. If I do take caffeine, it’s in pill form or ice tea. If we’re traveling and stop at a Starbucks, I’ll order a chai.”

OM: Do you have a fitness inspiration who got you into Oxygen Challenges?

JR-L: “To be honest, the person who drew me into fitness in the first place when I picked up my Oxygen Magazine 20 years ago was Jamie Easton Middleton, one of the Oxygen Challenge 3 coaches. She’s my age, and I’ve followed her throughout the years. But it’s not one person. Oxygen has brought in so many different people throughout the years, and it’s been so fun.”

OM: You’ve conquered OC8. What’s your next fitness goal?

JR-L: “I’ve got a couple road races on the schedule. I’m considering meeting up with one of my gal pals for an epic trail race, which is super far out of my comfort zone because I don’t have the schedule to get out to the hills in my area. I am really looking forward to my trip to the Grand Canyon, and I’ll have to train for that one. It’ll be fun to mesh my running and cross training to have the stamina to do that.”

Intermittent Fasting for Weight Loss, Fitness and Health – Part 2 » Julia Buckley Fitness

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17 October 2024
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(I’m assuming that you’ve read my previous post on IF – so you already know the benefits of fasting, who should avoid fasting, the protocol I personally use, and what you can and can’t eat/drink during a “water fast”, which is the type of fasting I’m talking about here. If not, please read the previous post before continuing.)

Low Calorie Lies

Different people, or even the same person at different times, respond differently to eating a diet with the same number of calories.

This might well be something you’ve experienced yourself. Have you ever followed a diet with the same number of calories and found it didn’t work as well as the first time? Or that different diets affect your weight differently, even though they contain the same number of calories?

As a fitness trainer, I’ve seen this with countless people, including myself.

Previously, when I was in the eat-less-move-more and it’s-all-about-calories-in-vs-calories-out mindset I’d brush this off. I put it down to, ‘everyone’s different’ or ‘maybe I/they weren’t counting calories properly’. Of course, sometimes that could truly be the case, but I’ve begun to understand that could often be something more complex going on.

People (myself included) use the example of a car engine as a way to simplify explanations of how our bodies use fuel. But, this can actually be misleading. The human body is far more complex than a car engine. Or indeed any engine that has ever existed.

We are learning more and more about how our bodies react differently to different foods. These reactions determine what happens with the energy (measured in calories) from the foods we eat.

There’s increasing evidence to show the amount of calories our bodies use (i.e. ‘calories out’) depends not only what foods those ‘calories in’ came from, but also on the timing and frequency of eating.

What I’m saying is, it’s not only about calories – it’s about WHAT foods you’re getting those calories from and WHEN you eat them.

I’ve come to realise that calories-in-calories-out is a deceptive over-simplification, which has caused a lot of people a lot of frustration and misery. Not to mention the damage to our health that has resulted from believing calories are only thing that matters.

If this blog post series achieves nothing but helping a few people break away from this damaging misconception I’ll consider the time I’m putting into it well spent.

How ‘Calories Out’ Gets Skewed

So, how exactly does what and when we eat impact on the amount of calories our bodies expend?

Recommended reading.

Dr Jason Fung has written an excellent book covering this, The Obesity Code, for in-depth understanding I highly recommend you read it. He’s an expert, I’m not, I’m just here sharing my personal views and experiences.

The process is complex enough for Dr Fung to need several chapters of his book to explain, so I can’t cover every detail here. But I’ll outline the basics.

On low calorie diets people tend to opt for foods low in fat but high in carbohydrate – bread, pasta, cereal, low fat yogurt, etc. ‘Low fat’ versions of most foods tend to higher in carbohydrates.

You’ve heard of insulin, right?

It’s powerful stuff. Sometimes it’s referred to as our master hormone.

Whenever we eat our bodies release insulin. The purpose of this is to sort of open up our fat cells so the energy from our food can be stored in them for later use.

Foods high in carbohydrates and sugar cause a lot of insulin to be released.

As well as opening our fat cells for storage, insulin also prevents fat being RELEASED from the cells. So, when insulin is present none of the fuel stored in our fat cells will be used.

Think about it – If the body is a state where insulin is instructing it to store energy as fat, why would it release energy from the fat cells?

It doesn’t.

Even if the amount of energy coming in (via food) is fairly small, as is the case in a low calorie diet, if your diet is rich in carbohydrates you’ll be triggering the release of insulin.

