Q: I’m confused. I recently heard experts saying that drinking 8 glasses of water a day isn’t essential for good health but I always thought it was. Do I need to be drinking so much?

A: According to Dan Negouianu and Dr Stanley Goldfarb from the University of Pennsylvania who recently published their research in the Journal of the American Society of Nephronology there is no solid evidence that drinking plenty of pure water is good for your skin, wards off weight gain or helps rid the body of toxins.

 

I beg to differ and so does the British Dietetic Association which says that the typical woman needs around two litres (6-8 glasses) of water a day. Numerous studies back up the undoubted health benefits of drinking plenty of water and time and time again in my clinic I’ve seen the health, weight and mood of my patients improve when they increase their water intake. Most of us simply do not drink enough and rely on nutrient depleting and dehydrating teas, coffees, soft fizzy drinks and even alcohol for our fluid intake. Up to 75 per cent of your body weight is made up of water and water is needed to keep every organ in your body functioning at optimum levels. It’s also essential for hormone balance and for keeping bloating at bay. Drinking plenty of water therefore makes perfect sense and although I don’t recommend drinking water all day long I do recommend drinking at least 6 glasses of water a day for optimum health and well being. Remember, waiting until you are thirsty to drink isn’t good enough because thirst is a sign that dehydration has already set in so carrying a water bottle with you at all times is advised.

PCOS or polycystic ovary syndrome is the most common hormonal disturbance among premenopausal women, affecting as many as one in five women. It is the leading cause of infertility due to lack of ovulation.

Symptoms of PCOS, which vary from the mild to the severe and from woman to woman, include:

 

• irregular periods or lack of periods
• irregular ovulation or no ovulation
• reduced fertility; difficulty in becoming pregnant
• excess facial and/or body hair (hirsutism)
• oily skin, acne
• being overweight, rapid weight gain; difficulty in losing weight

In addition the condition has long term health conditions and is associated with an increased risk of developing obesity, diabetes and heart disease so if you suspect that you may have PCOS it is important to see your doctor for full investigations.

 

No definite cause has been established, but it has been suggested that the problem stems from the ovaries, which are unable to produce the hormones in the correct proportions. This in turn gives the message to the pituitary gland that the ovaries are not working properly and this gland then releases high levels of LH. But PCOS also seems to affect a number of other different kinds of hormonal pathways in the body. Problems with the thyroid and adrenal glands may make some women more susceptible to PCOS. Problems with insulin (insulin resistance) have also been implicated, and PCOS does seem to run in families.

 

And it may even be more complicated than that. Sometimes it is not just the amount of hormones produced by the body that can cause an imbalance. Scientists have found that some women are simply unable to deal effectively with the hormones, which can be the root of the problem. Sex hormone-binding globulin (SHBG) is a protein produced by the liver that binds sex hormones, such as oestrogen and testosterone, in order to control how much of them are circulating in the blood at any one time.

 

It appears that overweight women have much lower levels of SHBG in their blood, which results in more circulating testosterone and increasingly bad PCOS symptoms, such as an excess of hair, which is one of the most distressing symptoms.

 

So, it appears that PCOS is a bit of a ‘chicken and egg’ situation. Do the high levels of androgens (male hormones) create the weight gain or does the weight gain cause the hormone imbalance? It is also known that women with PCOS are more likely to have problems balancing blood sugar, and they can be insulin-resistant. Insulin-resistance happens when insulin levels are high (hyperinsulinaemia), but that insulin cannot transport glucose into the cells. This, in turn, leads to high levels of blood glucose (sugar). And again, back to the chicken and egg, does the weight gain cause the insulin resistance or does the problem with insulin cause the weight gain?

 

Excess insulin lead to an increased appetite, which can cause overweight. The more circulating insulin, the more the ovaries produce testosterone and so the cycle continues. It’s extremely difficult to know which problem is the cause and which is the effect.

 

From the medical perspective, PCOS is often treated with oral contraceptive pills (which also contains an anti-androgen) are used to decrease excess facial and body hair. Medications such as clomiphene can be used to induce ovulation and diabetric drugs like metformin may also be used. 

However, a significant number of women have found that they can beat their symptoms and avoid medication through diet and lifestyle changes.

Until recently, diet was not thought of as an important adjunct in treatment. However, since the fairly recent discovery regarding the role insulin resistance play in PCOS, many experts now believe that diet should be an essential part of the treatment plan. It is believed that diet, along with regular exercise, can help reduce insulin resistance, which can not only help erratic periods, hirsutism and acne, but may decrease the risk of heart disease and diabetes as well. Dozens of medical studies have shown that eating the right kinds of foods can help beat symptoms and reduce the risk of infertility, diabetes, and heart disease.

