Living PCOS Free: How to Regain Your Hormonal Health with Polycystic Ovarian Syndrome

by Doctor Nitu Bajekal, Rohini Bajekal

When faced with her own premature menopause, Dr. Nitu Bajekal, the “plant-based gynae,” learned that the Western medicine in which she had trained and practiced had too long ignored the real impact of nutrition and lifestyle on both health and disease. To allow women to achieve their full health potential, lifestyle medicine and conventional medicine can complement each other, offering an appropriate blend of solutions for the individual patient. Based on her research, 35 years’ clinical practice, and her personal experience of a plant-based diet―with input from her daughter, nutritionist and former PCOS sufferer Rohini Bajekal―she offers this practical lifestyle guide to recovery from polycystic ovarian syndrome. Dr. Bajekal shows how this endocrine condition can be managed via the six pillars of lifestyle medicine, with interventions of Western medicine available as adjuncts as needed. The book features a 21-day lifestyle plan for hormonal health together with tried-and-tested plant-based recipes by the authors and illuminating case histories.

Genres: Nonfiction, Health, Self Help

360 pages, Paperback

Published June 13, 2022

Reviews

[Ayushi Tandel · Rating 4 out of 5]

Some topics are repetitive, but the most informative book I’ve read so far about PCOS. It does a good job of explaining lifestyle changes you can make if you’re not sold on the idea of lifelong medication and supplements.

[Allie · Rating 3 out of 5]

Bringing mental illness to the review space for this book as it seems many of the women reading were well put together individuals! I had a good time at the beginning of this review, but started having a crisis halfway through so... take with a grain of salt. (BUT NOT because we're supposed to reduce salt in our diets) :)

Medically, I am self-diagnosed because my doctor (lovely woman) pulled the "this COULD indicate PCOS but that won't matter until you want to have kids" on me a number of years ago after one of my many blood tests and I'm so ceebs on getting retested. My little pills are working for me anyway DGAF I'm just on a self-improvement kick at the moment.

I ate up the science behind PCOS (particularly how metabolic/hormone pathways are affected) because I am a freak of nature. I'm sure my second-year phys/pharm lecturer would be delighted to know that the endocrinology content he taught totally stuck with me and was a lot of use during this book (the GnRH pathway stuck, anyway). I had never put any of it into context, so it was nice to get the puzzle pieces laid out for me. Like, yes omg I DID know that cholesterol is the base molecule for sex hormones!! It DOES make sense that high cholesterol would affect your hormone levels!! I also knew how the insulin homeostatic responses are supposed to happen (thank you NCEA biology) but lowkey had NO idea that oestrogen affected it at all. And omg omg she explained how infrequent periods are linked to cancer guys cancer is so interesting to me and I fear I might be genetically predisposed! Extremely fun section for someone with an as yet unused degree in cell biology.

I appreciated that the author said a number of times that lifestyle isn't everything and medication may be required. I had a friend at high school who got sent to a naturopath for her crazy heavy/painful periods and I wanted to burn her mother at the stake. There's a lot of fear-mongering online as well, so the myth-buster boxes were a hit for me. I wasn't the biggest fan of repeating multiple times that CBT works "better" than pills long-term for depression and anxiety - it is also significantly harder to do when you don't want to get out of bed! Same thing for lifestyle changes. The evidence may suggest certain ideals, but the best option is the option someone can realistically attain and keep up. I think she touched on that for exercise specifically, but I felt the amount of weight given to that vs what the evidence tells us is the best option was very intimidating.

I will say, I got really tired of getting the whole foods plant-based lifestyle preached to me. I support people being vegan for ethical purposes, but I genuinely think going hardcore vegan for health reasons is insane. It's just kind of giving orthorexia! This is coming from someone who hates a lot of meats and has a bad relationship with food. Just saying 'don't be restrictive with what you're eating' is crazy for a book targeted at women that has also highly implied most nice-tasting foods are bad for you. I'm not cooking my onions with water instead of oil. Vegan meat substitutes generally taste bad. Literal fruit juice was on the chopping block. Can't a girl have a little sweet treat that isn't a handful of dried apricot and nuts? Maybe other women are #stronger than me.

