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Theresa Cheung
The Ultimate PCOS Handbook: Lose weight, boost fertility, clear skin and restore self-esteem
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Table of Contents
INTRODUCTION: TAKING CONTROL
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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
Страница 38
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
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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?
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