Tune into your hunger cues and avoid mindless eating driven by visual temptation.

Eating with your eyes—where you eat based on what looks appetizing rather than listening to your body’s true hunger signals—can be a tricky habit to break. It’s easy to be drawn in by the visual appeal of food, especially when it's right in front of you or when you're in a social setting. But by practicing mindful eating and adjusting your environment and habits, you can shift your focus away from just “eye appeal” to eating in a more balanced, intentional way. Here are some strategies to help:

1. Practice Mindful Eating

• Slow Down: Take the time to savor each bite. Put your utensils down between bites, chew slowly, and really focus on the taste, texture, and smell of the food. This gives your brain time to register fullness and helps you eat less.

• Tune Into Hunger and Fullness: Before eating, assess how hungry you are on a scale of 1–10. Check in with yourself periodically during your meal to gauge your fullness. Stop eating when you’re about 80% full, a principle from Hara Hachi Bu (an Okinawan practice) that encourages eating until you feel satisfied, not stuffed.

2. Control Your Environment

• Don’t Overload Your Plate: Serving sizes can be tricky, especially when there’s a large amount of food in front of you. Consider serving yourself smaller portions at first and going back for seconds only if you’re still hungry.

• Avoid Visually Tempting Snacks: If possible, don’t keep visually appealing snacks within easy reach, especially ones that tend to trigger overeating. For example, if you have a bowl of chips or candy on the table, you might subconsciously keep reaching for them, even if you're not hungry.

• Use Smaller Plates: The visual cue of a full plate can make you think you’re eating more, even if it’s a smaller portion. Using smaller plates can trick your brain into thinking you’ve eaten a full meal, even if you’ve had less.

3. Pre-Plan Your Meals and Snacks

• Prepare Your Meals in Advance: When meals are pre-planned and pre-portioned, you’re less likely to eat with your eyes when faced with a large spread or a buffet of tempting options. This also takes the guesswork out of how much to eat.

• Pre-portion Snacks: Instead of snacking directly from a bag or container, pre-portion out single servings. This helps you avoid mindlessly grabbing handfuls or continuing to eat even when you're no longer hungry.

4. Learn to Identify Emotional Triggers

• Distinguish Hunger from Cravings: Often, we eat because we see something that looks good or are in the mood for something specific, not because we're truly hungry. If you're not physically hungry, try to pause and ask yourself if you’re eating due to emotions or simply because food is available.

• Stress-Reduction Techniques: If emotional eating is part of the issue, practice stress-reduction techniques like meditation, deep breathing, or journaling. Find ways to handle your emotions without turning to food.

5. Visualize Before You Eat

• Mindful Visualization: Before you dig into your meal, take a moment to visualize how you want to feel after eating. Imagine feeling satisfied but not overly full, energized, and positive. This helps you connect with how you want to feel rather than focusing solely on how the food looks.

6. Avoid Eating in Front of Screens

• No Distractions: Eating while distracted by TV, phones, or computers can cause you to mindlessly eat, sometimes eating past the point of fullness. Focus solely on the food, engage in conversation, or just take the time to enjoy the moment.

7. Make Healthy Food Visually Appealing

• Create Attractive Meals: When healthy foods look vibrant and appealing, you’ll be less likely to overindulge in visually stimulating but less nutritious foods. Use colorful vegetables, fruits, and a variety of textures to make your meals exciting and visually satisfying.

• Balance Presentation and Nutrition: You can make healthy dishes look just as appetizing by presenting them nicely. A well-plated meal not only looks better but also enhances the enjoyment of the food, reducing the temptation to eat based solely on visuals.

8. Mind the Social Influence

• Be Conscious of Social Settings: In social settings, it's common to eat more because of visual cues—seeing others eat can make you want to eat more too. In these situations, try to be mindful of your portion sizes and listen to your own hunger cues, rather than just responding to what's happening around you.

