the swap does them no good. It may even make things worse. And now they’re addicted. So why is diet soda a big PCOS Diva no-no?
It confuses your body. The artificial sweetener in diet soda is so sweet that it dulls your senses over time, so you will eventually not recognize when you are consuming sugary things. The result is that you consume sweeter and sweeter things to get the same sensation; natural sugars in fruit will no longer sate your sugar craving. In addition, according to the Harvard School of Public Health, “By providing a sweet taste without any calories . . . artificial sweeteners cause us to crave more sweet foods and drinks, which can add up to excess calories.”
It raises your risk of diabetes, stroke, and heart disease. A recent study shows that people who drink diet soda every day increase their risk of metabolic syndrome (high blood pressure, abnormal cholesterol levels, excess body fat around the waist) by 36 percent, which raises the risk of diabetes, stroke, and heart disease.
It doesn’t help you lose weight. Typically, people who drink diet soda make up for the calories they “saved” somewhere else. I’m sure you’ve seen people order a Big Mac with a Diet Coke. In fact, many studies show that diet-soda drinkers have a larger waist circumference than those who do not drink diet soda. People who consume two or more diet sodas per day have an even greater increase in weight around the middle—what researchers called “a striking dose-response relationship.”
It is associated with depression. Studies show that people who consume four or more cans of soda per day (diet or otherwise) are 30 percent more likely to develop depression than those who do not consume sugary drinks.
It increases your risk of osteoporosis. Tufts University researchers found that female cola (caffeinated or decaffeinated) drinkers had lower bone mineral density in their hips than women who didn’t drink soda regardless of age, body mass index, physical activity, alcohol intake, and other factors. Again, frequency of consumption matters. “Women who drink cola daily had lower bone mineral density than those who drink it only once a week,” explains lead researcher Katherine Tucker.
It has no nutritional value. Other than a small amount of water, soda is made entirely of artificial ingredients that, at best, offer no nourishment.
Phasing out diet soda is an act of self-care. I understand the deep psychological attachment and know that it can be a hard habit to break. Start small. First, decide that you want to stop. Then slowly begin upgrading to healthier beverages until diet sodas are crowded out and your taste buds return to normal.
PCOS Divas Sometimes Drink Wine
One of the world’s favorite indulgences is wine. Many of my clients like a glass at the end of the day to help unwind. That’s totally fine. If you are a wine lover, I encourage you to savor a glass of red wine with a meal, but no more than three times a week. Why so infrequently?
Wine weakens resolve. You are much more likely to make PCOS-unfriendly choices if you have more than a glass.
Wine depresses the function of your adrenal glands. Inadequately functioning adrenals can lead to issues with inflammation and sleep patterns.
That said, there are health benefits to wine. It is widely understood that, in moderation, wine can support cardiovascular health. We now know that red wine (pinot noir especially) contains resveratrol, which has noted anti-inflammatory, antioxidant, anti-aging, and cardioprotective properties. In addition, new research indicates that resveratrol may “help moderate the hormone imbalance that is one of the central features of PCOS.” Unfortunately, in order to metabolize enough resveratrol to make an impact, supplementation is needed. It is not feasible or safe to drink that much wine.
So go ahead and indulge in a glass of wine, but be sure to enjoy it with a meal to lesson your blood-sugar response.
Tea
Tea is an important part of my self-care. The ritual of preparing tea is calming, and the unique flavor of each infusion is one of my “sweet treats.” Beyond these benefits, tea can be used medicinally by women with PCOS to help with some of the toughest and most common symptoms.
Insulin resistance. Studies show that regular consumption of tea can reduce insulin resistance, a precursor of diabetes and weight gain. Black, green, ginger, turmeric, and cinnamon tea are all effective.
Androgen excess. Tea’s anti-androgenic effects and ability to modulate estrogen production make it a popular treatment for PCOS. Spearmint, red reishi, licorice, Chinese peony, and green teas all have androgen-lowering effects.
Mood, stress, and anxiety. Tea is an excellent stress reliever. Tea contains an amino acid called L-theanine, which studies show creates a state of deep relaxation and mental alertness. In addition, researchers have found that tea promotes a sense of calm distinct from its chemical impact on our body and brain. In this way, drinking tea is an act of self-care. I especially like matcha and chamomile teas when I’m stressed.
Inflammation. Tea has been used for centuries to fight inflammation, and modern science has finally verified its analgesic and anti-inflammatory properties, particularly in green tea varieties. This means relief for PCOS symptoms such as acne, headaches, and fatigue, and it may lessen weight gain and decrease your risk of diabetes.
Use Supplements to Fill in Gaps
There is no “perfect” diet. Even a well-balanced diet will have nutritional gaps. Women with PCOS often benefit from herbal supplements to help with specific symptoms such as insulin resistance, inflammation, hormone balance, or stress.
So why can’t we simply upgrade our diets and get the nutrients we need? The following are the main reasons women with PCOS may find themselves to be nutrient deficient.
Deficient diet. The Standard American Diet (SAD)—a diet high in sugar and refined carbohydrates and low in lean meats and vegetables—seems an obvious reason for nutrient deficiency. Many Americans are overfed and undernourished as a result of SAD. For women with PCOS, this diet induces high levels of insulin, which stimulate androgen receptors on the ovaries and cause many of the most common symptoms, such as hirsutism, thin hair on the head, and acne. Our bodies signal this lack of nutrients with increasing intensity as the problem goes on. Eventually, diabetes may develop. Studies specifically find that zinc, magnesium, chromium, and vitamin D are commonly deficient in patients with diabetes and women with PCOS.
Even if you have upgraded your diet to include lots of vegetables and lean meats, the foods available to the general public no longer contain the high levels of nutrients they enjoyed historically. Modern agricultural methods have stripped nutrients from the soil. The blueberries you eat today probably do not contain the same amount of nutrients that blueberries did when your grandmother ate them.
Nutrient conversion issues. Research demonstrates that many women with PCOS are unable to convert vitamins and minerals into the forms needed in the body.
Methylenetetrahydrofolate reductase (MTHFR). This gene instructs the body to make an enzyme that converts folic acid (B9) into a useable form, folate. When this occurs, we say it has been methylated. If you have