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Theresa Cheung. The Ultimate PCOS Handbook: Lose weight, boost fertility, clear skin and restore self-esteem
The Ultimate PCOS Handbook
Colette Harris & Theresa Cheung
Table of Contents
INTRODUCTION: TAKING CONTROL
CHAPTER 1 WHAT EXACTLY IS PCOS?
HOW TO GET A DIAGNOSIS
HOW DOES PCOS AFFECT MY OVARIES?
THE NORMAL MENSTRUAL CYCLE
WHAT HAPPENS DURING A PCOS CYCLE?
WHAT DOES A POLYCYSTIC OVARY LOOK LIKE?
DOES PCOS MEAN I HAVE OVARIAN CYSTS?
WHAT CAUSES PCOS?
TIME FOR A NAME CHANGE?
CHAPTER 2 WHAT CAUSES PCOS?
IT’S ALL IN THE GENES!
CAN GUYS HAVE PCOS?
TOO MUCH MALE HORMONE?
HOW MUCH IS TOO MUCH?
TOO MUCH LH?
BLAME IT ON THE INSULIN!
WHAT IS INSULIN RESISTANCE?
THYROID PROBLEMS
THE CORTISOL CONNECTION
THE ENDOCRINE WEB
COULD IT START IN THE WOMB?
IS YOUR WEIGHT TO BLAME?
DIET AND LIFESTYLE TRIGGERS?
HORMONE DISRUPTERS
IS IT ALL IN THE MIND?
BETA CELL FUNCTION
METABOLIC SYNDROME (SYNDROME X)
HOW DO THESE THEORIES HELP ME?
CHAPTER 3 PCOSANDYOUR LIFE STAGES – FROM PUBERTY TO MENOPAUSE
PUBERTY AND PCOS
FIRST OVULATION
HOW PCOS AFFECTS PUBERTY
IF YOU SUSPECT YOUR DAUGHTER MAY HAVE PCOS
PCOS AND FERTILITY
PCOS AND PREGNANCY
PERIMENOPAUSE AND THE MENOPAUSE
PCOS AND THE PERIMENOPAUSE
HRT OR NOT HRT?
AFTER THE MENOPAUSE
SAVING THE BEST TILL LAST
CHAPTER 4 WHAT AM I DEALING WITH?
EARLY SIGNS
IRREGULAR PERIODS
EXCESS HAIR
SKIN PROBLEMS
GRADUALLY DEVELOPING SYMPTOMS. MOOD SWINGS
WEIGHT GAIN
FERTILITY PROBLEMS
INSULIN RESISTANCE
MALE PATTERN BALDNESS
SLEEP APNOEA
THE LONG-TERM HEALTH RISKS
CHAPTER 5 HOW CAN MY DOCTOR HELP?
TREATING IRREGULAR PERIODS
POSSIBLE SIDE-EFFECTS
WHICH PILL IS BEST FOR PCOS?
EXCESS HAIR AND ACNE TREATMENTS
TREATING INSULIN RESISTANCE
FERTILITY TREATMENT
CLOMIPHENE CITRATE
GONADOTROPIN THERAPY
OVARIAN SURGERY
FUTURE RESEARCH
WHERE TO GO FROM HERE
CHAPTER 6 YOUR PCOS NUTRITION GUIDE
WHY FOOD IS SO IMPORTANT FOR PCOS
THE 10-STEP PCOS DIET ACTION PLAN
1) EAT MORE OFTEN
WHY?
HOW?
HEALTHY SNACK IDEAS
2) GO FOR WHOLE FOODS
WHY?
HOW?
SAMPLE WHOLE FOOD MENU
3) MONITOR YOUR SUGAR INTAKE
WHY?
HOW?
4) MAKE THE GLYCAEMIC FACTOR WORK FOR YOU
WHY?
USING THE GI FOR PCOS
THINK ABOUT YOUR WHOLE MEAL
THINK ABOUT GLYCAEMIC LOAD
GLYCAEMIC INDEXES AND LOADS FOR COMMON FOODS
LEARNING MORE
LOW GI AND PCOS – IN A NUTSHELL
SAMPLE GI-/GL-FRIENDLY MENU
5) DRINK MORE WATER
WHY?