Combine this with eating little and often, as many low calorie dieters do, and things start getting really fun.

Because the body is being stimulated to release insulin so regularly, you rarely get a chance to enter a state where it’s possible for fat to be released from your cells. Insulin is always there blocking it – by eating all those carbs regularly you don’t give your insulin levels much time to drop back.

Slow BMR or Bust

Sorry, it gets worse.

We do also store energy in our blood, muscles and liver as well as in our fat cells, but these stores are really quite small.

Once those small energy supplies are depleted, because it’s not able to access to its main energy reserves in the fat cells, the body starts to reduce the amount of energy it uses.

It simply HAS to do this, or we would die.

If the body has no fuel to function it cannot survive, this is a survival mechanism. Having no access to fuel (in this case because insulin is keeping the fat cells “locked”) means the body must use less fuel in order to survive.

This is why eating too much carbohydrate too often can keep us fat EVEN IF the actual number of calories in our diet is low.

The Eat-Less-Move-More Myth

I’m afraid we’re still not done with how much the calories-in-vs-calories-out oversimplification thing sucks.

You must have noticed how sugary and carby foods are more “moreish” than other foods, right?

The reason you can’t out-run a bad diet goes deeper than calorie balance.

Once you pop, you can’t stop! There’s a reason for that.

As mentioned, our bodies release a spike of insulin in response to carby/sugary foods. Not long after the level of insulin begins to drop – this causes us to feel hunger.

This is why it’s virtually impossible to eat one chocolate from a box or cookie from a jar without feeling the (often unconscious) urge to dip your hand back in for another. It’s also why you feel hungry soon after eating even big portions of foods like bread and pasta.

So, if we eat a low calorie diet we’re already hungry because we’re not getting as many calories as normal – AND we also experience low energy levels because the body is refusing to release much fuel (the survival mechanism I just explained). PLUS, thanks again to insulin, we’re also getting an extra shot of hunger…

Is it any wonder these diets make us hangry and frustrated?

As if that’s not enough to make you feel like crap, when you inevitably cave in and chomp loads of food, you’re probably going to blame yourself thinking it’s your own fault for failing.

“Shame on you, you didn’t have enough will power,” is usually the message at least implied by the diet industry. “You should just eat less and move more, but you’re too weak to do that on your own, so cough up for membership of our diet club or to have someone look at your food diary”.

(I’m not saying clubs and coaches can’t help us, they can be great, but I highly recommend you get one who understands what I’m covering here.)

How are you supposed to eat less when your body is already in survival mode, reducing energy expenditure to keep you alive? It goes against the most primal urge for basic survival.

As for the “move more” part – you’re running on low-energy mode already, moving more is the last thing you want to do and feels like hell!

Is this starting to resonate?

Here’s the good news. Now you understand this you can stop getting down on yourself over your failed willpower – that’s not what happened. It’s NOT about your willpower.

Results using IF and my 10-Week Transformation workouts.

Truth is, we don’t stand a chance of winning this thing with willpower and low calories. What’s more, you don’t need to.

There’s a far easier way of shedding fat which comes with all the amazing benefits I mentioned in my first post including rejuvenating your body, vastly improving your health, and feeling better mentally and emotionally (not least because you’ll be out of this deprive/binge/beat-myself-up cycle).

But before we talk more about that let me just address the inevitable question – “How come low calorie dieting seems to work for some people?”.

Low Cal Works… At First

One of the reasons we’ve all been labouring under the calories in vs calories out delusion for so long is people do lose weight on it in the short term (and the diet industry has done a great job of obfuscating the fact that most don’t keep it off).

This short-lived weight loss happens before our bodies slow our metabolic rate to burn less energy and also before a few other changes resulting from what and how frequently we eat on a low calorie diet.

Let’s take a quick look at these changes.

First up Insulin Resistance. When insulin is released in large quantities and on a regular basis the body becomes less sensitive to it. This is kind of like how a person who drinks a lot of alcohol on a regular basis will become more tolerant to it – after a while they find they need to drink more alcohol to feel the same effect.

So it goes with insulin – the body starts needing more insulin in order for its signal (“time to store fat”) to be actioned by the fat cells.

This doesn’t mean that less energy is stored as fat. The energy has nowhere else to go after the (much smaller) energy stores in our blood, muscles and liver are full. It has to go to our fat cells.

So, as we become less sensitive to insulin more insulin is released by the body.

