pcos Archives - Phruitful Dish

How BPA Impacts PCOS and Infertility (And What To Do About It)

Women with PCOS have higher levels of BPA. Learn how to decrease exposure to this estrogenic chemical.

What is BPA?

Bisphenol A (BPA) is an environmental endocrine disruptor with estrogenic activity commonly found in plastics, water bottles, canned goods, receipts, and the packaging of our personal care products.

Research shows that BPA exposure alters the functioning of our reproductive, metabolic, and neuroendocrine systems. Specifically, even low levels of exposure have been linked to increased triglycerides, cholesterol, insulin resistance, and infertility. Sperm concentrations are continually decreasing, and evidence shows BPA may be contributing.

How Does BPA Affect PCOS?

PCOS is the leading cause of female anovulatory infertility. It also puts us at greater risk of type 2 diabetes, metabolic syndrome, and heart disease.

A systematic review and meta-analysis reviewed 9 studies with a total of 493 women with PCOS and 440 women without PCOS as the control group. The researchers found that women with PCOS had increased amounts of BPA in their bodies. Eight of these studies assessed BPA in blood while one study assessed follicular fluid. These higher BPA levels were also associated with insulin resistance and hyperandrogenism (increased androgenic hormones like testosterone, body/facial hair, acne, etc).

So, what can we do about this? We can start with reducing exposure in our homes.

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.

Steps to Reducing BPA Exposure

Switch to glass containers instead of plastic. Even if a plastic container says “BPA-free” there are other chemicals used instead, so glass is altogether safer.
Say no to receipts. If you work with receipts often, wear gloves.
Limit canned goods. Most canned goods can be found in other forms of packaging.
Switch to safer personal care products that are BPA-free.

How to Reduce BPA Exposure for Infertility and PCOS

What Do Personal Care Products Have to do with BPA?

BPA-polymers are known to be used in some cosmetic products, and more readily, in cosmetic containers. BPA in plastic containers can leach into our cosmetics, especially over time and when heated, thus further exposing ourselves through our skin. Much of what we put on our skin is absorbed and enters our bloodstream.

The cosmetic industry in both Canada and the U.S. is quite unregulated. Even though ~600 chemicals are banned from cosmetics here in Canada, Health Canada does not thoroughly check that each product on the market is compliant to the Cosmetic Ingredient Hotlist, unless a request is made. According to the Government of Canada’s website, “Health Canada will prioritize compliance and enforcement in response to the level of risk posed by a product and any complaints/incidents received.” PS. in the U.S., only ~30 of these chemicals are banned!

In health,

Dr. Dylan Cutler, Ph.D.

Top 3 Supplements for PCOS

Find out which three supplements Dr. Cutler recommends the most frequently for her clients with PCOS, and why.

FAQ: What supplements Should I take for PCOS?

This is one of my most frequently asked questions from people with polycystic ovary syndrome (PCOS) on social media. My answer will depend on the type of PCOS you have, your symptoms, your lifestyle, possible deficiencies, and other factors. However, there are three supplements that come out on top in terms of high-quality research, benefits, and little likelihood of harm.

It is important to state that managing PCOS is complex and therefore requires a combination of supplements and lifestyle changes. As their name implies, supplements are merely a ‘supplement’ to a healthy lifestyle grounded in sound nutrition, daily movement, adequate sleep and rest, stress management, a support network, and mindset work. Always make supplemental choices and doses with your own current healthcare provider.

MAGNESIUM

Women with PCOS are up to 19 times more likely to be deficient in magnesium than the rest of the population. While we’re not sure why this is, it is concerning because low levels of magnesium can increase our risk of type 2 diabetes. Women with PCOS are already at increased risk of developing diabetes!

During my PhD, I published a clinical study in Food Science & Nutrition which assessed dietary intake in women with and without PCOS. One of the findings was that magnesium intake was decreased in women with insulin-resistant PCOS. Also, the more magnesium that women with PCOS consumed, the lower their testosterone and inflammation were.

Supplementing can benefit in several ways. There is plenty of research on the benefits of magnesium for the general population which may also apply for PCOS. Studies have shown magnesium can help address insulin resistance, reduce inflammation, improve sleep, reduce anxiety, improve PMS symptoms, and lower blood pressure. These are all commonly seen and experienced by women with PCOS.