SIGNS OF DEHYDRATION
HOW MUCH?
6) PASS ON THE SALT
WHY?
HOW?
7) EAT THE RIGHT FATS
WHY?
HOW?
SAMPLE ‘GOOD FAT’ MENU
8) GIVE YOURSELF A DAILY PROTEIN CHECK
WHY?
HOW?
PROTEINS FOR VEGETARIANS AND VEGANS
Vegetarian Sources of Protein
Vegan Sources of Protein
Complete Protein
SAMPLE PROTEIN BOOST MENU
9) ANTIOXIDANTS – ARE YOU GETTING ENOUGH?
WHY?
HOW?
Antioxidant Power
10) EAT MORE PHYTOESTROGENS
WHY?
HOW?
SIX GOLDEN RULES
PCOS FRIENDLY MEAL IDEAS. BREAKFASTS
LUNCHES
DINNER
DESSERTS
DRINKS
CHAPTER 7 EXERCISE – YOUR PCOS-BEATING PLAN
AND IF YOU’VE GOT PCOS…
APPLE OR PEAR?
HOW MUCH?
YOUR DAILY ROUTINE
WARM-UP EXERCISES
AEROBIC EXERCISES
STRETCHING EXERCISES
MUSCLE STRENGTH
COOLING DOWN
HOW CAN I PREVENT INJURY WHEN I EXERCISE?
TONE UP YOUR TUMMY
WHAT IF I’M OVERWEIGHT?
WHAT IF I’M TOO TIRED?
SOME TIPS TO GET YOU GOING
STILL NEED MOTIVATION?
CHAPTER 8 YOUR HEALTH-BOOSTING LIFESTYLE DETOX
HORMONE-DISRUPTING CHEMICALS
EVERYDAY TOXINS
DETOXINGYOUR LIFE
YOUR BODY’S IN-HOUSE DETOX SYSTEM
THE LIVER
THE KIDNEYS
ADRENAL GLANDS
THE LYMPHATIC SYSTEM
9-STEP PCOS DETOX PLAN. 1. IF YOU SMOKE, STOP
2. CUT DOWN ON CAFFEINE
CAFFEINE CUT-BACK PLAN
3. FRESH, HEALTHY FOODS
DETOX SUPERFOODS AND HERBS
4. PROTECT YOURSELF FROM PESTICIDES
5. PROTECTYOURSELF FROM PLASTICS
6. DRINK LIGHTLY, OR NOT AT ALL
7. READ LABELS
COLOURINGS
PRESERVATIVES AND FLAVOUR ENHANCERS
EMULSIFIERS, STABILIZERS, THICKENERS
8. DRINK PURE WATER
9. TOXIC-FREE LIVING
CHAPTER 9 THE BEST NUTRITIONAL AND HERBAL SUPPLEMENTS
SUPPLEMENTS DO NOT REPLACE HEALTHY EATING
CAUTION
YOUR MULTIVITAMIN AND -MINERAL SUPPLEMENT
KEY NUTRITIONAL AND HERBAL SUPPLEMENTS FOR PCOS
CHROMIUM
VITAMIN B COMPLEX
ANTIOXIDANTS
VITAMIN D
CALCIUM
MAGNESIUM
MANGANESE
ZINC
ESSENTIAL FATTY ACIDS/FISH OILS
CO-ENZYME Q10
INOSITOL
HERBS
AGNUS CASTUS (VITEX/CHASTETREE BERRY)
BLACK COHOSH
DONG QUAI (ANGELICA)
CINNAMON
ECHINACEA
EVENING PRIMROSE
FENUGREEK
GARCINIA CAMBOGIA
GYMNEMA SYLVESTRE
MILK THISTLE (SILYBUM MARIANUM)
‘NATURAL’ PROGESTERONE
RHODIOLA ROSEA
SARSAPARILLA
ST JOHN’S WORT
SAIREI-TO
SAW PALMETTO (SERENOA REPENS)
SIBERIAN GINSENG
SPAGYRIC HERBAL REMEDIES
UNKEI-TO
CHAPTER 10 HOW NATURAL THERAPIES CAN HELP YOU
COMPLEMENTARY THERAPIES
WHERE TO BEGIN?