I have written a little list of things I want to incorporate into my diet, rather than remove. I think that is more helpful for ME. If you are just a ball of energy: get going on that veganism, sister!!

The 21-day self-improvement guide was a bit laughable also. I'm concerned that depression and anxiety is apparently very highly correlated with PCOS, but the guide is really inaccessible for those conditions. Like, yes, technically you can achieve all that if you have money and time and energy, but I am a depressed student. Some of the included recipes were asking you to soak beans or whatever for like... 4 hours. I don't even want to get sausages out of the freezer to defrost, let alone soak beans before actively cooking for an hour or more. Again, maybe someone else will benefit from following the guide.

Also the list of self-care activities that had trampolining on it twice. Funny error everyone laugh.

[Clare Ludson]

Was this book made for me?

It’s a clear and simple book about PCOS that is very user friendly. I have been diagnosed with PCOS since last year and I found it so helpful and informative. It taught me things about PCOS that my doctor didn’t tell me and made me understand the condition more (and myself). I can’t wait to try out some of the recipes at the back of the book and gain some control over my life again.

If anyone with PCOS is thinking about buying this book, I 100% say do it. I’m so happy I found it and I will be recommending it to everyone I know who has the condition!

[Dr Shireen · Rating 5 out of 5]

This is a fantastic resource for those with PCOS and also relevant to other chronic conditions. Easy to understand information written with compassion, it includes cases studies and actionable guidance on improving health and well-being. The recipes are healthy and delicious. Highly recommend this book.

[Shaunnie Money · Rating 5 out of 5]

Finally. A book that breaks down PCOS in simple terms and gives clear guidance based on FACTS. It cites credible sources and references real scientific studies. It sorts through facts and fiction regarding PCOS. Highly recommended.

[Marina · Rating 5 out of 5]

An in depth guide to understanding the PCOS condition with practical evidence based strategies to help reduce PCOS symptoms.

Highly recommended for anyone who is struggling with the condition.

[Fabiola · Rating 5 out of 5]

Great information and approach to the topic, very easy to read and understand.

[Morgan McGehee]

As an individual with PCOS reading this book, “you are demystifying this condition for yourself.” I now have such a better grasp for this syndrome and feel encouraged by the author’s words. Taking autonomy of one’s health is so important, and I feel like this book has equipped me to start that journey! <3

[Amz · Rating 5 out of 5]

A must read . Eye opening and scientifically baked, such an important book!

[Anna · Rating 4 out of 5]

Really informative, well-communicated book on living with PCOS. Through reading this, I realised that a lot of my health issues are more connected than I'd previously thought and I am hopeful that some of Dr. Bajekal's lifestyle advice will really help me both understand and improve my relationship with PCOS. I was pleased that "lean PCOS" was recognised and spoken about in this book. However, much of the advice given for PCOS by Dr. Bajekal is to "lose weight". I know myself well enough to be able to just skip past certain sections of the book and not to become bogged down by advice that might be triggering or unhelpful as someone with so-called "lean PCOS". Although Dr. Bajekal does speak about potential triggers in regards to speaking about weight with one's doctor, I do wish there had been a bit more credence given to the same issue in the language of the book as well as more encouragement to skip through sections that may be weigh-related. Please do just skip past these sections (which are usually reasonably well indicated) if you have any worries that you may feel triggered or upset by the advice. It may not apply to everyone with PCOS and even then, the constant reminders might be a bit much. Otherwise I rate this book very highly and will certainly be returning to the many highlighted passages in my copy as well as the intriguing recipes at the end of the book. 4/5 stars.

[Abigail H · Rating 5 out of 5]

The most helpful information I've had about pcos so far.

It breaks down a lot of the medical things I didn't understand into easy to understand language. Some bits I knew, others I didn't know, some things about myself I've learnt are more linked than I was aware to pcos.

All the resources referenced are stated at the back clearly with a glossary. They also mention throughout clearly when research is lacking or if the survey was only done on a specific type of people and so it may not be indicative across everyone with the syndrome which is really nice to see acknowledged in something like this; so often the bias and racism of the medical system is not addressed when explaining research results. There was also a lot of acknowledgement of a lot of the issues related to pcos being triggering for example about weight and eating disorders. This is a problem I've ran into constantly when trying to learn about nutrition so it was nice to actually have it acknowledged here, and to be advised if any advice is triggering to simply not follow if you cannot. I'm looking forward to trying some of the recipes also, they look nice.

