What makes this protein bowl an anti-inflammatory delight for PCOS-fighters? Each ingredient has unique health benefits that can assist to lower inflammation, balance blood sugar levels, support fertility, and stabilize mood.
Sweet Potatoes
source of beta-carotene which can support fertility
anti-inflammatory
high fiber
may support blood sugar regulation
Edamame Beans
whole food source of soy which may improve symptoms and markers of PCOS like blood sugar and cholesterol
studies show soy can protect against heart disease and breast cancer
complete protein source
Tofu
whole food source of soy which may improve symptoms and markers of PCOS
complete protein source
source of B vitamins, fiber, potassium, and magnesium
Avocado
helps lower LDL cholesterol
low glycemic index
high fiber
source of B vitamins which combat stress
Garlic
helps lower cholesterol
anti-inflammatory
relaxes blood vessels for better blood flow
Hemp Seeds
complete protein source
balanced ratio of omega fats
contains arginine and gamma-linolenic acid which decreases heart disease risk
Ginger
anti-inflammatory
may lower fasting blood sugar
Ingredients (made 2 PROTEIN bowls for me):
2 sweet potatoes, chopped
1 cup frozen edamame, organic, non-GMO
1 package extra-firm Sunrise Soya Foods tofu
1/ 2 tbsp avocado oil or flaxseed cooking oil (with a high-smoke point)
1 avocado
1 chunk of ginger, peeled
2 garlic cloves
1 lemon
1/4 cup tahini
water to thin dressing
Directions:
Cube tofu.
Fry tofu in high-heat cooking oil on medium heat until every side is golden brown.
Meanwhile, roast chopped sweet potatoes at 425degC for 25-30 min.
Cook frozen edamame on the stove-top.
Combine all dressing ingredients using a food processor or a high-speed blender.
Build protein bowl and top with avocado and hemp seeds.
This post was sponsored by Sunrise Soya Foods. I do not receive affiliate commission from Sunrise Soya Foods.
Discover the latest research studies on CBD oil for decreasing inflammation and migraines.
CBD, or cannabidiol, is a non-psychoactive member of a plant family of compounds known as cannabinoids. We each have an endocannabinoid system which plays a role in regulating mood, pain, memory, and appetite (1, 2, 3). Our bodies actually produce two endocannabinoids; anandamide (known as the “bliss molecule”), and sn-2-arachidonoylglycerol. These endocannabinoids bind to cannabinoid receptors, which have been found in the brain, lungs, liver, kidneys, and immune system (2, 4). Then, an enzyme breaks down these endocannabinoids. We obtain phytocannabinoids from particular foods, like broccoli, cabbage, carrots, parsley, sunflower seeds, and cacao. When we consume higher amounts of phytocannabinoids, via CBD, for example, our body will break down the CBD thus preserving our endocannabinoids.
Some of the potential health benefits of CBD include decreasing inflammation, pain, stress, and anxiety (5-9). For the sake of time and attention to detail, this article will focus on peer-reviewed studies regarding inflammation. Please review the use of CBD products with your own healthcare provider before using them.
Disclosure: I receive a small commission when the following products mentioned are purchased through my links. This allows me to provide you free articles and social media content daily (thank you!). I only work with brands I adore and use myself.
Use code Phruitful20 for 20% off your first order of Icaria – Vancouver CBD Oil for Busy Female Professionals, based in North Vancouver, British Columbia.
CBD and Inflammation
Inflammation can range from acute (like a rash or the swelling we experience after injuring a knee) to chronic (presenting in conditions such as inflammatory bowel disease, Crohn’s disease, Alzheimer’s disease, heart disease, PCOS, and more)(10, 11). Pain often accompanies inflammation. CBD may decrease pain by binding to serotonin receptors and interacting with TRPV1 channels (12-15). An oral spray containing CBD was approved in Canada over ten years ago to treat pain in both multiple sclerosis and cancer (16).
Animal studies have demonstrated how the endocannabinoid system plays a role in inflammation occurring from allergies. For example, a study using a mouse model for allergic reactions of the skin found that when mice lacked cannabinoid receptors, their skin allergic reactions were heightened. Following in the same vein, when mice had increased levels of anandamide, their skin allergic reactions were decreased (17).
When it comes to conditions of chronic inflammation, CBD may also provide relief (18). A study published in PLoS One in 2011 found that CBD may decrease inflammation in patients with ulcerative colitis (UC). The researchers obtained bowel biopsies of 10 patients with UC and 8 control subjects. The biopsies were then cultured with CBD. The results indicated a protective action of CBD against further intestinal damage (19).
This isn’t the only evidence that CBD may have beneficial effects on gut conditions. A cell study in 2017 demonstrated that CBD may protect against inflammatory damage and restore the intestinal barrier (20). In Crohn’s disease, a randomized placebo-controlled trial on CBD was published in 2018 (21). The study included 50 patients with Crohn’s disease. After 8 weeks of administration of a CBD oil (containing 15% CBD and 4% THC), the Crohn’s Disease Activity Index decreased and quality of life increased compared to the control group that consumed an olive oil placebo (Naftali et al., 2018).