9. Practice Self-Compassion

• Don’t Be Too Hard on Yourself: Breaking the habit of eating with your eyes takes time and practice. Celebrate small victories along the way, and remember that making healthier choices is a process, not an all-or-nothing endeavor. If you overeat occasionally, don’t get discouraged—just refocus and try again.

By integrating these strategies, you’ll become more attuned to your body’s needs and better able to resist the temptation of eating based on visual cues alone. Over time, with practice, you’ll feel more in control of your eating habits and more satisfied with less.

High Cholesterol and the Carbohydrates connection

High cholesterol is often associated with a diet high in unhealthy fats, especially trans fats and saturated fats, but carb consumption—particularly in the form of refined carbohydrates and sugars—can also contribute to an increase in cholesterol levels. Here's how carbs can influence your cholesterol and what steps you can take to manage it:

How Carbs Contribute to High Cholesterol

1. Refined Carbs and Blood Sugar:

   • Foods like white bread, pasta, pastries, sugary snacks, and soda are high in refined carbohydrates, which cause spikes in blood sugar levels. This can lead to an increase in insulin levels, which in turn can promote the liver’s production of LDL (low-density lipoprotein) cholesterol, often referred to as "bad cholesterol."

   • High blood sugar can also lead to the formation of small, dense LDL particles, which are considered more harmful because they more easily deposit in the walls of blood vessels, contributing to plaque buildup and atherosclerosis.

2. Increased Triglycerides:

   • High carb intake, especially sugars and simple carbs, can elevate triglyceride levels. Triglycerides are another type of fat in the blood, and when they're elevated, they often accompany low HDL (high-density lipoprotein), the "good" cholesterol, which helps clear fats from the bloodstream.

   • The liver converts excess carbs into triglycerides, leading to higher triglyceride levels in the bloodstream, which increases cardiovascular risk.

3. Visceral Fat and Insulin Resistance:

   • A high-carb diet, especially one rich in processed or sugary carbs, can contribute to insulin resistance and the accumulation of visceral fat (fat around the organs). Visceral fat can disrupt cholesterol metabolism and raise LDL cholesterol while lowering HDL cholesterol, further increasing the risk of heart disease.

How to Manage Cholesterol Levels with Diet

To lower cholesterol levels influenced by carb consumption, focus on quality of carbs and overall nutrient density in your diet. Here’s what you can do:

1. Choose Whole Grains Over Refined Carbs

• Whole grains like oats, quinoa, brown rice, barley, and whole-wheat bread are rich in fiber, which helps to lower LDL cholesterol and maintain healthy blood sugar levels. Fiber binds to cholesterol in the digestive tract and helps eliminate it from the body.

• Avoid or limit refined carbs like white bread, white rice, pastries, and sugary cereals, as they can spike blood sugar and worsen cholesterol levels.

2. Incorporate Healthy Fats

• Replace unhealthy fats (like trans fats and saturated fats) with unsaturated fats found in foods like olive oil, avocado, nuts, seeds, and fatty fish (salmon, mackerel, sardines).

• These healthy fats can help raise HDL cholesterol, improve the balance between HDL and LDL, and reduce inflammation in the body.

3. Limit Added Sugars

• Cut back on foods and beverages that contain added sugars (soda, sugary snacks, desserts, etc.). Sugar is directly linked to higher triglyceride levels and can contribute to insulin resistance.

• Opt for natural sweeteners like stevia or monk fruit if you need something sweet, and focus on consuming whole fruits (which contain fiber and antioxidants) instead of fruit juices or sugary snacks.

4. Increase Fiber Intake

• High-fiber foods, especially those rich in soluble fiber, can help reduce cholesterol. Soluble fiber binds to cholesterol in your digestive system, preventing its absorption.

• Excellent sources of soluble fiber include:

  • Oats

  • Beans and lentils

  • Apples and pears

  • Carrots

  • Brussels sprouts

5. Incorporate Plant Sterols and Stanols

• Plant sterols and stanols, naturally occurring substances in plant-based foods, can help block cholesterol absorption in the digestive system. They are found in fortified foods like certain margarines and juices or can be found in plant-based foods like nuts, seeds, and whole grains.