ACUPUNCTURE
DOES ACUPUNCTURE WORK?
A VISIT TO AN ACUPUNCTURIST
AROMATHERAPY
A VISIT TO AN AROMATHERAPIST
AUTOGENIC THERAPY
AYURVEDA
HOW DOES THE AYURVEDIC SYSTEM WORK?
VISITING AN AYURVEDIC PRACTITIONER
HERBAL MEDICINE
HOMOEOPATHY
HOMOEOPATHIC REMEDIES FOR PCOS
NUTRITIONAL THERAPY
REFLEXOLOGY
TRADITIONAL CHINESE MEDICINE
CHAPTER 11 HOW TO MANAGE YOUR WEIGHT
WEIGHT GAIN IS A SYMPTOM OF PCOS
THRIFTY GENES
HORMONES AND YOUR APPETITE
A SLUGGISH METABOLISM
INSULIN RESISTANCE
WORKING TWICE AS HARD
THE GOOD NEWS
PORTION CONTROL
BEAT FOOD CRAVINGS
CHANGE YOUR HABITS
NATURAL DIET BOOSTERS
WEIGHT GAIN ISN’T ALWAYS DOWN TO PCOS
WEIGHT-LOSS SUPPLEMENTS
A REGISTERED DIETICIAN
SURGERY
BMI AND WAIST-TO-HIP RATIO
LOSEWEIGHT GRADUALLY!
BOOST YOUR MOTIVATION
KEEP YOUR COOL
CHAPTER 12 FERTILITY-BOOSTING SECRETS THAT WORK
WHAT’S CAUSING THE PROBLEM?
HOW LONG WILL YOU BE FERTILE?
PRECONCEPTUAL CARE
IT TAKES TWO
YOUR 5-POINT FERTILITY BOOSTING ACTION PLAN. I: MANAGE YOUR WEIGHT
2. GET AS FIT AND WELL AS YOU CAN
HOW OLD ARE YOU?
3. DE-STRESS
4. EAT FRESH HEALTHY FOOD
5. DETOX YOUR LIFESTYLE
NATURAL THERAPIES FOR FERTILITY
NUTRITIONAL THERAPY PLUS LIFESTYLE CHANGE
Note:
HERBAL MEDICINE
REFLEXOLOGY
ACUPUNCTURE
HYPNOTHERAPY
HOMOEOPATHY
CONVENTIONAL FERTILITY TREATMENTS
YOUR HEALTHY PCOS PREGNANCY
1. CARRY ON EATING WELL
2. MANAGE YOUR WEIGHT
PREGNANCY WEIGHT-GAIN GUIDELINES
3. GET RID OF UNHEALTHY HABITS
4. EXERCISE REGULARLY AND GENTLY
5. REDUCE STRESS
CHAPTER 13 FINE-TUNING YOUR TAILOR-MADE PLAN
ACNE
DIETARY RECOMMENDATIONS
LIFESTYLE CHANGES
NATURAL ACNE TREATMENTS
SKIN TAGS AND COLOURATION
BLOATING
SUPPLEMENTS
CONSTIPATION/DIGESTIVE PROBLEMS
DEPRESSION
DIABETES/INSULIN RESISTANCE
NATURAL THERAPIES FOR DIABETES
Warning:
ENDOMETRIOSIS
FATIGUE
FERTILITY PROBLEMS
HAIR LOSS
DIETARY STRATEGIES FOR THINNING HAIR
OTHER IDEAS
HIRSUTISM (EXCESS HAIR)
