The Proof with Simon Hill avatar

Dexa/The Proof with Simon Hill

Learn more
Published Mar 14, 2022

How to regain hormonal health with PCOS | Dr Nitu Bajekal

Dr. Nitu Bajekal delves into the intricacies of Polycystic Ovary Syndrome (PCOS), offering practical advice on empowering patients through self-advocacy and lifestyle changes like a plant-based diet and exercise to manage symptoms and regain hormonal balance.
Episode Highlights
The Proof with Simon Hill logo

Topics covered

Popular Clips

Episode Highlights

  • Diet Focus

    A plant-based diet is highly recommended for managing PCOS symptoms, emphasizing the inclusion of fruits, vegetables, whole grains, legumes, nuts, and seeds. highlights the benefits of soy, which has been shown to reduce waist size and improve cardiovascular and inflammatory markers 1. She explains that while no food is inherently bad, choosing plant-based options over animal products can significantly impact health outcomes 2.

    Soya actually will stop the action if you've got too much of other estrogen floating around by blocking those receptors.

    ---

    Incorporating soy in its whole form, such as edamame, tofu, and tempeh, can help regulate hormones and reduce cancer risks 3.

       

    Exercise

    Exercise plays a crucial role in managing PCOS, with a focus on muscle strengthening and aerobic activities to enhance insulin sensitivity. advises against high-intensity workouts as the sole exercise form, suggesting a balanced regimen instead 4. She also emphasizes the importance of a healthy lifestyle, which includes a diet rich in complex carbohydrates and regular physical activity 5.

    You want to be doing lots of muscle strengthening exercises, weight resistance exercises.

    ---

    This approach not only aids in weight management but also reduces the risk of chronic diseases associated with PCOS.

       

    Supplements

    Supplements can support PCOS management, with vitamin D and B12 being particularly beneficial. recommends vitamin D3 supplements, especially in regions with limited sunlight, and highlights the importance of B12 for those on plant-based diets 6. Omega-3s, particularly algae-derived, are also advised to support hormonal health and reduce inflammation 7.

    I would definitely recommend algae derived omega three between 600 to 1000 milligrams.

    ---

    While supplements can be helpful, Bajekal stresses the importance of a food-first approach, ensuring a balanced intake of nutrients through diet.

Related Episodes