Stuffed Cells

Now, let me introduce you to glucagon.

Glucagon is great. You know I said that insulin opens up fat cells so energy can be stored in them? Glucagon sort of opens the doors to the fat cells in the opposite direction – it allows fat to be released for energy.

But insulin, often called our “master hormone” suppresses glucagon. With the increase in insulin due to insulin resistance comes a decrease in glucagon. Our fat cells are now like a cul-de-sac at the end of a one-way street – energy can come in, but it can’t get out.

Despite eating food packed with calories you never feel full.

When this happens you’re going to be tired and you’re going to be hungry.

This makes you feel like eating high-energy, sweet tasting, comfort foods. We are hormonally programmed to want to those foods, even though they’re going to make us more hungry and cause even more insulin to be released worsening the problem. But in that moment of craving you probably don’t know this, you just want the discomfort and cravings and tiredness and mental frustration to stop. It’s horrible. So you eat the foods you think will end it.

Due to this compound effect, our fat cells are starting to get pretty stuffed by now. When this happens even more insulin is required to store energy in them – so more insulin is produced. And we start becoming even less insulin-sensitive (more insulin resistant).

Constant Insatiable Hunger

Now, let me introduce another hero hormone, leptin.

Leptin is ace. Well-stuffed fat cells produce leptin to tell the brain no more fuel is needed for storage. In this way leptin stops us feeling hungry and makes us feel satisfied.

But because of the advice we’ve been given about never skipping meals, access to artificially mega-tasty processed foods, and other social influences it’s highly common for people to eat when they don’t even feel hungry.

We eat for taste, we eat to be sociable, we eat because we’re told we’re not supposed to skip meals.

We don’t stop eating because it’s rude, or we mistakenly think there’s something more virtuous about stuffing our bodies with unnecessary health-harming calories than putting them in the bin. Or sometimes we’re just so out of touch with our bodies that we have no idea when we’re full.

You know this is real.

In the same way we become less sensitive to insulin we become less sensitive to leptin. Our fat cells are screaming “no more” via leptin being sent to the brain to let us know we’re not hungry. But if the “not hungry” message keeps being ignored it becomes fainter and fainter until we get to a point where we go through life having little idea of when we’ve had enough to eat.

So, we keep eating, at least at regular mealtimes. The fat cells get crammed even further, insulin production gets ramped up even more, glucagon is further repressed and leptin becomes a more and more silent voice.

Ouch.

Keep reading though, I have some better news coming up…

The Reset Button

It’s a process, not a button press, but the reset is real.

There is a simple, safe and completely free way to effectively ‘reset’ our bodies so we regain sensitivity to insulin, allow glucagon to do its fat-releasing work, and once again become aware of the leptin’s fullness signals.

You probably know where I’m going with this…

Some people compare fasting to a reset button for the body.

Personally, I don’t quite go with that. It won’t happen like pressing a button, it won’t be instant or without effort, it’s more of a reset PROCESS. But I’m here to tell you it does work.

With no food going into your body, insulin depletes and glucagon is allowed to do its job of releasing energy from our fat cells.

With regular fasts of long enough durations, gradually our sensitivities to the hormones involved in fat storage and release, hunger, and satiety (fullness) awareness return.

Using intermittent fasting we can eat more calories compared to low calorie dieting and shed more fat, feeling less hungry and more energised – especially if those calories are from food which doesn’t trigger insulin spikes. So we want fats, proteins and slow-release carbs (more on this coming up).

In my next post I’ll explain how IF helps us maintain muscle while shedding fat, why we don’t go into the dreaded “starvation mode”, how it keeps us physically youthful, and the mental health.

Still Confused About Perimenopause? You’re Not Alone – Taking the Mystery out of 50

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17 October 2024
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Two of my good friends are 45 years old and both separately speak of being in perimenopause. One is experiencing unexplained anxiety and depression, which she can only attribute to menopause. And my other friend swears she’s going through perimenopause due to well-documented symptoms including fatigue, loss of sex drive, and irregular periods.

They both seem convinced, and I’m impressed because perimenopause is somewhat of a mystery to me even though I’m 50. It also goes to show how women experience the menopause transition or ‘the change’, as it’s also called, differently.

At the age of 45, I was potty training my 3-year-old and settling my 5-year-old into kindergarten, and I hadn’t even heard of the word perimenopause, let alone considered I might be in it. And then, Boom! Debilitating hormonal migraines took hold with gripping force and settled into a monthly occurrence in my life.