6. Eat More Vegetables and Fruits

• Vegetables and fruits are low in calories, free of unhealthy fats, and full of vitamins, minerals, and antioxidants. They also provide fiber that can help manage cholesterol.

• Aim for a variety of colorful, nutrient-dense options to get a wide range of nutrients.

7. Exercise Regularly

• Physical activity can help raise HDL cholesterol (the "good" cholesterol) and lower LDL cholesterol and triglycerides. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. This can include activities like walking, cycling, swimming, or strength training.

8. Consider a Low-Carb or Mediterranean Diet

• A low-carb diet, particularly one that emphasizes whole, minimally processed foods, may help reduce triglycerides and improve cholesterol levels. Avoiding processed carbs and focusing on lean proteins, healthy fats, and fiber-rich vegetables can improve overall lipid profiles.

• The Mediterranean diet is another excellent choice for heart health, emphasizing whole grains, healthy fats, lean protein (like fish), fruits, vegetables, and legumes.

9. Moderate Alcohol Consumption

• Excessive alcohol intake can raise triglyceride levels and contribute to weight gain, both of which negatively affect cholesterol. If you drink, do so in moderation (one drink per day for women and up to two for men).

Additional Considerations

• Weight Loss: If you're carrying extra weight, especially abdominal fat, losing even a small amount can improve cholesterol levels and help reduce triglycerides. Focus on sustainable weight loss methods, combining a nutrient-dense diet with regular physical activity.

• Medications: In some cases, dietary changes alone may not be enough to bring cholesterol levels down, and medications such as statins or fibrates may be necessary. Always consult with your healthcare provider before making significant changes to your diet or starting any medication.

Final Thoughts

If your cholesterol levels are elevated due to carbohydrate consumption, shifting to a diet rich in whole foods, healthy fats, and fiber can significantly improve your cholesterol profile and overall heart health. By focusing on whole grains, reducing processed carbs, and incorporating nutrient-dense foods, you can work towards better heart health while managing your cholesterol levels more effectively.

Thinking about making changes to your diet or lifestyle to manage cholesterol?

Why not book a consultation today with a nutrition expert to ensure you’re taking a balanced, effective approach tailored to your health goals.

Get personalized guidance to improve your cholesterol and overall well-being.

PCOS is a Metabolic Condition

Did you know that Polycystic Ovary Syndrome (PCOS) is indeed considered a metabolic condition, as it affects multiple systems in the body, particularly those related to metabolism, hormone balance, and reproductive health. While PCOS is primarily known as a reproductive disorder, it also has significant metabolic and endocrine implications. Here's an overview of how PCOS is linked to metabolic health:

1. Insulin Resistance and Metabolic Dysfunction

One of the hallmark features of PCOS is **insulin resistance**, which is a key metabolic dysfunction. Insulin is a hormone that helps your body regulate blood sugar levels. When you become insulin resistant, your body needs to produce more insulin to maintain normal blood sugar levels. This can lead to higher circulating insulin levels (hyperinsulinemia).

Insulin Resistance: Insulin resistance means that the body's cells do not respond well to insulin, so the pancreas has to produce more of it to keep blood sugar levels stable. Over time, this can increase the risk of developing **Type 2 diabetes**.

Hyperinsulinemia: The high levels of insulin in the bloodstream can contribute to various symptoms of PCOS, including **increased androgen production** (which leads to symptoms like excess body hair, acne, and scalp hair thinning) and weight gain.

2. Weight Gain and Obesity

Many women with PCOS struggle with weight gain or difficulty losing weight. This can be due to:

Insulin resistance: As mentioned, insulin resistance makes it harder for the body to process sugar efficiently, which can lead to fat storage, especially around the abdominal area.

Altered fat metabolism: Women with PCOS may have higher levels of **fat storage** due to hormonal imbalances, particularly an excess of **androgens** (male hormones like testosterone).

