PCOS LH Levels: Lower Yours With This Cheat Sheet

Found to be a key driver behind the excessive release of testosterone that creates many of the symptoms that Polycystic Ovarian Syndrome is notorious for,  reducing PCOS LH Levels is key to helping women suffering from the disorder. Among all the reasons for high LH (luteinizing hormone) levels, the culprit that stands out the most for women suffering from PCOS is the very high levels of insulin circulating in their bodies due to the resistance that is associated with polycystic ovarian syndrome. Excess insulin is what stimulates the ovaries to produce high levels of LH, which then go on to produce testosterone and androgen, which show a strong association towards some of the most negative symptoms of PCOS, such as infertility, acne, and hirsutism (1).

Having high levels of LH relative to FSH (follicle stimulating hormone) are detrimental to women seeking to conceive, as having a pre-ovulation resting level that is three times higher than the FSH resting level induces the follicle to release an egg before it has matured properly, reducing the chance of a successful fertilization.

Additionally, having PCOS LH levels that are far higher than normal also raises the danger level even when a PCOS patient successfully conceives. Due to the poor egg quality caused by the LH/FSH imbalance, recurrent miscarriages have been shown to be much more common in women with high levels of androgen/testosterone (2). These hormones, as previously discussed, are produced by higher than normal PCOS LH levels, making the reduction of this trigger essential not only for women seeking relief from their PCOS symptoms, but also those wanting to have a tragedy-free pregnancy.

How can you reduce your LH level and bring it back into balance with your FSH hormones? The following cheat sheet will help you start down the path to a way of life that will redress this serious problem in the reproductive systems of PCOS sufferers.

Start an exercise regimen

The first way to reduce PCOS LH levels in women trying to normalize theit LH/FSH ratio is to get up off the couch and go for a walk.  After you’ve warmed up to the idea of getting moving on a regular basis, maybe start running, and taking the stairs instead of the elevator at work.   Starting a resistance training regimen is also a great way to reduce LH levels, as this and the other mentioned activities have been shown to reduce LH levels, as skeletal muscle improves its ability to take up glucose as it experiences growth. This decreases the need for excessive insulin production by the body, which reduces the chance of excess insulin stimulating the ovaries to release LH. (3)

Adopt a ketogenic diet

While the act of getting moving again has a measured effect in increasing the efficiency of one’s metabolism, no act has quite the impact that changing the fuel that you put in your body has.  By taking up the ketogenic diet, you’ll be ditching most of the carbs you are currently consuming. Simple carbs are responsible for the lion’s share of insulin resistance properties that most women struggling with high PCOS LH levels, so when you replace them with fat calories, the hyperactive insulin response that results from consuming high amounts of carbohydrates goes away, thus removing the stimulus that can cause abnormally high LH levels in the first place (4).

Get some more Vitamin D

Vitamin D has been shown in studies to be associated with improved insulin sensitivity when taken in doses of 4000 IU on a daily basis (5). There are a variety of ways to get your fix on a daily basis, starting with a moderate amount of exposure to sunlight on a daily basis (too much can put you at risk for skin cancer), but the bulk of your vitamin D consumption should come from the foods you eat, with supplements covering any shortfalls. Your best source for vitamin D from foods that are keto friendly are cod liver oil (1 tablespoon = 1,360 IU), swordfish (three ounces = 566 IU), and salmon (three ounces = 447 IU), so slot these into your meal plan when planning out your meals for the week (6).

Are you getting enough zinc?

While it is one of the rarer elements in nature, zinc has a hand in the proper function of more than 200 enzymes in the body, with insulin balance being one of the processes affected by a deficiency in this mineral (7). How do you know if you are deficient in zinc?   To test yourself for this condition, break apart a zinc tablet and mix it with ¼ cup of water. If this concoction is tasteless to you or has a slight mineral-like consistency, then you have a zinc deficiency. If it has a strong and unpleasant flavor, then you are likely getting enough zinc in your present diet. If you find yourself in the former situation, take some zinc tablets with food once per day in a dosage ranging between 15 to 25 mg.

Sprinkle some cinnamon in your food/drink

As for specific spices and food that can drop insulin levels that can help reduce your PCOS LH levels, cinnamon has been shown in recent studies to have that desired effect (8). On top of increasing insulin  sensitivity, it also appears to delay gastric emptying, thereby reducing appetite in the ensuing hours.   In order to gain the maximum possible effect from this miraculous spice, add just one teaspoon to your tea or smoothie in the morning, and watch those inter-meal cravings go away!

Add nuts to your meals

Being high in fat calories, most nuts (except for peanuts) fit well into those adopting keto as their new dietary regimen.  Another reason to add them to your rotation is the fact that they have been shown to reduce insulin resistance in people that eat them on a regular basis. When insulin isn’t being rejected, the pancreas feels less of a need to crank it out, reducing the amount of the compound available to stimulate the ovaries to increase PCOS LH levels (9). To get this desired effect from almonds, walnuts, pistachios and more, simply consume them as a snack or sprinkled in with dishes at least five days per week.

 

References:

  1. NIH
  2. NIH
  3. Diabetes Journals
  4. Nutrition and Metabolism
  5. Cambridge.org
  6. HIG
  7. Physiology.org
  8. Sagepub
  9. Nutrition.org

Fertility Chef

Fertility Chef provides online PCOS diet & nutrition resources for women. Learn what a PCOS diet is & how it works.

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