At that point though my life revolved 100% around my kids’ needs and I couldn’t muster up the energy or self-focus to work out that my piercing migraines were possibly linked to menopause. My doctor and then neurologist confirmed it, though. And they’ve only got worse over the years.

In a nutshell, perimenopause is the transition from when your levels of estrogen (the main hormone in women) start decreasing, to the point where they finally cause your ovaries to stop releasing eggs. When you’ve gone 12 months with no period, it should then completely stop and you will officially be in menopause.

There are a whopping 34 documented symptoms of perimenopause (see pic below). Yes, after having periods for years and many of us then going through childbirth, we definitely don’t get off lightly as our reproductive system winds down.

According to the North American Menopause Society, perimenopause can last to 4-8 years, while the National Institute on Aging says it can last from 7-14 years, which won’t give any of us much comfort!

For the lucky though, it can last just months. And if you’ve ever wondered why its perimenopause and not premenopause, it’s because premenopause is when you have no obvious signs of symptoms (although you may or may not experience irregular bleeding), while perimenopause is when you do have symptoms.

So, we know what perimenopause is, but how do we really know we are in it? I spoke with Dr Kathryn Macaulay, Professor of Obstetrics, Gynecology, and Reproductive Sciences at UC San Diego Health, to get the details.

*The following answers are for general information purposes only. They are not for a specific diagnosis. Speak to your own doctor if you are experiencing any of the symptoms in this article.

Please sum up how you know you may be in perimenopause.

The first way to know you’re in perimenopause is if you’re 45 years or older [unless you have early onset] and you start to notice a change in your menstrual cycle length. The cycle is from the first day of one period to the first day of your next period, and a warning sign is if you have more than a seven-day difference from the first day. If the number of those days starts to differ – especially if you’ve usually had regular periods – like if you’re having 45 or 60-day cycles, that is often one of the earliest indications that perimenopause is starting.

Sometimes hot flashes, or nocturnal hot flashes (also known as night sweats), are also hallmark symptoms of perimenopause, and 75-85% of women experience them to some degree. They can sometimes start when periods are still regular, but generally it’s accepted that the change in your menstrual cycle is when perimenopause is starting.

Do some women experience more frequent bleeding during perimenopause also? If so, why, and how much should be cause for concern?

Yes. Women can sometimes have too much bleeding in perimenopause due to changes in the ovary not ovulating consistently every month. They can have abnormal bleeding less than 21 days apart, or they can have excessively heavy flow lasting more than 7-8 days. But usually the typical pattern for perimenopause is to start having longer number of days between periods (a.k.a. menses), e.g. skipping periods.

Is there a blood test to check for perimenopause?

Yes, the blood test includes testing the follicle-stimulating hormone (FSH) and estradiol, which is the predominant estrogen hormone in a woman’s blood circulation. But blood work isn’t always helpful as the level of hormones can fluctuate quite a bit. There can be times when estrogen is low, and times when it can be higher than usual, which is normal between ages 45-55. When I see a patient’s hormone test result, my first question is ‘what’s going on with your menstrual periods’, because that’s really how you diagnose perimenopause.

So the blood test isn’t a definite sign?

The problem is that perimenopause can look just like menopause is setting in and then 4-6 weeks later it can look like you’re cycling more normally again. So you can’t use the blood test to predict that someone is in menopause. Entering perimenopause isn’t a lab definition, it’s a clinical definition. Women really have to be tracking their own periods.

What’s going on with our hormones during this time?

Fluctuation in hormones can be particularly tricky for women in perimenopause, in terms of causing mood disorders, depression and anxiety, or migraines. The ovaries are kind of sputtering out. They’re still producing hormones but they can be erratic. And it can go on for a few years, so it can be a tricky time for women to navigate with hot flashes starting and/or mood changes. There are different approaches to help women through the different symptoms.

What advice do you give women experiencing hot flashes or night sweats? Can they take any medication to help ease them?

Estradiol (hormone therapy) is most effective treatment for hot flashes and/or night sweats but there are certain non-hormonal treatments that can work as well.

A friend who suffered from terrible perimenopausal migraines was told by her doctor that it meant that she probably wouldn’t get hot flashes. That you get one or the other. Is that true? Please say yes!