The combination of insulin resistance and hormonal imbalances can make it challenging to maintain a healthy weight.

3. Increased Risk of Cardiovascular Disease

The metabolic abnormalities associated with PCOS, such as insulin resistance, higher blood sugar, and elevated cholesterol levels, can significantly increase the risk of developing cardiovascular disease

Higher triglycerides and low HDL (good cholesterol) levels are common in women with PCOS.

Elevated blood pressure can also be linked to metabolic issues in PCOS, adding to the cardiovascular risk.

4. Increased Risk of Type 2 Diabetes

As insulin resistance becomes more pronounced, women with PCOS are at higher risk of developing Type 2 diabetes. Studies show that women with PCOS have a significantly higher incidence of developing this condition, especially if they are overweight or obese.

Monitoring blood sugar: Early intervention with dietary changes, exercise, and medications like metformin (a common treatment for insulin resistance) can help manage blood sugar levels and reduce the risk of diabetes.

5. Hormonal Imbalances

Although PCOS is a reproductive disorder, it also has significant hormonal effects that are closely linked to metabolism:

High levels of androgens (male hormones) in women with PCOS contribute to symptoms like **hirsutism** (excess hair growth), acne, and **scalp hair thinning**.

Low progesterone levels -are common in PCOS, which can disrupt the menstrual cycle and cause **anovulation** (lack of ovulation), leading to infertility.

These hormonal imbalances can affect how the body stores fat, manages blood sugar, and responds to appetite regulation, all of which are related to metabolic function.

6. **Impact on Lipid Profile**

Women with PCOS often have an altered lipid profile, which includes:

- Higher LDL (bad cholesterol) levels

- **Elevated triglycerides**

- **Low HDL (good cholesterol)** levels

These changes in lipid metabolism increase the risk of cardiovascular problems, and they are a sign of metabolic dysfunction.

7. Inflammation

Chronic low-grade inflammation is common in women with PCOS, which contributes to insulin resistance, metabolic dysfunction, and the higher risk of **heart disease**. This inflammation is thought to be driven by the excess insulin, high androgen levels, and metabolic changes associated with PCOS.

8..Impact of Diet and Lifestyle

Managing metabolic issues in PCOS often requires a combination of dietary and lifestyle changes, which can have a significant impact on both reproductive and metabolic health. These include:

-Low-glycemic index (GI) diets: Consuming foods that do not cause rapid spikes in blood sugar helps manage insulin resistance and weight.

- Exercise: Regular physical activity improves insulin sensitivity, helps with weight management, and reduces the risk of metabolic complications.

-Anti-inflammatory foods: Foods like omega-3 rich fatty fish, leafy greens, berries, and nuts can help reduce inflammation and improve metabolic health.

- Weight management: Even a small amount of weight loss (5-10%) can improve insulin sensitivity, lower androgen levels, and help regulate the menstrual cycle.

9. **Medications for Metabolic Issues in PCOS**

Several medications can help manage metabolic issues associated with PCOS:

- **Metformin**: Often prescribed to improve insulin sensitivity and lower blood sugar levels in women with PCOS. It can also help with weight management and reduce the risk of Type 2 diabetes.

- **Statins**: In some cases, statins may be used to manage high cholesterol and reduce the risk of cardiovascular disease.

- **Oral contraceptives (birth control)**: These can help regulate menstrual cycles and reduce androgen levels, although they don’t directly address insulin resistance. This is also more a plaster than a solution.

While PCOS is primarily known as a reproductive disorder, its metabolic aspects are equally important and can have significant long-term health effects. Insulin resistance, weight gain, increased risk of Type 2 diabetes, elevated cholesterol levels, and chronic inflammation are all intertwined with the condition, making it a **metabolic syndrome**.

By managing the metabolic components of PCOS through dietary changes, exercise, and medications, women with PCOS can not only improve their fertility but also reduce the risk of developing serious conditions like **diabetes**, **heart disease**, and **metabolic syndrome**. Consulting a healthcare provider and nutritionist is crucial to developing a personalized plan for managing both the reproductive and metabolic aspects of PCOS.