 

The right diet is so important because nutritional deficiencies can upset blood sugar and hormonal balance and make symptoms worse. A healthy diet also plays a vital role in weight management and numerous studies show that weight is a significant factor in determining how severe symptoms of PCOS are. The more over weight a woman is the worse her symptoms tend to be.

 

It seems that a balanced, nutritious, whole food, low glycaemic diet, according to the PCOS diet guidelines below, has the most positive effect on women with PCOS, easing their symptoms and reducing the long term health risks. If you’ve been diagnosed with PCOS, think of the changes not as PCOS diet rules but as guidelines for a lifetime of healthy eating to ensure your body gets all the nutrients it needs to beat your symptoms and boost the quality of your health and your life. And if you haven’t got PCOS think of the diet rules as guidelines for a healthy diet that can reduce your risk of blood sugar imbalance, hormonal problems, irregular periods, weight gain and premature ageing.

 

PCOS Diet Guidelines

 

Eat more often: When you fast for long periods your body thinks starvation is on the horizon and responds by doing the best it can to hold onto every calorie by reducing your metabolic rate, and preparing to store fat. Long gaps between meals also creates low blood sugar levels, which makes you crave sugary foods and snacks – the very foods that cause a surge of insulin into your bloodstream and add to the likelihood of blood sugar imbalances which can make symptoms of PCOS worse. Women with PCOS should aim to have a hearty breakfast followed by a mid morning snack, a healthy lunch, a teatime snack and then a light supper.

 

Go for whole foods: Whole foods are bursting with goodness because they’ve had none of their nutrients or fibre taken away and no chemicals have been added. Whole grains are a good example of a whole food that science has shown to have protective health benefits – from heart health to bowel health. As well as being packed with antioxidants that can prevent disease and premature ageing and other nutrients your body needs for good health, whole foods contain plenty of fibre, or roughage, which has a stimulating effect on the digestive system. A diet rich in fibre is particularly therapeutic for women with PCOS because fibre is thought to prevent excess hormones from being reabsorbed into the blood.

 

Fresh vegetables, fresh fruits, wholegrain cereals and breads, legumes (peas and beans) fresh fish, nuts and seeds are all whole foods, so eat more of them. Legumes, such as peas and beans (great in soups, stews, casseroles and dips like hummous), are a good source of fibre for blood sugar control. Research has suggested that they may be important for lowering cholesterol and preventing cancer. Legumes, along with soya, grains and most vegetables, are also a good source of hormone balancing phytoestrogens.

 

Drink plenty of water (six to eight glasses a day) to help whole foods digest and pass through your system. And if you aren’t used to a whole food high fibre diet you need to introduce it slowly to give your digestive system and your bowels time to adjust.

 

Cut down on sugar: Eating refined sugar has been linked to many health problems, from diabetes to heart disease, obesity and cancer and, of course, PCOS. Sugar has no nutritional value but lots of calories and it goes straight into your bloodstream where it raises blood sugar levels, stimulates the release of insulin, triggers PCOS symptoms, contributes to weight gain and depresses the immune system so you’re more likely to get constant colds.

 

Sugar does have one thing going for it – it gives you energy but only as a quick fix, it is not long lasting.  Your body gets plenty of sugar, which is long lasting from whole foods such as fruits and unrefined carbohydrates such as grains. You don’t need to get it from the sugar bowl or from cakes, sweets and pastries.

 

Make the GI work for you: The glycaemic index was originally designed for people with diabetes to help them keep their blood sugar levels under control. Since improvement in PCOS symptoms is associated with blood sugar balance the glycaemic index can be a very useful tool for women with PCOS. There are plenty of books and websites which list the glycaemic value of various foods but in general foods that have a high glycaemic index tend to be white, high in sugar and additives and foods that have a lower glycaemic index tend to be fresh, low in sugar, additive free and high in fibre (you’ll be doing this already if you’re choosing whole foods).

 

Cut down on salt: The next stage on the PCOS diet is to cut down on salt. Instead of adding salt to your food add herbs, spices lemon juice for flavour. A diet high in salt can increase your already higher risk of high blood pressure and cause fluid retention. Be aware that salt is a hidden ingredient in many foods, in particular processed and pre packed foods so once again you need to read the labels and check the salt (sodium) content. To find out how much salt is in a food, multiply the sodium content on the label by 2.5. You should aim for less than 5g of salt a day.

 

Eat the right fats: Saturated fat is a bad fat and should be reduced. You get saturated fat in dairy products and red meat. These animal fats are not good because they can cause the production of unhealthy prostaglandins that can trigger blood clotting and hormones that can upset your digestive, immune and hormonal systems. If that wasn’t enough saturated fats can interfere with the absorption of other nutrients and stimulate oestrogen production.  In addition to saturated fats you also need to avoid hydrogenated fats and oils, in the form of fried, oxidised or hydrogenated fats found in margarines, vegetable shortenings and many processed foods and fast food snacks as well as cakes, sweets and biscuits. These vegetable oils contain transfatty acids that can increase your risk of diabetes and heart disease.