Sorry, that’s not true at all. They’re different processes in the brain and are triggered differently by estrogen.

Why are migraines a symptom of perimenopause?

There’s a thought that it could be fluctuating hormone levels that exacerbates symptoms. It’s not necessarily that perimenopause causes migraines but more that women who are prone to migraines may have a worsening of the symptoms at that time. A new onset of migraines can happen during perimenopause but is more unusual.

How do you treat women with perimenopausal migraines?

Sometimes we put women in that age group who don’t experience migraine with aura, or who don’t smoke, on a low dose birth control pill that they take continuously so they have no drop in hormone. That can work for some women. You don’t ovulate and it quiets the ovaries down so that the birth control pill becomes the steady hormone.

Does having a baby later in life delay perimenopause?

No.

When is it dangerous to blame perimenopause?

If you’re having abnormal bleeding, or pain with intercourse or urination, don’t just blame hormones. That’s done way too much. Your reader’s story is an example. It could be hormonal but if there’s something that’s perceived as a problem, get it evaluated and don’t ignore it. People really stretch out blaming hormones over too many things. We’re told, ‘You’re a woman, therefore it’s a hormonal thing’, and that’s just not appropriate. I hear a lot of that.

Does perimenopause affect your cholesterol levels and potentially cause vitamin deficiencies?

There is no direct effect on lipids or vitamin deficiencies from perimenopause that I am aware of, although I do recommend increasing dietary calcium and vitamin D supplementation once you’ve reached menopause, for osteoporosis prevention.

Many symptoms are similar to things we experience getting older – like memory loss and brain fog – does that mean they can get better after we experience menopause?

During perimenopause, memory loss and/or brain fog can be worse but then once one has reached menopause and hormone levels are no longer fluctuating, cognitive complaints typically improve.

Are being ‘in’ menopause and being postmenopausal the same thing? The labels get confusing.

Perimenopause refers to the menopause transition, and one has reached menopause when they have had 12 consecutive months without a period. After that we say they are postmenopausal.

If women experience other symptoms like insomnia, anxiety, or depression, do you refer them to other specialists?

Yes. If women have persistent insomnia, depression or anxiety then I refer them first back to their primary care doctor, or possibly a specialist. Especially if they already take hormone therapy and things are not improved.

Can women gain more weight more easily during perimenopause?

Yes. I do a lot of weight counselling for women in their 40s who are overweight, and I really encourage them to use the time during perimenopause to try to lose weight. The healthiest thing you can do entering the menopause is to enter into it at a normal weight range. I recommend patients do all they can do in their 40s before menopause to get back to their ideal body weight, or at least in a healthy BMI range. Why? For cancer risk, cardiovascular risk, and diabetes risk. Some women find it’s more difficult to lose weight after menopause, so eat healthily and exercise regularly during perimenopause. Enter into menopause at a healthy weight and you’ll be way ahead of the game.

Any good news?!

Yes! When you finally reach menopause, you’re free from periods and PMS symptoms, and you don’t have to worry about contraception so there’s some freedom with that. Also, the majority of menstrual-related triggered migraines do seem to improve. Even in general, other kinds of migraines tend to improve after menopause. It can be a little tricky if you’re taking estrogen therapy for hot flashes because estrogen has a role as a trigger for migraines, but discuss this with your doctor. It’s also a great time for women to do a proper health assessment. Are you your ideal weight? Check you’re taking enough vitamin D and check your cardiovascular health.

I try to focus on the positive for my patients. Menopause for a lot of women is not necessarily a disruptive health transition and when it’s natural spontaneous menopause it’s a natural part of the reproductive life span. It gets a really bad rap that’s kind of sexist, like the hormones and mood changes. Patients say, ‘I’m irritable and my husband said I should come see you’. I try to steer away from depicting it like that. It doesn’t need to be viewed as a medical disease or disorder.

Dr. Katherine Macaulay is a Professor of Obstetrics, Gynecology, and Reproductive Sciences at UC San Diego School of Medicine, where she also heads up the Menopause Health Program.

Are you hungry all the time? This could be why

By
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17 October 2024
0

 Do feel hungry all the time, even after eating? Here are some possible causes why your hunger may be out of control and what you can do about it

Hunger is a natural signal from your body telling you that you need nutrients and energy. However, constant hunger or HATT (hungry all the time) can be a frustrating issue for many women, but there may be other reasons at play.