Managing PCOS as a Metabolic Disorder

Effectively managing PCOS as a metabolic disorder requires a holistic approach that addresses both the reproductive and metabolic components of the condition. Here are some strategies:

1. Dietary Changes for Insulin Resistance

Eating a balanced, low-glycemic diet can help regulate insulin levels and improve metabolic health. Foods that stabilize blood sugar and support insulin sensitivity include:

Whole grains (oats, quinoa, brown rice)

Lean proteins (chicken, turkey, tofu, legumes)

Fiber-rich vegetables (broccoli, spinach, sweet potatoes)

Healthy fats (avocados, olive oil, nuts, seeds)

2. Exercise for Metabolic Health

Regular physical activity is essential for improving insulin sensitivity and maintaining a healthy weight. Both strength training and cardiovascular exercise have been shown to improve metabolic function in women with PCOS. Aim for at least 30 minutes of moderate exercise most days of the week.

3.Stress Management

Chronic stress can exacerbate insulin resistance and disrupt the metabolic balance in the body. Incorporating stress-reducing activities like meditation, yoga, or deep breathing exercises can help improve overall well-being.

4. Sleep Hygiene

Quality sleep is critical for metabolic health. Poor sleep can increase insulin resistance and contribute to weight gain. Aim for 7-9 hours of quality sleep each night.

5.Supplements

Supplements can play a helpful role in managing symptoms of PCOS (Polycystic Ovary Syndrome), especially when combined with dietary and lifestyle changes. While supplements are not a substitute for medical treatment, they may help address hormonal imbalances, insulin resistance, and inflammation, which are common issues for women with PCOS.

Here are some supplements that may be beneficial for women with PCOS, based on research and expert recommendations:

1. Inositol (Myoinositol & D-Chiro Inositol)

Inositol is a type of carbohydrate that plays a crucial role in cell signaling and insulin sensitivity.

Benefits for PCOS: Inositol, particularly myo-inositol and D-chiro inositol, has been shown to help improve insulin sensitivity, regulate menstrual cycles, and improve ovulation. It may also help reduce testosterone levels, which can alleviate symptoms like acne and excessive hair growth (hirsutism).

Dosage: A common dosage is 2 grams of myo-inositol and 200 mg of D-chiro inositol per day, often combined for better effectiveness.

2. Vitamin D

Many women with PCOS have low levels of vitamin D, which may contribute to insulin resistance and worsen symptoms. Vitamin D plays a key role in hormonal regulation and immune function.

Benefits for PCOS: Vitamin D supplementation can help improve insulin sensitivity, support hormonal balance, and reduce inflammation. Some studies suggest that adequate vitamin D levels may also help improve ovulation and fertility.

Dosage: The recommended daily dose typically ranges from 1,000 to 4,000 IU of vitamin D3, but it's best to check your levels with a blood test.

3. Omega-3 Fatty Acids (Fish Oil or Algal Oil)

Omega-3s are anti-inflammatory fats that are essential for overall health. Women with PCOS often experience inflammation, which can exacerbate symptoms and contribute to insulin resistance.

Benefits for PCOS: Omega-3 fatty acids (EPA and DHA) can help reduce inflammation, improve insulin sensitivity, and regulate lipid levels (cholesterol and triglycerides). They may also help lower excess testosterone levels, which can reduce symptoms like acne and excess hair growth.

Dosage: Aim for 1,000–2,000 mg of combined EPA and DHA daily. If you’re vegan, you can opt for algal oil as a plant-based source.

4. N-Acetyl Cysteine (NAC)

NAC is an antioxidant that helps to reduce oxidative stress, which can be elevated in women with PCOS. It also plays a role in detoxification in the body.

Benefits for PCOS: NAC has been shown to improve insulin resistance, support ovulation, and increase fertility. It may also help with weight management and reduce symptoms of hirsutism (excess hair growth).

Dosage: A common dosage is 600–1,800 mg per day.

