Книга - The Ultimate PCOS Handbook: Lose weight, boost fertility, clear skin and restore self-esteem

The Ultimate PCOS Handbook: Lose weight, boost fertility, clear skin and restore self-esteem
Theresa Cheung

Colette Harris


With this practical handbook you can start to see PCOS symptoms improve in as little as 2 weeks. Based on the latest scientific research and the authors' first-hand experience, it will empower you to take back control of your body- and your life. Packed with all the essential information to naturally beat the symptoms of polycystic ovary syndrome.PCOS authorities and fellow sufferers Colette Harris and Theresa Cheung will empower you to take back control of your body and beat naturally the often embarrassing symptoms of this syndrome, including weight gain, acne, excess body hair, mood swings, depression and exhaustion. Packed full of the latest science, up-to-date nutrition and the best in self-help and natural therapies, their comprehensive book shows you how to:• Take control of your body with simple dietary changes• Reduce spots and excess hair• Boost body confidence and self-esteem• Choose the right supplements and best natural self-help remedies• Protect yourself from high blood pressure, heart disease and diabetes










The Ultimate PCOS Handbook


Lose weight, boost fertility, clear skin and restore self-esteem




Colette Harris & Theresa Cheung














Table of Contents


Cover Page (#u43f6c420-21e6-58ed-927e-b0a6e6b51de9)

Title Page (#uba162ca3-9bb2-5f4e-a42e-f652f8a80c1f)

INTRODUCTION: TAKING CONTROL (#u3754dbc6-e181-5d9d-9b1c-6eadc22a20b3)

PART ONE THE LOW-DOWN ON PCOS (#ubd8964a4-fb34-5676-8727-771e292311a3)

CHAPTER 1 WHAT EXACTLY IS PCOS? (#u14fe5198-f9eb-553a-abdd-1878f13701b8)

CHAPTER 2 WHAT CAUSES PCOS? (#u69400ea9-9ec2-502e-b57e-5e66f2a2b1a1)

CHAPTER 3 PCOSANDYOUR LIFE STAGES – FROM PUBERTY TO MENOPAUSE (#u6ef64e70-cbb0-51ac-8423-03fdb2c97a32)

CHAPTER 4 WHAT AM I DEALING WITH? (#ubdfe3786-329d-58c1-bffe-810eac869748)

CHAPTER 5 HOW CAN MY DOCTOR HELP? (#u187bc939-fee0-5813-9723-680db29fd472)

PART TWO TOTAL TLC FOR YOUR BODY: ACTION PLAN FOR YOUR HEALTH NOW AND IN THE FUTURE (#ue1c76518-97a0-5cf8-86f9-eda990bb2504)

CHAPTER 6 YOUR PCOS NUTRITION GUIDE (#u83e43657-bbb6-5aae-980f-4066d1750e0c)

CHAPTER 7 EXERCISE – YOUR PCOS-BEATING PLAN (#u88423812-faf5-537b-8b3c-b99498deee5b)

CHAPTER 8 YOUR HEALTH-BOOSTING LIFESTYLE DETOX (#u5e000a83-3a87-5919-8b5f-28397bd52238)

CHAPTER 9 THE BEST NUTRITIONAL AND HERBAL SUPPLEMENTS (#u3644d30f-ae25-55ef-80df-bd9d67a2f755)

CHAPTER 10 HOW NATURAL THERAPIES CAN HELP YOU (#ud0ee64f9-696d-5674-beeb-e88c7d502936)

CHAPTER 11 HOW TO MANAGE YOUR WEIGHT (#u39a5f1e7-6654-523b-ae9a-a53c8f5d20e7)

CHAPTER 12 FERTILITY-BOOSTING SECRETS THAT WORK (#u8aa5f97b-90c5-5a95-8555-2f516bd8a03a)

CHAPTER 13 FINE-TUNING YOUR TAILOR-MADE PLAN (#ua8986c39-4fa4-5791-ba98-ce46a96f544b)

PART THREE TAKING CHARGE OF PCOS: NURTURING YOUR EMOTIONS AND SPIRIT (#u5d83aa23-64a7-571c-8d1a-9a2d03f17078)

CHAPTER 14 PREPARING TO TAKE CONTROL (#ue4ea6d58-2bd0-54cc-91e7-910882dd9704)

CHAPTER 15 STRESS AND PCOS – HOW TO LET GO AND LIVE BETTER (#u1f928741-339e-554f-b4ad-9f64b5928081)

CHAPTER 16 COPING WITH DEPRESSION AND LOW MOODS (#u40a70764-d68f-59ab-aedc-ddd52acce5af)

CHAPTER 17 MAKING FRIENDS WITH YOUR BODY (#ucd3616b5-c9ab-5bdd-8462-18601461f719)

CHAPTER 18 GETTING THE EMOTIONAL SUPPORT YOU WANT (#u3446edea-694d-5c9f-9041-a16c458d07d6)

CHAPTER 19 TACKLING DEEPER ISSUES – RECLAIM YOUR FEMININITY, YOUR PASSION AND YOUR LIFE (#u6e638b95-c6a6-52a2-a16b-bacef0709858)

CHAPTER 20 BE INSPIRED BY SUCCESS (#ucae25159-c67a-58d2-bbc0-c6dac34fbe83)

REFERENCES (#uf78620c5-a78f-56e6-823a-15fb99e25e46)

RESOURCES (#ua6122dce-eaaa-52f6-9f9c-ab0c1d2510ab)