Overall, I'd recommend this book wholeheartedly to anyone wanting to learn more about pcos.

[Valentina Lugli · Rating 5 out of 5]

Very good book. It is nice to see a doctor not considering PCOS as a mild condition that you have to “just get on with”, and that does not create problems until you want a child. Because of problems it creates a lot, and the effects on mental health can be very detrimental to the client’s health. I do think that the lifestyle encouraged is very difficult to obtain: as a NHS worker, I struggle to even think of having that much time to do all the things that she suggests, and manage my cranking on top of all the work-related stress. But yet again this is more of a societal problem, Dr Bajekal merely exposes what would be the best possible way of manage PCOS, reflecting how for some these adjustments can be very difficult. I especially loved the fact that whatever suggestion her and her daughter provide, they are all evidence-based. I would recommend this to every GP I have met over the past years who did not know what suggest aside from taking COCP.

[Kellie Stickland · Rating 5 out of 5]

I was diagnosed with PCOS about 12 years ago. I never had any information provided when I was told accept I was possibly unable to have children. This book came across my instagram through someone I follow. It is hands down the best book. PCOS affects so much more of my life than I ever thought and explains so many things that has been happening to me. I am so greatfull that I came across this book and it explains everything thats happening to you in such an easy to follow book. If you or someone you know has PCOS I highly recommend you get this book or gift it to your loved one. I recommended it to an affected friend after only reading a short amount. I cant put this book down.

[kaitlin · Rating 1 out of 5]

There was some helpful information in the beginning. I however couldn't finish the book. The author talked about no shame in being overweight but then it felt like the rest of the book focused on how losing weight will solve all your problems over and over and over again recommending weight loss medications and bariatric surgery. Literally says "if this [focusing on lifestyle changes] does not have gbe desired effect fir you by six months, then your doctor may consider weight loss medication or bariatrics surgery". I was here to learn more about my diagnosis, not be pushed into weight loss extremes.

[Rachel Burkett · Rating 4 out of 5]

Another nod toward plant based whole food vegan diet for PCOS. I appreciated how well she explained PCOS, the best explanation of PCOS as a metabolic disorder I’ve seen. Her writing was a little repetitive but she drove the point home and backed it up with research, that insulin resistance and pcos can be almost entirely managed through lifestyle changes.

[Nicolle Hazard · Rating 4 out of 5]

I think it’s a great resource but I believe the book is not well structured.
Some things get repeated a lot (understandably, given the whole “insulin resistance affects everything”) but others are only mentioned once and have a maybe a one paragraph explanation. It’s a big book and sometime I felt like I was rereading.
Maybe it was meant so you only go to the chapters you want for reference?

[Bethany · Rating 5 out of 5]

Such a detailed book, perfect for me both as a patient and a doctor. Expertly written, explaining jargon clearly. A good reference book for the future to dip in and out of relevant chapters throughout different life stages. Thank you for writing this book!

[Mélina Fly · Rating 4 out of 5]

Insightful on PCOS basics and science.
Ideal for people who want to learn how PCOS works.

The things I liked less:
- I wish there were more infos on supplements.
- The 21 day program doesn’t have enough recipes.
- The book was quite repetitive.

[Jenny M · Rating 3 out of 5]

Nothing groundbreaking, but I like the emphasis placed on healthy eating and lifestyle changes.

[eimear.reads · Rating 4 out of 5]

An excellent resource for those with PCOS

[Brittany Arnold · Rating 4 out of 5]

Good read, although the vegetarian only perspective seems to be influenced by some personal moral beliefs of the author in addition to the science.

[Jessica · Rating 4 out of 5]

It's a very big book but it has a lot of great information if you're struggling with PCOS.

[Liz · Rating 3 out of 5]

This is a great resource if you're newly diagnosed with PCOS or suspect you might have it. It's backed up by plenty of research, is easy to understand, intersectional in its language and offers practical advice.

However I didn't find anything new in here for me - it felt like previous resources on PCOS but updated to a more 2022 standard of inclusivity. Which definitely isn't a bad thing, I was just hoping for some fresh info.