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WellAdvice with Dr. Keith Horinouchi

Polycystic Ovaries Syndrome
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PCOS

This protocol is particularly for women who have been diagnosed with polycystic ovaries (see your OB/GYN), who are overweight to obese (abdominal obesity), does not exercise, strong family history of diabetes or high blood sugar, have a high fasting or 2
GOALS:
1. To lose 1-2 lbs of body fat per week and to reach ideal body weight
2. Regular physical activity
3. Provide the body with good nutrition through a healthy diet and nutritional supplements
4. Reverse the high insulin production and polycystic ovaries through this program
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DIET RECOMMENDATIONS
1. Eliminate all caffeine, sugar and alcohol
2. Eliminate all refined carbohydrates including sugar, white flour, pastries, desserts, candy, refined pastas, white rice
3. Consume plant food in its more natural state or whole foods that contain a high dietary fiber content such as whole grain breads and cereals, whole grain pastas, brown rice, beans/legumes, fresh vegetables
4. Moderate intake of fresh fruit, no more than 2 per day with meals
5. No snacking in between meals
6. No sugar containing beverages including fruit juices
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POSITIVE LIFESTYLE RECOMMENDATIONS
Physical Activity
1. 30 minutes of physical exercise daily such as walking, jogging, swimming, cycling, aerobic dancing or gardening
2. 10-15 minutes of resistance training using light weights for maintenance of muscle tone, twice weekly
3. 10 minute walks after each meal

Good Health Habits
1. No smoking, alcohol or drugs
2. 7-8 glasses of pure water per day
1-2 glasses upon waking; 1-2 glasses between meals; drinking during meals discouraged: 1/2 hour before or 1 hour after meals
3. 7-8 hours of restful sleep per night
4. Get adequate amounts of sunlight and fresh air daily
5. Moderation in everything
6. Trust in God

Stress Management
1. Deep breathing exercises 2 time a day
2. Prayer and meditation
3. Join a support group such as a community service club or church group
4. Warm bath, sauna and massage for relaxation as needed
NUTRITIONAL SUPPLEMENTS
1. High potency multivitamin/mineral with at least the following:
a. 500 mg magnesium
b. 500 mg calcium
c. 1-5 mg folic acid
d. 50 100 mg vitamin B6
e. 500 1000 mcg of chromium picolinate
f. The above can be taken separately if not in the multivitamin
g. Or take Glucose Tolerance 60 caps 2 times a day
2. Essential fatty acid 2 capsules 2-3 time per day of any of the following:
a. Evening primrose oil capsule
b. Borage oil
c. Flaxseed oil
d. Fish oil (EPA Pro 1000)
e. Black current seed oil

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