Natural Calm Magnesium Iced Tea — Photo by Dylan Cutler

I supplement with Natural Calm magnesium citrate to ensure I am consuming enough magnesium each day. The raspberry-lemon flavor makes a delicious hot or iced tea (recipe here)! The recommended daily amount of magnesium for a women over 19 is 320 mg a day.

Disclosure: I receive a small commission when the following products mentioned are purchased through my links (thank you!). This allows me to provide you free articles and social media content daily. I only work with brands I adore and use myself.

Omega-3

Along with the brain and mood-boosting benefits that omega-3 fats are known for, like reducing anxiety and depression (previously discussed here), they also have specific implications for women with PCOS.

Supplementing with omega-3 may help regulate periods and decrease testosterone. Omega-3 can also lower reproductive hormones such as LH and the LH to FSH ratio (typically increased in PCOS). Finally, omega-3 has been shown to increase adiponectin which is an anti-inflammatory cytokine.

I supplement with an algae-based omega-3 supplement instead of a fish oil supplement as fish oil can be contaminated with environmental pollutants, such as mercury and polychlorinated biphenyls (PCBs).

Vitamin D

Women with PCOS are more likely to have lower levels of vitamin D than women without PCOS. These low levels have even been linked to insulin resistance, obesity, infertility, and hirsutism associated with PCOS.

Studies show that when women with PCOS supplement with vitamin D, insulin and glucose levels seem to improve, inflammation subsides, and testosterone decreases.

While the best source of vitamin D is the sun, this option is limited if we live in the Northern hemisphere, wear sunscreen, or stay indoors. Therefore, supplementing can help.

When choosing a vitamin D supplement, look for D3 and at least 1500-2000 IU a day (recommended by The Endocrine Practice Committee). For vegans, be aware that some D3 supplements are vegan while others aren’t. I take a vitamin D plus B12 together as B12 is a must to supplement for vegans (and even some vegetarians and carnivores).

This article is sponsored by Natural Calm Canada.

In health, Dr. Dylan Cutler

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Disclaimer: Nutritional and supplemental choices should be made in consultation with your current health care provider.

Chocolate Coconut Protein Cookies for Blood Sugar Management

Vegan, gluten-free, refined sugar-free cookies that support hormonal health and blood sugar balance.

Baking (especially cookies) is one of my favorite self-care activities whether it is on my own, with friends, family, or kids. Both baking and cooking can be soothing for our mental state as it requires being mindful. Mindfulness is simply the act of paying attention to the present moment. When we are baking, we have to put our phones down and get our hands dirty! One study even found that baking easy, simple recipes can enhance focus, creativity, and happiness.

Vegan Gluten-Free Chocolate Coconut Protein Cookies

Plus, with the ingredients in these cookies, baking can be beneficial for our physical health! I’ve created a cookie with plant-based protein, antioxidants, and superfoods that our hormones and blood sugar will love. I also left out several typical cookie ingredients that can wreak havoc on our hormonal and metabolic health, like refined sugar, oils, and dairy.

I used Nanopro vegan protein powder which is made from non-GMO yellow pea, brown rice, and chia seed. This combination provides all essential amino acids. It is particularly high in lysine which is important for calcium absorption and collagen production. The main sources of lysine in a vegan diet are beans, peas, and legumes.

Plant protein powders can often be difficult to digest. People often find they cause bloating or abdominal discomfort. Nanopro contains ProHydrolaseTM which assists the protein to break down, digest, and fully absorb.

Try out these cookies for yourself and tag me on Instagram @dr.dylancutler!

Ingredients

2 scoops vegan protein powder (Biopharma Scientific in vanilla toffee)
3/4 cup unsweetened apple sauce
2 tbsp ground flaxseeds
2 tbsp cacao powder
¼ cup coconut flour
½ tsp baking soda
¼ tsp cinnamon
½ cup almond milk or water
pinch of salt

Instructions

Preheat oven to 400F.
Line a baking sheet with parchment paper.
Combine and mix all ingredients in a large bowl. Add more water or protein powder depending if the batter is too dry or wet.
Place spoonfuls of dough onto a baking sheet.
Bake for 15 minutes.
Remove from the oven and let cool.
Store in freezer for a cool treat.

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_{This post was sponsored by Biopharma Scientific. I do not receive affiliate commission on products purchased from Biopharma Scientific.}

For more healthy treats check out these recipes.