‘Persistent hunger in women may be due to several different factors,’ says Rob Hobson, Registered Nutritionist and at vitamin and supplement brand Healthspan.

‘Hormonal imbalances during the menstrual cycle and during perimenopause and menopause often lead to disrupted sleep, food cravings and ongoing tiredness.

‘Additionally, stress, anxiety, and depression significantly contribute to tiredness, worsening exhaustion, poor sleep quality and influencing the desire to eat.

‘Understanding these factors is crucial for overcoming HATT and maintaining a healthy relationship with food.’

Reason #1 Your blood sugar levels are all over the place

A recent study (Nature Metabolism, 2021) shows that people who experience big dips in blood sugar during the day feel hungrier and eat more.

‘Diet obviously plays a key role in how frequently you feel hungry,’ says Rob.

‘Diets high in quickly digested carbohydrates low in fibre and high in sugar can cause more pronounced spikes and drops in blood sugar levels, leading to increased hunger soon after eating.’

What can you do?

Eat complex carbohydrates such as whole grains, legumes, and vegetables, which digest slowly and provide steady energy.

‘Combine complex carbohydrates with lean proteins like chicken, fish, tofu, or beans to further stabilise blood sugar and enhance satiety,’ says Rob.

‘Protein is vital for satiety as it helps regulate the hormones that control hunger. Peptide YY is a hormone released by the gut in response to eating, and it helps to reduce appetite.’

Studies have shown that higher protein intake increases the release of PYY, which helps promote feelings of fullness and reduce subsequent food intake.

Protein is vital for satiety as it helps regulate the hormones that control hunger

Eat a balanced meal every 3-4 hours to avoid significant drops that can lead to overeating. If you are active and require more energy, then incorporate healthy snacks between meals to sustain energy levels and prevent hunger. 

‘Chromium supplements help to manage sugar cravings by enhancing insulin sensitivity, stabilising blood sugar levels, and potentially reducing hunger and cravings,’ says Rob.

‘A study (published in  Diabetes Technology & Therapeutics, 2006) found that chromium picolinate supplementation improved glycaemic control in people with type 2 diabetes, potentially reducing cravings for high-sugar foods.’

Try: Healthspan Chromium, £17.99 for 360 tablets.

READ MORE: 5 nutritionist approved ways to manage your blood sugar levels

Reason #2 You’re not getting enough protein

‘Protein is vital for satiety as it helps regulate the hormones that control hunger,’ says Rob.

‘Peptide YY is a hormone released by the gut in response to eating, and it helps to reduce appetite.’

Studies have shown that higher protein intake increases the release of PYY, which helps promote feelings of fullness and reduce subsequent food intake.

What can you do?

Include some protein with every meal – e.g.: chickpeas, quinoa, lentils, tofu, organic lean meat and fish, eggs, nuts.

Add a scoop of protein shake to your morning smoothie.

Snack on protein rich foods – e.g.: nuts and seeds, slices of apples with nut butter, small tin of tuna, a boiled egg, to keep hunger at bay.

Reason #3 Your diet lacks fibre

Fibre also slows the breakdown of food helping you stay fuller for longer and reducing the likelihood of overeating.

‘Fibre plays a key role in gut regulation and feelings of satiety,’ says Aimee Benbow, Nutrition Director at Viridian.

Fibre slows down digestion and absorption

‘In the UK adults are advised to consume 30g of fibre a day, but current figures suggest we are only getting around 60% (18g) of this. Fibre slows down digestion and absorption and improves insulin response to food.

‘In one study (Acta Medica, 2012) overweight individuals who consumed additional fibre (on a calorie-controlled diet) lost more weight than those who didn’t.’

What can you do

Include more fibrous foods in your diet – e.g.: vegetables, fruit, nuts, seeds, pulses, beans, wholegrains.

Try. Viridian’s Organic Prebio Fibre Powder, 150g, £24.45.

This is FODMAP prebiotic fibre, which helps support friendly bacteria and also increases akkermansia levels. 100% active ingredients formulated by expert nutritionists.

Try The Naked Pharmacy Metabolic Gold, £41 for 60 capsules.

This contains bergamot fruit extract and artichoke, which are high in polyphenols, and baobab fruit (a natural prebiotic).

‘Metabolic Gold can help control fluctuations in appetite which helps to change the way your body processes fats and sugars,’ says Dimple Varu, Pharmacist and Formulator at The Naked Pharmacy.

