#facts and tips
Lifestyle modifications are the primary treatment approaches for women with polycystic ovary syndrome (PCOS). These lifestyle modifications include improving diet and physical activity as well as stress management and sleep hygiene. When I provide nutrition counseling to women with PCOS, we discuss these important lifestyle changes as well as ways to reduce exposure to endocrine-disrupting chemicals (EDCs).
What Are Endocrine Disrupting Chemicals?
EDCs are everywhere in our environment, including the containers that hold the food that we eat and bottles that contain beverages we drink. They are even in our daily shampoo and the toys our children play with. Chemicals like bisphenol A (BPA), phthalates, pesticides and industrial chemicals, mimic, block, or interfere with the action of hormones in humans, setting the stage for diseases.Health Problems Associated with Endocrine Disrupting Chemicals
Research is available that shows an association between EDCs having a negative impact on the health of women, men, and children. According to the Endocrine Society, exposure to EDCs has been shown to affect female and male reproductive health and has been linked to fertility problems, PCOS, obesity and cardiovascular disease as well as an increased risk for prostate cancer, thyroid diseases, hormonal cancers and increased neurodevelopmental problems.It seems as if exposure to EDCs can be problematic even before birth. Prenatal exposure in the first trimester to certain EDCs is associated with altered genetic expression in the mother’s placenta, according to research in Environmental Health Perspective.
PCOS, Fertility, and Endocrine Disrupting Chemicals
Women with PCOS should be particularly concerned about exposure to EDCs.BPA concentration in the follicular fluid from PCOS patients was found to be significantly higher than that from non-PCOS patients according to a study in Gynecology Endocrinology. EDCs can have a significant impact on the health of women with PCOS as it is linked to increasing estrogen and testosterone, weight gain, and even glucose metabolism.
Exposure to EDCs is known to affect fertility. A study involving 239 women who underwent in vitro fertilization (IVF) from 2007 to 2012 found that the women with the highest exposure to BPA only had a 17 percent rate of pregnancy versus 54 percent of women who got pregnant with the lowest exposure.
How to Reduce Your Exposure
While it’s impossible to completely eliminate your exposure to EDCs, it is advisable to reduce your exposure to them as much as possible to reduce your risk for diseases and other health related problems. Pregnant women or women who are trying to conceive may be especially vigilant to reduce their exposure to EDCs.To help reduce your exposure to EDCs, follow these tips:
- Replace plastic water bottles and containers with glass or stainless steel ones
- Store food in glass or ceramic containers
- Toss old and scratched plastic containers
- Never heat food in plastic containers in the microwave
- Use tin foil instead of plastic wrap
- Use reusable cotton sandwich bags in place of plastic ones
- Buy foods that are in BPA free containers
- Avoid handling paper receipts and wash hands well after touching them
- Prepare fresh food instead of prepared foods in plastic containers
- When purchasing toys consider non-toxic, BPA-free or wooden toys
- Use phthalate and sulfate-free shampoos and makeup
- Buy and eat organic produce as much as possible
Source:Verywell.com
What comes to mind when you think of meal planning? If you’re like most people, the words “boring” “timing consuming” “overwhelming” or “another chore” come to mind. Yet, half of Americans don’t know what they will be doing for dinner when they wake up in the morning leaving them to scramble at the last minute to pull a dinner together. Without a plan, it can be very tempting and easy to just pick up take out, some of which provide little healthy options for women with PCOS.
While there are some perceived obstacles to meal planning, the benefits far outweigh any negatives.
Benefits of Meal Planning
Improves the Nutrition Quality of your Diet
One of the best benefits of a meal plan is that you can improve the quality of your diet by including a variety of healthy foods to serve at meals and snacks. A plan will ensure what foods you will eat when, requiring you to grocery shop to have these items stocked for those days instead of being left with an empty refrigerator.
Cuts Down on Food Waste
When you have a meal plan, you’re less likely to have food that will go to waste. Sticking to a plan means you will buy for and cook the food you need.
Saves Money
By not throwing out unused food, you will be saving money in the long haul. Look at store circulars for items on sale that you can prepare that week. And don’t forget the coupons!
Reduces Cooking and Cleaning Time
If you plan to batch cook, that is to cook large portions or amounts at once, you only have to clean that pot once. Not only are you cutting down on the cooking time, but also the time it takes to clean up.
Eliminates Stress
People who meal plan have one less thing to worry about each day. That is they never have to ask “What’s for dinner?” Knowing what you are going to eat, even if it’s leftovers, takes away a big stressor for most families.
Meal Planning: Where to Start
Do Inventory
Before you begin, take inventory of what you have in the house. Check your refrigerator and freezer for items that will expire soon. Also check your pantry to see what you can use.
Find Inspiration
Decide on what you would like to make for your meals. This may depend on the inventory you took, what’s on sale that week, or what’s available at your local farmers market. Cookbooks, magazines, and blogs (like our recipe section on our blog) offer recipes. And don’t forget about those recipes pinned on Pinterest.
Check the Calendar
Before you decide what to make, consider which family members will be home and when. Decide if you will need a quick and easy meal that night or do you have time to cook something more involved?
Write it Out
Once you have an idea for how the week will look, it’s time to plan out what you will have each day. Don’t forget to plan out snacks. Depending on your preference, use paper, phone, or an app (PepperPlate) to help you plan.
You can download our free weekly menu planner here:
KISS: Keep It Simple Sunshine!
Meal planning doesn’t have to be all-or-nothing. If you’re new to meal planning, start small. If you eat the same breakfasts and snacks but it’s difficult for you to get dinner planned, maybe just focusing on planning dinner in each night can be a good start.
Don’t think that meal planning means you have to cook labor intensive recipes straight out of Buon Appetite! Start with meals you know. As you get more comfortable or have more time, say a lazy Sunday afternoon, then experiment with new recipes. Check out the PCOS Nutrition Center Cookbook: 100 Easy and Delicious Whole Food Recipes for inspiration or use the free 4-week done for you meal plan and shopping list to guide you.
Allow for Flexibility
Some nights may not go as planned and that’s ok. Quick and easy meals can be healthy such as an omelet or soup and salad or a stir-fry with whatever protein you have on hand (chicken, shrimp, tofu).
The Secret to Successful Meal Planning
Batch cooking is the key to successful meal planning. Set aside time to cook larger portions and use it multiple times. For example: You can cook 8 chicken breasts, 1 dozen eggs, pot of quinoa, lentils, or roasted veggies. Add different spices, herbs, condiments for variety and flavor.
We love the idea of packing 5 salads at once for the week. Just grab and go!
When you cook, plan to cook for a large crowd even if it’s only for one person. Baking a turkey doesn’t need to be reserved for Thanksgiving. A large pot of soup can go a long way. Freeze extras in small, air-tight, labeled containers. And don’t forget to use the crockpot!
Finally, allow yourself to be patient and open to meal planning. With a little practice, meal planning will become a beneficial habit that will allow you to improve the nutrition quality of your diet and leave you never asking what’s for dinner again!
SOURCE:PCOS Nutrition Center