5. Chromium

Chromium is a trace mineral that helps regulate blood sugar levels and improve insulin sensitivity. It’s often used to manage insulin resistance, a hallmark feature of PCOS.

Benefits for PCOS: Chromium supplementation may help improve glucose metabolism and lower insulin levels, making it beneficial for managing insulin resistance and reducing cravings.

Dosage: The typical dosage is 200–1,000 mcg per day, but consult a healthcare provider before use, especially if you are taking other medications.

6. Berberine

Berberine is a plant compound found in several herbs, known for its powerful effects on metabolism and blood sugar regulation.

Benefits for PCOS: Berberine can help reduce insulin resistance, lower blood sugar levels, and improve ovarian function. It has shown potential to improve menstrual regularity and support weight loss in women with PCOS.

Dosage: 500 mg of berberine taken two to three times per day with meals is commonly recommended.

7. Vitamin B6 (Pyridoxine)

Vitamin B6 plays an important role in hormonal regulation and the production of serotonin, which can impact mood.

Benefits for PCOS: Vitamin B6 may help manage PMS symptoms, support progesterone production, and reduce symptoms of premenstrual syndrome (PMS) like irritability and mood swings. It may also help reduce the risk of developing gestational diabetes in women with PCOS.

Dosage: Typically, 50–100 mg of vitamin B6 per day is used for hormonal support. However, consult with a healthcare provider for personalized guidance.

8. Zinc

Zinc is an essential mineral that plays a role in immune function, cell division, and protein synthesis. It also supports skin health.

Benefits for PCOS: Zinc has been shown to reduce acne, support hair growth (reducing hair thinning), and regulate hormonal balance. It may also have a positive effect on insulin sensitivity.

Dosage: The standard dosage is 15–30 mg per day, but it’s best not to exceed the upper limit of 40 mg per day unless directed by a healthcare provider.

9. Magnesium

Magnesium is a mineral involved in over 300 biochemical reactions in the body, including muscle function, nerve transmission, and blood sugar regulation.

Benefits for PCOS: Magnesium can help manage insulin resistance, reduce inflammation, and improve sleep quality. It may also help alleviate PMS symptoms like mood swings, anxiety, and cramps.

Dosage: A common dosage is 300–400 mg of magnesium per day. Magnesium glycinate or citrate are more easily absorbed forms of magnesium.

10. Probiotics

Probiotics are beneficial bacteria that support gut health, which can have a significant impact on hormonal balance and overall health.

Benefits for PCOS: Probiotics can help improve gut health, which in turn may support insulin sensitivity and reduce inflammation. A healthy gut microbiome can also support weight management and improve digestion.

Dosage: The recommended dosage varies by product, but a daily dose of 10–20 billion CFU (colony-forming units) is commonly recommended.

Combining Supplements for Optimal PCOS Management

When managing PCOS, a combination of diet, lifestyle changes, and supplements can provide the best results. It’s essential to consult with a healthcare provider before starting any new supplements, especially if you're on medications or trying to conceive.

Common Supplement Combinations for PCOS:

Inositol + Vitamin D for improving insulin sensitivity and hormone balance.

Omega-3 + Zinc for reducing inflammation and improving skin health.

NAC + Berberine for supporting ovarian function and managing insulin resistance.

Key Takeaways:

Supplements like myo-inositol, vitamin D, omega-3 fatty acids, and NAC can be beneficial in managing the metabolic and hormonal imbalances associated with PCOS.

Insulin resistance is a major issue for women with PCOS, and supplements like berberine and chromium can help regulate blood sugar and improve insulin sensitivity.

Always consult with a healthcare provider to ensure that supplements are safe and appropriate for your individual needs and health goals.

By incorporating these supplements into a comprehensive approach that includes a balanced diet, exercise, and medical guidance, women with PCOS can manage their symptoms more effectively and improve their overall health.

If you would like a personal plan on managing PCOS and improving metabolic health why not book a one to on consultant with one of out nutritionists.