‘This will have a direct impact on your metabolism, which in turn will boost energy levels, reduce food cravings, and support weight management.’

READ MORE: Menopause symptoms making you miserable? These natural fixes will help

Reason #4 Hormonal fluctuations

Hormonal fluctuations can significantly influence women’s hunger levels.

‘For example, during different life stages such as menstruation, pregnancy, and menopause, hormones like oestrogen and progesterone fluctuate, impacting appetite,’ says Aimee.

‘During the luteal phase of the menstrual cycle, increased progesterone levels can stimulate appetite, making women feel hungrier.

‘Menopause also brings hormonal imbalances that can disrupt the regulation of normal appetite. The change in sex hormones during menopause can play a significant role in appetite regulation.

‘In a five-year observational study (European Journal of Clinical Nutrition, 2013) on menopausal women, it was found the desire to eat, hunger and food consumption increases during menopause.’

What can you do?

Track your menstrual cycle to anticipate periods of heightened cravings.

Focus on balanced meals with complex carbohydrates, lean proteins, and healthy fats to stabilise blood sugar levels and improve satiety between meals.

Plan and prep healthy meals and snacks in advance

Protein-rich snacks can help as can focusing on key nutrients like magnesium and calcium that may help reduce PMS symptoms including food cravings.

Plan and prep healthy meals and snacks in advance, especially before the luteal phase (second half of your cycle, after ovulation), can help you stay on track and avoid impulsive eating.

Reason #5 Lifestyle factors

A lack of sleep can disrupt the balance of hunger hormones.

A study published in the Annals of Internal Medicine demonstrated that restricted sleep increased ghrelin levels and decreased leptin levels, which was associated with increased hunger and appetite, particularly for calorie-dense foods. Stress also plays a role in hunger levels.

‘When stressed, the body releases cortisol, a hormone that can increase appetite and lead to emotional eating,’ says Rob.

‘This type of eating is often less about physical hunger and more about seeking comfort from food. Managing sleep and stress is crucial for preventing emotional eating and overeating, which are often driven by disruptions in hunger hormones like ghrelin and leptin.’

What can you do?

Aim for 7-9 hours of quality sleep per night to regulate ghrelin, the hunger hormone, and leptin, the satiety hormone, to reduce cravings. Maintain a consistent sleep schedule, create a restful environment, avoid caffeine, and heavy meals before bedtime, and adopt a relaxing pre-sleep routine, such as reading or taking a warm bath.

‘Effective stress management can help manage cortisol levels and may help to reduce emotional eating,’ says Rob.

‘Try incorporating mindfulness meditation, yoga, or deep breathing exercises into your daily routine to manage stress. Regular physical activity can also help reduce stress and improve mood through the release of endorphins.

READ MORE: A psychologist’s guide to coping with stress

Reason #6 You’re an emotional eater

Emotional well-being significantly impacts hunger and eating patterns. Stress, low mood, and hormonal changes can also impact your appetite and trigger those hunger cravings which may cause you to reach for the junk food.

‘If you’re experiencing anxiety, depression, or other emotional distress, this means you’re more likely to turn to food for comfort, leading to increased hunger and overeating,’ says Rob.

‘Emotional eating can become a coping mechanism for dealing with stress, sadness, or boredom, further complicating hunger management.’

What can you do?

Find ways to manage your emotions better. You overeat as a way of coping with negative emotions such as sadness, anger, frustration, or depression.

Start by identifying triggers, such as stress, boredom, or sadness, that lead to emotional eating. Keep a food diary to track what you eat and how you feel at the time, which can help pinpoint patterns.

Implement stress management techniques like mindfulness meditation, deep breathing exercises, or yoga to reduce stress and emotional triggers.

it was found that taking saffron supplements for eight weeks resulted in less snacking

Establishing healthier coping mechanisms is also important so instead of reaching for food, engage in activities that you enjoy and that distract you from emotional triggers. For example, instead of eating – go for a walk, talk to a friend, listen to music, take a yoga class etc.

Seek professional help – e.g.: counselling, hypnotherapy, psychotherapy, or cognitive behavioural therapy.

Take a saffron supplement.

‘Saffron, a valuable spice from the middle east, has been studied as a potential treatment for stress and emotional related overeating,’ says Aimee.

‘In one study (Nutrition Research, 2010) on overweight women, it was found that taking saffron supplements for eight weeks resulted in less snacking and significantly decreased body weight, compared to the placebo group.