 

But you shouldn’t avoid fat altogether – because the right fats can protect your health. Unsaturated fats (polyunsaturated and monounsaturated) have a protective effect on the heart and are found in olive oil and foods such as avocados but the most beneficial fats for women with PCOS are the Omega 3 essential fats and to a lesser extent the Omega 6. You can find both these fats in oily fish, nuts and seeds. Every single cell in your body needs these essential fats (EFAs) to maintain a cell wall so that it is flexible enough to take in nutrients and push out toxins. Your body needs them to balance blood sugars, regulate sex hormones and beat symptoms of PCOS.  (For more information on PCOS see my book ‘Nutritional Health Handbook for Women’ or download an ebook on PCOS from www.naturalhealthpractice.com.  A good Omega 3 fish oil supplement I use in the clinic is called Omega 3 Plus, see the Resources Page).

Your lymphatic system is your body’s second circulatory system and forms a network through your body. Its job is to clean up the mess made by other systems and to return excess tissue fluid to the blood.

From the natural viewpoint, it is understood that a healthy lymphatic function supports every other system in your body, including the immune, digestive, detoxification and nervous systems. If your lymphatic system isn’t working efficiently it gets over loaded with toxins and increases the risk of poor health. In fact many believe that poor lymphatic function underlies many health conditions from acne to cancer.

Lymph is a clear, alkaline fluid containing proteins, substances like urea and glucose, and particularly water. It’s formed in tissue spaces all over the body and gathered into small vessels that carry it around. These lymph vessels look like small veins and have a one way valve system, which unlike blood can only flow in the direction of your thorax – the area below your neck and above your waist. The lymph drains through a number of nodes before returning to the blood. These filter out bacteria preventing it entering the bloodstream. When lymph does enter the blood, it is thought that it can cause serious health problems. The reality is that you have twice as much lymph fluid in your body as blood. The lymph continuously bathes each cell and drains away the detritus in a circulatory system powered only by your breathing and movement. If the movement of the lymph stopped entirely you would die in a matter of hours.

Most of us don’t think much about our lymph function until something goes wrong – usually when an infection causes a swollen lymph node – but there are things you can do to avoid this and ensure your lymphatic system stays healthy. The following natural ways to support your lymph function should be a part of every woman’s health habits:

Clean up your diet: Reduce your body’s toxic burden by avoiding processed food, eating organic when possible, and eliminating simple sugars, saturated fats found in dairy, pastries and red meat. The idea here is that the less waste your lymph has to deal with, the more easily it will flow.

 

Drink plenty of filtered or mineral water: At least six to eight glasses per day. Your body needs hydration to keep the fluids running!

 

Consider regular visits to a lymph drainage massage therapist: This is a wonderful and healthy way to pamper yourself (and your internal organs).

 

Practice deep breathing:  Breathing deeply from the diaphragm, not shallowly from the chest, and through the nose rather than the mouth, is one of the best ways to move lymph fluid through your body.

 

Get regular physical exercise: Unlike your heart, your lymphatic system doesn’t have a pump action and depends on your body’s musculature movement (the lungs, muscles etc) to shift lymph around your body, which is why regular exercise is so crucial. As well as exercise in general, specific activities such as trampolining and shaking your body as in dancing are beneficial. Jumping on a rebounder, or mini-trampoline, just five minutes a day is a great way to get your lymph system pumping. Walking, stretching, t’ai chi, yoga, Pilates, and other activities are helpful, too — especially if you do them every day. Or find an activity that suits you. Some women prefer ballroom dancing, others swimming. What’s important is that you make it a regular part of your life.

 

Don’t be afraid to sweat! A weekly sauna or steam bath is a pleasant way to facilitate a healthy sweat, and sweating helps detoxify the body and so supports lymphatic function. Avoid aluminium-based antiperspirants (they block sweating and add to your toxic load) and choose natural deodorants instead.

 

Avoid restrictive clothing that press on your lymph nodes: Under wires and over tight bras, jeans, and skirts can impede lymph flow. Try to go bra-free for at least 12 hours a day, and don’t sleep in one. If this is uncomfortable for you, consider buying a camisole.

 

Skin brush: A five minute skin brush before a bath or shower will reduce congestion. Always brush towards the heart – the direction of lymph flow.

 

Consider acupuncture: Practitioners of Traditional Chinese Medicine are far ahead of their Western counterparts when it comes to ‘unsticking’ the lymph system. As a treatment or preventative, acupuncture can be a great way to keep things moving. It can also help alleviate discomfort that may arise while you are detoxing.