PCOS Review Newsletter #95

A free health newsletter for women with polycystic ovary syndrome or polycystic ovaries.   Issue #095      December 15, 2009

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TABLE OF CONTENTS

1) L-Carnitine - Overlooked Supplement for PCOS?

2) Hair Growth in the Mouth

3) 6 Tips for a Memorable and Healthy Holiday

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1) L-Carnitine - Overlooked Supplement for PCOS?

The most popular nutritional supplements by far for PCOS are the d-pinitol formula, vitex (chasteberry), and saw palmetto.

The other specialized supplements in our online store are often overlooked, such as L-carnitine. L-carnitine is a vitamin-like substance that perform important functions in your body.

Why would L-carnitine be important to you?

1) Women with PCOS appear to have lower carnitine levels than other women. The decreased carnitine appears to be associated with insulin resistance and high levels of male hormones such as testosterone. Since most women with PCOS have insulin resistance or high levels of male hormones, it would appear that supplemental L-carnitine would be a good idea.

2) Helps the body convert fat into energy.
L-carnitine carries fat into the little furnaces inside your cells where the fat is burned and converted into useful energy. L-carnitine is not a magic weight loss pill. But if you wish to improve your ability to convert fat into energy, L-carnitine is a useful aid.

3) May help you deal with hair loss.
In a recent experiment with human hair, L-carnitine was shown to promote hair growth. Exposure to L-carnitine stimulated hair shaft elongation and reduced hair cell death. The researchers "…encourage one to explore topical and nutraceutical administration of L-carnitine as a well-tolerated, relatively safe adjuvant treatment in the management of androgenetic alopecia and other forms of hair loss."

4) May reduce your risk of osteoporosis if you are menopausal or have had your ovaries removed.

5) Helps to reduce your risk of cardiovascular disease. Research has shown that women with PCOS have signs of cardiovascular disease at a relatively early age.

L-carnitine has a number of potential benefits and no side effects. It's worth considering as part of your long-term nutritional supplement program.

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2) Hair Growth in the Mouth

There are several emotionally disturbing aspects of PCOS. One of them is hirsutism, or male-pattern hair growth. Hirsutism appears to be caused by excessively high levels of androgens, or male hormones. Testosterone is an example of an androgen.

This hair growth can typically appear on the face, neck, chest, back, arms or legs.

We have just discovered the first reported instance of hirsutism inside the mouth. This woman had black hairs similar to nasal hair that appeared in the lining of her mouth. The presence of this hair is what led to a diagnosis of polycystic ovary syndrome.

It's rare for hair follicles to develop inside the mouth. But this case illustrates the power of androgenic hormones (such as testosterone) in your body. It also illustrates the point that hair can grow almost anywhere on your body.

If you have hair growing in place where it shouldn't, you are not a freak. It is only a hormonal imbalance that you can take steps to correct. When you take the corrective steps, the inappropriate hair growth should diminish.

Your diet is a huge corrective step you can take.

Some women appear to get results with saw palmetto while others get results with a combination of saw palmetto, vitex, and d-pinitol.

Source:
Femiano F et al, An unusual case of oral hirsutism in a patient with polycystic ovarian syndrome, Oral Surg Oral Med Oral Pathol Oral Radiol Endod. 2009 Dec;108(6):e13-6

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3) 6 Tips for a Memorable and Healthy Holiday

The end-of-year holidays are an emotional time for many of us. For some, it's a time of joyous time of family gatherings or spending time with friends. For others, there's the challenge of being with dysfunctional relatives. Still others may be spending the holidays alone. Some experience the stress of traveling long distances in poor weather while others stay home.

Whatever your situation, the holidays are a time of risk for women with PCOS. There is a metabolic risk, due in part to your genetic predisposition, and an emotional risk because depression and poor self-image often accompany PCOS.

The way to avoid these risks is to take good care of yourself and be aware of how you're feeling. Here are some holiday tips.

1) Graze the Good Foods.

Candy, cookies, fruitcake, mashed potatoes, sauces and other refined carbohydrate foods will be abundant. These foods wreak havoc with your blood sugar and insulin, which in turn makes PCOS symptoms worse.

You'll be fine if you focus on vegetables and protein (meat, poultry, fish, eggs, etc.).

When attending parties, start your meals with some kind of salad or vegetable dish along with a small amount of protein so you have less room for the empty calories found in tempting cookies, cakes, candy or bread. When you fill up on the good stuff, you're bound to leave a party feeling clear-headed and strong.

2) Drink plenty of water.

If the weather is cold and dry where you are, or if you're in a heated room, you'll need to be more conscious of staying hydrated. Don't let yourself get thirsty. Water helps you to create energy and burn calories.

3) Keep moving.

The holidays can be a time of sitting around or staying inside. We recommend you spend some time outside. Remember, your body needs fresh air and sunshine just as much as food and water.

Doing something active outside helps your metabolism and lifts your spirits. You can stroll around the neighborhood to look at holiday lights. Or just take a walk. You might try something different such as snowshoeing or cross-country skiing. If you live in a warmer climate, take a swim in the ocean or a swimming pool. The main idea is to be active and have fun at the same time.

4) Be aware of your feelings and get outside of yourself.

If you're depressed, anxious, bored or frustrated, it's so very easy to go unconscious and start eating lots of "comfort foods".

Instead of standing around the food table munching like crazy as you listen to a co-worker talk about her latest crisis, find one person you really like, sit down and have a heartfelt conversation.

To generate this meaningful exchange, you might ask:

• What's your favorite holiday memory?
• Have you seen any movies or read any books that you thought were especially interesting?
• Do you have any big plans for 2010?

You may be pleasantly surprised at how open and receptive people are to intimate, deeper conversations in a quiet corner. Try it with at least one person and see what happens.

5) Just say "No".

It's not selfish of you to take care of yourself and honor yourself.

Avoid parties or gatherings that leave you feeling empty inside. Choosing to disappoint someone else may be just what you need to do to make sure you don't disappoint yourself.

Gently let family and friends know that you feel the need to sit this one out. Don't defend, over-explain, or debate your decision. Simply be gracious and firm. It will be good for your self-esteem.

6) Reach out to someone.

The best gift you can give yourself is to reach out to someone who could use your love.

Look for those who've experienced some kind of loss or are healing from an illness.

Or, notice someone who tends to be (or feel) alone during the holidays. With attention, kindness and love, you can help them to relieve their feelings of aloneness. But if they say they need to avoid the holidays altogether, support their decision. Perhaps they feel they just can't meet "holiday expectations."

Accept others as they are by offering your unconditional love. It is your gift to them…and to yourself.

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Thought for Today: "Develop success from failures. Discouragement and failure are two of the surest stepping stones to success." -- Albert Schweitzer