‘The researchers concluded that saffron produces a reduction in snacking and creates a satiating effect that may contribute to weight loss.’

Try: Healthspan Saffron, £17.49 for 60 (30mg) capsules.

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The Difference Between PCO And PCOS: Learn How To Get The Diagnosis You Deserve

By
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17 October 2024
0

How is PCOS diagnosed?

Unlike many other syndromes, PCOS isn’t usually diagnosed with one quick trip to the doctor’s office. PCOS, or polycystic ovary syndrome, is a genetic, hormonal disorder affecting 1 in 10 women of childbearing age (15-44 years old). Unfortunately, existing information and studies around the condition are often misunderstood, making PCOS an under-diagnosed condition. PCOS dramatically affects women’s health and leaves them to face several different challenges. Even though girls as young as 11 years old have been found to have PCOS, usually women aren’t diagnosed until their 20s or 30s. It’s never too early or too late to receive a diagnosis for PCOS. Understanding the condition and advocating for your health is the key to getting proper treatment. We are here to provide you with the education and support needed to do so. Read on to learn more about PCOS, including symptoms, diagnosis, and treatment.

What exactly is PCOS?

Polycystic ovary syndrome is caused by an imbalance of hormones. Three hormones play a role in PCOS. Androgens are often called male hormones, but women have them too. Women with PCOS tend to have a higher level of androgens. Insulin manages blood sugar. Those with PCOS might not react to insulin the way it should. Women with PCOS may not have enough progesterone hormone, which causes missed periods. This imbalance of hormones creates a problem in the ovaries, causing them to develop many small follicles. With PCOS, the egg doesn’t mature or may not release during ovulation as it should. PCOS infertility is the most common and most treatable form of female infertility.

PCOS Symptoms

PCOS symptoms look different for everyone because PCOS affects every woman differently. Some of the most common symptoms include:

Missed or irregular periods

Acne

Excess body hair

Weight gain

Pelvic pain

Thinning hair on the scalp

Skin tags

Darkening of the skin (specifically along the neck crease, groin, and beneath breasts)

Infertility

Again, it’s important to remember that not everyone with PCOS experiences all of these symptoms. For example, not everyone who is affected by PCOS will struggle with their weight, but women with the condition are more likely to be overweight. Weight struggles are common with PCOS due to the high levels of insulin and androgens.

What causes PCOS?

While the exact cause of PCOS is not known, experts believe that there are several factors, including genetics, that play a role. Women who are obese and women with a mother, sister, or aunt with PCOS may be at a higher risk of having the condition.

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Marker	Normal	Optimal value
HbA1C	Below 5.7%,	4.6-5.5%
Fasting blood glucose	Below 100 mg/dL	70- 85 mg/dL
Insulin	Between 2-20 mIU/mL	4.6 – 5.5 mcIU/ml

What Does It Mean to Have Blood Sugar Problems?

The Links Between Blood Sugar and Women’s Hormones

1) Blood Sugar Problems Make Estrogen Dominance and PMS Worse

2) Women with Low Progesterone Fare Worse with Blood Sugar Problems

3) Elevated Testosterone

4) Blood Sugar Problems Worsens Menopause Symptoms

​​How to Improve Your Blood Sugar Control for Better Hormone Balance

1) Reduce High-Glycemic Impact Food, Focus on Blood Sugar-Friendly Vegetables and Legumes

2) Start Your Day With 30 Grams of Proteins, Good Fats, and Fiber

3) Soften Your Blood Sugar Responses With Proteins, Healthy Fat, and Fiber

4) Exercise, Especially Resistance Training

5) Get a CGM and See How Your Blood Sugar Fluctuates Throughout the Day

6) Try a Blood Sugar Support Supplement Like Blood Sugar Breakthrough

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How Can I Raise My Vitamin D Level Quickly?

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Quick Q&A with Oxygen Challenge Winner Jana Redwine-Landfried

Reason #1 Your blood sugar levels are all over the place

What can you do?

Reason #2 You’re not getting enough protein

What can you do?

Reason #3 Your diet lacks fibre

What can you do

Reason #4 Hormonal fluctuations

What can you do?

Reason #5 Lifestyle factors

What can you do?

Reason #6 You’re an emotional eater

What can you do?

How is PCOS diagnosed?

What exactly is PCOS?

PCOS Symptoms

What causes PCOS?

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