FURTHER READING (#u44285e66-b2b2-5987-98b4-88dcc3b6e5b5)

INDEX (#u62758f44-63c9-5e80-9184-a6b65b47fe4e)

Also by Colette Harris and Theresa Cheung (#u57ca8bee-cc91-5b9c-905d-5116f1af42c9)

Copyright (#u9430aa72-c83f-57d7-a659-5522421cc9cb)

About the Publisher (#u015f23d5-53a9-574c-acc3-adee12d4f180)




INTRODUCTION: TAKING CONTROL (#ulink_4ea0767b-c29e-512c-8fc4-b50027302fce)


Writing this book in 2006, we’re delighted to see that the void in patient information about PCOS that existed 10 years ago is slowly being filled, and the condition is more readily recognized and diagnosed by doctors. When Colette’s first book The Woman’s Guide to PCOS was published in 2000, it was the first guide for women coping with the condition, and it was a struggle to get interest from newspapers, TV or the medical community, but slowly and surely we did just that.

With the fantastic rise of websites, from Verity in the UK to PCOSupport in the US and Australia, and chat rooms where women from all over the world can share their thoughts and questions, the world of PCOS in 2006 is a very different place. Even celebrities with PCOS have finally come forward and increased media interest.

Yet many of us still feel that PCOS is taking over our lives and emotions and leaving us feeling out of control, as these quotes from women like us show:

‘Some days when my symptoms flare up I find it hard to leave the house. How could I with hair sprouting on my chin, a bloated stomach and acne breaking out? On days like that people have no idea how tough it is for me even to do routine things, like shopping or running errands.’



‘This thing is so hard to deal with. Not only is it impossible for me to lose weight but I’m finding it hard to get pregnant. I got married a few years ago, and whenever people ask why we’re delaying starting a family and I tell them I’ve got PCOS, their eyes glaze over.’



‘The symptoms of PCOS strike at the heart of my femininity; they attack the very heart of who and what I am. I’m always tired and my libido is nonexistent. I can’t imagine why any man would want to cuddle up to me.’

And this is backed up by research – here’s an extract from a recent study into the psychology of PCOS:

Previous research on polycystic ovarian syndrome (PCOS) has overwhelmingly been conducted within a medical or psychiatric framework, and has failed to explore women’s own experience of the syndrome. Interviews were conducted with 30 women with PCOS recruited through a national self-help organization. Thematic analysis of the interviews revealed pervasive reports of feeling ‘freakish’, ‘abnormal’, and not ‘proper’ women. These feelings were related to three symptoms commonly experienced by women with PCOS:‘excess’ hair growth, irregular, absent or disrupted periods, and infertility. Smooth hairless bodies and faces, regular menstruation and the capacity to bear children were associated with femininity, and as a result of their symptoms women expressed feeling ‘different’ from other women and less ‘feminine’. The results are discussed and it’s suggested that polycystic ovarian syndrome is a deeply stigmatizing condition, ‘a theft of womanhood’, with far-reaching implications for all women, whether or not they conform to ‘feminine’ norms.




Other research


confirms the seriousness of the emotional impact that PCOS can have on the quality of everyday life and our love lives.

In other words, PCOS isn’t just about your ovaries or your medical tests. It’s about the whole of you – mind, body and spirit.

Whether you’re dealing with weight issues, struggling with facial hair, feeling frustrated with fertility, having the odd sensation that you just don’t feel quite right, or worrying about your increased risk of diabetes or heart disease, there’s little doubt that having PCOS can prevent you from wholeheartedly embracing your life. It can make you feel swamped. And the fact that there’s no magic ‘cure’ can leave you feeling overwhelmed.

That’s why we decided to write The Ultimate PCOS Handbook. We’ve both got PCOS ourselves, and have found that there’s nothing like fighting back to help you feel better about yourself, better about life, and better physically as your self-help strategies help your symptoms recede.

If you’ve ever sought medical help, and been made to feel you’re fussing about nothing, or that you should just take the Pill, go away and come back for more drug treatment when you want to get pregnant, this book’s for you.

If you’ve ever tried to explain your condition to a friend, relative or co-worker, and they’ve looked at you like you’re from another planet, then read on!

If you’ve ever found yourself thinking ‘Why me? Haven’t I got enough to cope with?’ or you’ve felt frustrated that this feeling of powerlessness is sapping your confidence and eating away at your joie de vivre, it’s time to say ‘No’ to PCOS ruling your life.

This ultimate handbook shows you all the things you can do to take control of your symptoms, your health and your happiness, starting from today. Whether it’s boosting your understanding of your condition so you can talk to your medical practitioner with more confidence, discovering the best foods to eat to help you lose weight or boost fertility, or working out how a lifestyle and exercise plan can enhance your medication, you’ll find it all here, plus inspiring thoughts and stories from other women who have taken charge of their PCOS and transformed their lives as a result.

We’ve both used the information and ideas in this book to get our health and our lives back on track (read our success stories on page 353), and we hope it helps you to choose a positive, happier, healthier future, and create a sense of yourself, not as a woman ruled or defined by her PCOS, but as a woman living a fulfilling life who just happens to deal with PCOS along with the bills, the laundry, the kids, the job, the whole kit and kaboodle.

We hope you find taking charge of your PCOS using this handbook to be a satisfying, revitalizing experience. Good luck! And don’t forget to pass on your success stories to other women with PCOS too.



Colette and Theresa

January 2006



PART ONE THE LOW-DOWN ON PCOS (#ulink_90216459-e4d2-5052-a0fe-2234a5943519)





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