多囊卵槽綜合症 (PCOS) 衛教 (with English translation)
English translation Below
多囊卵槽綜合症是個十分常見的婦科疾病, 筆者臨床多見其病的病人大多肝經的疏泄有問題. 有時同時有脾虛或帶脈問題, 以下歸納幾個要點幫助您在飲食上可以更好的控制且加速治療此病.
1. 避免退黑激素, 會影響性激素可能造成多囊性卵槽綜合症
2. 如果伴隨有月經不規則-要嘛來不了, 要嘛難止住, 可能是帶脈的問題, 建議減肥
3. 如果有崩露可能是伴隨脾虛, 記得要避免冷飲食, 多運動, 喝溫開水, 避免甜食請專業醫師幫助
4. 放鬆心情, 尋找喜樂, 減壓
5. 吃含有鋅的食物, 鋅對於性發育, 月經以及排卵十分(缺乏會導致雄性激素過多和痤瘡)-補充四季豆, 芝麻, 南瓜子(不是南瓜)
6. 避開乳製品比如牛奶乳酪, 嚴重的時候也避免吃蛋(提高MMK), 會導致發炎或痤瘡
7. 實用更多蛋白質: 降低雄激素多攝取植物性蛋白質
8. 減糖: 糖是雄性激素過多的大原因, 盡量避免吃糖
9. 減重和運動: 每天快走二十分鐘可消去7%體重, 矯正月經周期不規則幫助雄激素值正常化, 改善心血管風險, 不過過度運動會有反效果
10. 纖維: 低升糖指數(<55)高纖維飲食是患者最佳選擇
11. 血中有較多的omega-3的女性不但雄激素較低, 膽固醇也較好, 心血管疾病風險降低. 良好omega-3的來源是野生阿拉斯加鮭魚和含汞量低的魚油營養品.
Polycystic Ovary Syndrome (PCOS) is a very common gynecological condition. In my clinical experience, most patients with this condition have issues with liver meridian regulation. Sometimes, there are also issues with spleen deficiency or the Belt Vessel (Dai Mai). Here are some key points to help you better control and accelerate the treatment of this condition through diet:
Avoid melatonin as it can affect sex hormones and potentially cause PCOS.
If you have irregular menstruation, such as difficulty in starting or stopping your period, it may be an issue with the Belt Vessel (Dai Mai). Weight loss is recommended.
If you experience excessive bleeding, it might be accompanied by spleen deficiency. Remember to avoid cold foods, exercise more, drink warm water, and avoid sweets. Seek help from a professional physician.
Relax, find joy, and reduce stress.
Eat foods rich in zinc. Zinc is crucial for sexual development, menstruation, and ovulation (deficiency can lead to excess androgen and acne). Supplement with green beans, sesame seeds, and pumpkin seeds (not pumpkin).
Avoid dairy products such as milk and cheese. In severe cases, also avoid eggs as they can increase MMK, leading to inflammation or acne.
Consume more protein: increase intake of plant-based proteins to reduce androgens.
Reduce sugar intake: sugar is a major cause of excess androgens, so try to avoid consuming sugar.
Weight loss and exercise: Walking briskly for twenty minutes a day can reduce body weight by 7%, regulate irregular menstrual cycles, help normalize androgen levels, and improve cardiovascular risk. However, excessive exercise can have adverse effects.
Fiber: A low glycemic index (<55) high-fiber diet is the best choice for patients.
Women with higher levels of omega-3 in their blood have lower androgen levels, better cholesterol, and reduced risk of cardiovascular diseases. Good sources of omega-3 include wild Alaskan salmon and low-mercury fish oil supplements.