HYPERTENSION
NON-PRESCRIPTION SUPPLEMENTS
IRREGULAR PERIODS
THYROID PROBLEMS
OTHER RECOMMENDATIONS
NATURAL THERAPIES FOR THYROID
WEIGHT GAIN
CHAPTER 14 PREPARING TO TAKE CONTROL
GETTING MOTIVATED FOR CHANGE
FIND YOUR TRIGGER
GIVE UP NEGATIVE SELF-BELIEF
1. I’M STARTING!
2. I’M SLIPPING!
3. IT TAKES SUCH A LONG TIME!
4. I’M EXCITED BUT DON’T WANT TO SET UNREALISTIC GOALS!
5. I FEEL GREAT AND I WANT TO STAY THAT WAY
PRACTICAL TIPS FOR STAYING MOTIVATED
GET SUPPORT
BE GENTLE ON YOURSELF
CHAPTER 15 STRESS AND PCOS – HOW TO LET GO AND LIVE BETTER
WHAT STRESS MEANS FOR YOU. PSYCHOLOGICAL EFFECTS
WEIGHT GAIN
SEXUAL FUNCTION
FERTILITY AND REPRODUCTIVE HORMONES
EFFECTS ON PREGNANCY5
MANAGE YOUR STRESS
Note:
DEEP BREATHING
ABDOMINAL BREATHING EXERCISE
CALMING BREATH EXERCISE
RELAXATION EXERCISES
VISUALIZATION
MEDITATION
THE PRACTICE OF WALKING MEDITATION
MASSAGE
YOGA
COGNITIVE BEHAVIOURAL THERAPY
SLEEP – THE HEALING STRESSBUSTER
ARE YOU GETTING ENOUGH?
STEP ONE:BOOST YOUR SEROTONIN/MELATONIN
STEP TWO:GOOD SLEEPING HABITS
COPING WITH THE STRESS OF INFERTILITY
CHAPTER 16 COPING WITH DEPRESSION AND LOW MOODS
SELF-HELP
A POSITIVE LITTLE VOICE
MAKE A LIST
ACCEPT WHAT YOU CAN’T CHANGE
FIND NEW CHALLENGES
GET ACTIVE
EVERYDAY BOOSTERS
FOOD AND YOUR MOOD
THE MIND MEAL
WHEAT-FREE PASTA WITH PESTO AND OIL-RICH FISH
AVOCADO SALAD AND SEEDS
FRUIT AND OATCAKES DESSERT
VITAMIN AND MINERAL DEFICIENCIES
COMFORT EATING
PLAN AHEAD
DON’T SKIP BREAKFAST
EMOTIONAL TRIGGERS
HELP FROM YOUR DOCTOR
NATURAL THERAPIES. ST JOHN’S WORT
HOMOEOPATHY
AROMATHERAPY
THE POWER OF NOW
CHAPTER 17 MAKING FRIENDS WITH YOUR BODY
BECOME A MEDIA CRITIC
BECOME AN ACTIVIST
TALK BACK
GET MOVING
CHANGE YOUR PERCEPTION
SURROUND YOURSELF WITH PEOPLE OF ALL SHAPES AND SIZES
SHARE YOUR CONCERNS
THROW AWAY CLOTHES THAT DON’T FIT
STOP WEIGHING YOURSELF
READ A SELF-HELP BOOK
HELP THE NEXT GENERATION
THE PAYOFF
CHAPTER 18 GETTING THE EMOTIONAL SUPPORT YOU WANT
HELPING FAMILY AND FRIENDS UNDERSTAND THE CHALLENGES YOU FACE
PCOS IS A FAMILY AFFAIR
YOUR PARTNER
BRINGING YOUR PARTNER/FAMILY WITH YOU ON YOUR JOURNEY OF CHANGE
WHAT IF THEY DON’T LIKE IT?
SEX
SEX ‘KEEPS YOU CALM’
NATURAL WAYS TO BOOST YOUR LIBIDO
REACHING OUT TO OTHERS
CHAPTER 19 TACKLING DEEPER ISSUES – RECLAIM YOUR FEMININITY, YOUR PASSION AND YOUR LIFE
Q: ‘I FEEL LIKE PCOS HAS CHALLENGED – OR EVEN STOLEN – MY FEMININITY’
SEE YOURSELF AS A WHOLE PERSON, NOT A WOMAN WITH PCOS
IF YOU FEEL YOUR FEMININITY HAS BEEN STOLEN
FOCUS ON THE POSITIVES
GET HELP WITH THE NEGATIVES
Q: ‘WHY ME? WHY HAVE I BEEN LANDED WITH A CONDITION THAT MAKES ME FAT, SPOTTY, HAIRY AND LIKELY TO GET DIABETES? WHAT HAVE I DONE TO DESERVE THIS?’