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CBD and Headaches
Migraines may be related to inflammation. The prevalence of migraines is increased in women for reasons largely unknown (evidence published in 2018 suggests sex hormones may play a role)(22). There is evidence that women who suffer from migraines have greater FAAH enzymatic activity which results in greater breakdown of endocannabinoids (23). Other research indicates a decrease of anandamide in the cerebrospinal fluid of migraine sufferers (24). This further supports the theory that endocannabinoids may play a role in the regulation of migraines (25-27).
A review published in Current Opinion of Neurology in June of 2019 discussed the use of CBD oil for migraine relief (25). It is possible that the endocannabinoid system has several pathways of which it regulates migraine pain (25).
While human clinical trials on CBD, specifically, for migraine relief are sparse, a study was published in Pharmacotherapy in 2016 which included 121 patients who were migraine sufferers. The researchers found that daily medical marijuana use reduced the frequency of migraines from 10 to 4 migraines a month (28). While not specific to CBD, this study further suggests that the endocannabinoid system may play a roll in some types of headaches.
Use code Phruitful20 for 20% off your first order of Icaria – Vancouver CBD Oil for Busy Female Professionals, based in North Vancouver, British Columbia.
Can CBD Alleviate Acne?
One physical sign of inflammation can be acne. While we have all likely dealt with acne at some point in our life, it has the potential to greatly impact our self-esteem and quality of life(29). A pre-clinical study in 2014 determined that CBD may have a therapeutic effect on acne vulgaris partly due to its anti-inflammatory properties (30).
Are there any Side-effects?
CBD has been shown to be relatively safe for consumption with some reported side-effects being fatigue, diarrhea, and loss of appetite (31). It may put extra stress on the liver and interfere with other medications. Enzymes cytochrome p450, CYP3A4, and CYP2C19 metabolize CBD, so if other medications or supplements are also metabolized by these enzymes, there may be interactions (32). It is important to discuss with your healthcare provider before using CBD, especially if pregnant, breastfeeding, or using herbs, supplements, or medications.
The research on CBD and the cannabinoid system is evolving rapidly. I am curious to see what an increase in future clinical studies will confirm for us.
In health, Dr. Dylan Cutler, Ph.D.
The post was sponsored by Icaria – Vancouver CBD Oil for Busy Female Professionals, based in North Vancouver, British Columbia. Use code Phruitful20 for 20% off your first order.
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References
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3. Lu HC, Mackie K. An Introduction to the Endogenous Cannabinoid System. Biol Psychiatry. 2016;79(7):516–525. doi:10.1016/j.biopsych.2015.07.02.
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6. National Academies of Sciences, Engineering, and Medicine. The health effects of cannabis and cannabinoids: The current state of evidence and recommendations for research. National Academies Press; 2017 Mar 31.
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Disclaimer: As the sole author of Phruitful Dish, I have based my posts on my own experiences and personal knowledge. However, I am not a medical doctor or a licensed nutritionist. The information in this blog is not intended as medical advice, and it is not endorsed by my employers or institutions I am affiliated with. Nutritional and supplemental choices should be made in consultation with your health care provider. This blog is intended to inspire and encourage readers to educate themselves on how nutrition and lifestyle are important and often overlooked aspects of health. Therefore, please use the information at your own risk. Occasional links may be provided leading to third party websites. The existence of these links does not infer a responsibility or an endorsement of the linked site, its operator, or its contents.
Studies show that magnesium deficiencies are more common in women with PCOS. Learn how supplementing with magnesium may help manage insulin resistance, inflammation, anxiety, and more.
What is PCOS?
Polycystic ovary syndrome (PCOS) is a disorder that greatly impacts the lives of up to 18% of women all over the world. PCOS affects multiple systems of the body including our metabolic, reproductive, and mental health. The long-term associations of PCOS include type 2 diabetes, cardiovascular disease, and certain cancers. This is why daily lifelong management is important. While we are still learning much regarding root causes and treatment options, there is evidence that particular minerals may play a role.
Why is Magnesium Important for PCOS?
Magnesium is crucial for women with PCOS for several reasons. Research shows that magnesium can:
Manage Insulin Resistance
women with PCOS have an increased risk and prevalence of insulin resistance (PCOS Guidelines 2018)
I was the lead author of a clinical study published earlier this year in Food Science & Nutrition which assessed dietary intake in women with and without PCOS (Cutler et al., 2019). One of our findings was that magnesium intake was decreased in women with insulin-resistant PCOS. In addition, we found that the greater magnesium women with PCOS consumed, the lower their levels of testosterone and markers of inflammation were.
How Much Magnesium Do We Need?
The recommended daily amount of magnesium is 320 mg for an adult woman. This will vary depending on factors such as body size and stage of life. Some foods that are great sources of magnesium include legumes, whole grains, broccoli, squash, green leafy vegetables, seeds, nuts, and dark chocolate.
To ensure I am obtaining enough magnesium, I supplement with Natural Calmmagnesium citrate powder or vegan magnesium gummies depending on my mood and the time of day.
