Allison’s Story with PCOS
I often receive emails and letters from nutrition students who are interested in observing a nutritionist in private practice “in action”. I also train dietetic interns at the hospital where I work (New York Presbyterian Hospital) and enjoy helping students gain experience for their future careers as registered dietitians.
I received a letter from Allison Scheinfeld, a Health and Nutrition Science major at Brooklyn College, asking for the opportunity to observe me counsel a patient with PCOS. She will be graduating in May 2008, and is looking for internships in the NYC area. She has a special interest in PCOS since she has this condition. I suggested Allison write an article on her experience with PCOS … and here it is!
My diagnosis of PCOS
At 19, after suddenly gaining 25 lbs, I was diagnosed with Polycystic Ovary Syndrome. I then finally knew the cause for all the effects of my mind and body. It explained why I gained weight, why my skin had constant little red bumps, the uncontrollable hair on my neck, why I hadn’t gotten a menstrual period in over 8 months and why I always felt slightly anixous. It was still not an easy diagnosis, I had to take many tests for other syndromes/diseases. My many endronologists thought maybe I had Cushings Syndrome or Diabetes. Knowing the cause was only half the battle. Then came all the questions. What treatment is right for me? Can I conceive a child? Will the acne disappear? The main question for me was would I ever be 100% happy despite all my obstacles? I have found that the correlation between food and symptoms is the key. Nutrition is the basic component of controlling PCOS and has led me to become a R.D student. My endocrinologist recommended Ms. Kittrick as a R.D and I soon googled her website. She has given me the opportunity to sit in on her counseling sessions with PCOS clients, and now an opportunity to share my store, and hopefully some tips to help any girls that have this syndrome.
The following carbs work best for me
The question of carbohydrates is one that many PCOS women have. The answer? Good carbs. Only whole grains, complex carbs. The best bet for carbohydrates is sprouted whole grain. It has a very low glycemic index, which slowly raises your blood sugar. They have sprouted whole grain bread, pasta, bagels, cereal, English muffins, etc. I start every morning with a piece of sprouted grain toast with melted cheese. I am still able to enjoy carbs without worrying that my skin will break out or my mood and energy will drop. Other good options of whole grains are Wasa multigrain crackers and Kashi products (their Go Lean bars are great to carry in your bag for the middle of the day.) You should note, it is still best to watch your portion sizes. Even the “healthy” food can add weight and negative effects if eaten in large amounts.
How to incorporate fruit into the diet
I am a big fan of fruit and fruit salad, but many fruits have high sugar content, which does not have positive effects on symptoms. Green apples have the lowest sugar content of a fruit and I find that the crunch and the sweetness satisfy my sweet tooth. Other good choices for fruit are grapefruits, oranges, peaches and pears. As far as melons go, they should be consumed in moderation, due to their high glycemic index. You can still enjoy watermelon, but just like the carbs, know good portion sizes. I find that dried fruit (raisins, apricots, prunes) set off my cravings for other sweets. So I only have those once in a while. It is best to have fresh fruit, I prefer organic, but it just personal preference.
The sweet tooth
If I have a binge night where I eat way too much chocolate or a large amount of chocolate cake (it’s a love/hate relationship), my skin will react the very next morning. When I do not keep things under control, not just the acne reacts. The hirsutism, hair loss, bloating and the low “down in the dumps” moods all come into play. There are many other options than bingeing on the seven-layer cake. Tasti D Lite is close to being my savior, along with Skinny cow products which are great to keep in the freezer for those nights when you need that something.
Other good choices
Hummus (my favorite brand is Tribe, but my sister is more partial to Sabra) is a great choice for girls with PCOS. It is low calorie, low carb and low sugar. I put it on the Wasa crackers and it’s delicious. I make lots of stir frys with olive oil and pepper. Sometimes I use salad dressings to mix in. Mushrooms, peppers, onions, bok choy, beets, etc. Veggies are a great way to fill up without any reason to feel guilty. Sweet potatoes have a low GI and are a good alternative to the “evil” white potato (which I 100% steer clear of.)
Importance of exercise for women with pcos
Exercise is also extremely important when dealing with PCOS. I could not live without my treadmill. Since I took up running 3 years ago, my body and mind have definitely improved (and I lost the PCOS related 25 lbs.) I recommend starting out with 1 or 2 miles like I did, and then slowly adding distance. I can now run 6 miles straight which is a huge accomplishment for me, considering I could not even run a half a mile a couple of years ago. As far as the hirsutism goes, I have tried all types of hair removal, and my conclusion is that threading (ancient Indian technique) is amazing. It is less rough on the skin than wax, and lasts longer.
Make good choices and get good results
To have Polycystic Ovary Syndrome is to constantly have an extra obstacle to deal with in life. No one in the outside world, except for women who suffer from PCOS can know the difficulty and pain that goes along with this syndrome. It is a physical, as well as emotional. It is nice to know that you have the power to control many of your symptoms with a little self-control and planning of your meals.
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