TURNING ‘WHY ME?’ INTO ‘I AM IN CONTROL’
CHALLENGING ‘WHY ME?’ THINKING
Q: ‘I FEEL SO FULL OF ANGER AND BITTERNESS’
COMBATING SHAME OR DISGUST
USE A CUE-CARD
Example
Q: ‘HOW WILL I EVER FEEL HAPPINESS AGAIN AFTER TWO MISCARRIAGES?’
Q: ‘I’M SO SCARED OF DIABETES AND HEART DISEASE – PCOS HAS MADE ME FACE MY OWN MORTALITY AND IT’S FRIGHTENING’
Q: ‘WE KNOW PCOS MIGHT STOP US HAVING KIDS OF OUR OWN – HOW WOULD I REALLY FEEL ABOUT ADOPTING?’
Q: ‘I’VE BEEN IN A PCOS BUBBLE FOR SO LONG – I’M NERVOUS ABOUT JOINING THE REAL WORLD AGAIN’
NOURISHING YOUR SPIRIT
NATURAL THERAPIES THAT LIFT YOUR SPIRITS
CHAPTER 20 BE INSPIRED BY SUCCESS
SALLY’S STORY
JESSICA’S STORY
SAM’S STORY
JILL’S STORY
REBECCA’S STORY
JO’S STORY
THERESA’S STORY
COLETTE’S STORY
REFERENCES. INTRODUCTION: TAKING CONTROL
PART ONE: THE LOW-DOWN ON PCOS. CHAPTER 1: WHAT EXACTLY IS PCOS?
CHAPTER 2: WHAT CAUSES PCOS?
CHAPTER 3: PCOS AND YOUR LIFE STAGES – FROM PUBERTY TO MENOPAUSE
CHAPTER 4: WHAT AM I DEALING WITH?
CHAPTER 5: HOW CAN MY DOCTOR HELP?
PART TWO: TOTAL TLC FOR YOUR BODY: ACTION PLAN FOR YOUR HEALTH NOW AND IN THE FUTURE. CHAPTER 6: YOUR PCOS NUTRITION GUIDE
CHAPTER 7: EXERCISE – YOUR PCOS-BEATING PLAN
CHAPTER 8: YOUR HEALTH-BOOSTING LIFESTYLE DETOX
CHAPTER 9: THE BEST NUTRITIONAL AND HERBAL SUPPLEMENTS
CHAPTER 10: HOW NATURAL THERAPIES CAN HELP YOU
CHAPTER 11: HOW TO MANAGE YOUR WEIGHT
CHAPTER 12: FERTILITY-BOOSTING SECRETS THAT WORK
CHAPTER 13: FINE-TUNING YOUR TAILOR-MADE PLAN
PART THREE: TAKING CHARGE OF PCOS: NURTURING YOUR EMOTIONS AND SPIRIT. CHAPTER 15: STRESS AND PCOS – HOW TO LET GO AND LIVE BETTER
CHAPTER 16: COPING WITH DEPRESSION AND LOW MOODS
CHAPTER 18: GETTING THE EMOTIONAL SUPPORT YOU WANT
RESOURCES. USEFUL CONTACTS
USEFUL WEBSITES
UK CONTACTS
US CONTACTS
AUSTRALIAN CONTACTS
FURTHER READING. PCOS
BODY IMAGE
COMPLEMENTARY/ALTERNATIVE/HERBAL MEDICINE/MIND, BODY AND SPIRIT HEALING
DETOX
DIABETES
EATING DISORDERS
ENDOMETRIOSIS
FATIGUE
FITNESS
FOOD AND MOOD
GIVING UP SMOKING
HEALTHY EATING
HEART HEALTH/HYPERTENSION
INSULIN RESISTANCE
ORGANIC LIVING
RECIPES
STRESS/SELF-ESTEEM/LIFE SKILLS
SUPPLEMENTS
THYROID
WEIGHT LOSS
WELL WOMAN
INDEX
Also by Colette Harris and Theresa Cheung
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