Benefits of Marjoram for Polycystic Ovary Syndrome (PCOS), Best Foods for Polycystic Ovary Syndrome (PCOS), Minimum “Recommended Daily Allowance” of Antioxidants, Enhancing Athletic Performance with Peppermint. What is PCOS? It’s simple, safe, and feasible. What’s more, it actually lowers AGE blood levels. Just take an AGE-absorption blocking drug every time you eat it to reduce the absorption of the toxins. “Interestingly, the amount of AGEs administered [to subjects] during the HAGE [high-AGE] intervention was similar to the average estimated daily intake by the general population,” who typically follow the standard American diet. For instance, as you can see at 0:50 in my video, the total antioxidants in a simple salad of lettuce and tomato jump up by adding just a tablespoon of lemon balm leaves or half a tablespoon of oregano or mint. The first step is to stop smoking. Regular cardio exercise — getting your heart rate at 75% of the maximum your doctor recommends — 4-5 times per week for at least 30 minutes can help increase your insulin sensitivity and help reverse a diabetic condition. Yes. (NOTE: For an in-depth overview of the causes of insulin resistance, read Mastering Diabetes.). As you can see at 2:25 in my video, at baseline, about 1 in 100 of our blood cells show evidence of chromosomal damage. Eating a nutritious, balanced diet is essential both for fertility and for managing PCOS. When PCOS leads to too much testosterone production, it may have a harmful impact on a woman’s overall health, including her fertility. Since that post, there’s been newer evidence on PCOS … By eating a wide variety of the whole plant foods listed below, you can easily increase the nutrient density of your diet and reduce the severity of PCOS symptoms. As a result, women trying to become pregnant may experience an increase in many of the PCOS-related symptoms listed above. For more on why it’s important to minimize our exposure to these toxic compounds, see: PS: If you haven’t yet, you can subscribe to my free videos here and watch my live presentations: Michael Greger, M.D. Receive access to our online course, private online community, and twice monthly Q&A calls. Your diet should include plenty of fruit and vegetables, (at least 5 portions a day), whole foods (such as wholemeal bread, wholegrain cereals and brown rice), lean meats, fish and chicken. What happens if, in addition to the radiation, increasing amounts of oregano extract are added? 2013;113(4):520-545. Researchers concluded that oregano extract “significantly protects” against DNA damage induced by the radioactive iodine in white blood cells. Until recently, diet was not thought of as an important adjunct in treatment. Join the Masterclass to Take Immediate Control of Your Diabetes Health, Start feeling better, gain energy, lose weight, and reduce your medication costs quickly. Radioactive iodine is sometimes given to people with overactive thyroid glands or thyroid cancer to destroy part of the gland or take care of any remaining tumor cells after surgery. Eat 1-3 servings of herbs and spices per day. Talk to your doctor about lifestyle changes that can be made to alleviate symptoms of PCOS, and consider seeking out a PCOS community that can help provide you with support. But hormonal birth control also comes with its own set of not-so-great side effects, including: Hormonal birth control is not recommended for women trying to conceive, as it significantly reduces the chances of becoming pregnant. RELATED: How to Communicate With Your Diabetes Doctor About a Plant-Based Diet. The events listed on the calendar are currently up to date! View 7 Day PCOS Diet Meal Plan PDF. Image Credit: amoon ra / Unsplash. News Reader . Kylie has been following a plant-based diet for over 8 years and is a certified yoga instructor. These affiliates allow us to continue bringing you valuable, life-changing content. , especially if they are already overweight or juggling a family history of diabetes. Treatment for PCOS/PCOD usually starts by making necessary changes in the lifestyle like weight loss, diet, and exercise. The Connection Between PCOS and Insulin Resistance, The Effects of Excess Testosterone In Women, Common Pharmaceutical Medications to Treat PCOS. FACLM, is a physician, New York Times bestselling author, and internationally recognized professional speaker on a number of important public health issues. Chromosome damage is reduced by as much 70 percent. Indeed, cutting down on these dietary glycotoxins reduces the inflammatory response, but the “argument is often made that stewed chicken would be less tasty than fried chicken…” Why not have your KFC and eat it, too? Fresh herbs are so powerful that even a small amount may double or even quadruple the antioxidant power of the entire meal. In fact, a recent study published in The World Journal of Men’s Health showed testosterone can serve as a means for contraception and “should not be used in men who desire fertility.”. Living with PCOS can be very challenging and present a collection of unwanted symptoms including: The majority of women diagnosed with PCOS develop numerous ovarian cysts, fluid filled sacs that can become very painful when they rupture, causing severe and intermittent lower abdominal pain. You guys might remember that a while back I did a two part blog post on PCOS management. What the Research Shows. Ample scientific evidence demonstrates that eating a diet high in animal foods and especially high in saturated fat is associated with increased chronic disease risk. Within just two months, researchers found differences from subjects’ baseline diets switched to a high-AGE diet and then to a low-AGE diet, with parallel changes in insulin sensitivity, oxidative stress, and hormonal status, as seen at 5:54 in my video. Blogs, RSS, Youtube channels, Podcast, Magazines, etc. Kylie Buckner, RN, MSN has over 18 years of nursing experience, and is the Director of Lifestyle Change at Mastering Diabetes. While the scientific data in support of a low-fat, plant-based, whole-food diet to treat PCOS is lacking, we have found that many women living with PCOS experience a dramatic reduction in the symptoms of PCOS and are able to lose weight, lower their blood glucose, and reduce menstrual irregularity within only a few months. Simply being told to “lose weight,” “eat a healthy diet,” or “exercise more” are subjective recommendations that leave many people feeling confused. If you missed it, you can check out part one and part two. I touched on the benefits of spearmint tea for PCOS in Enhancing Athletic Performance with Peppermint. Find pcos treatment, pcos symptoms, polycystic ovarian disease, pcos diet plan, pcos diagnosis, pcos syndrome and much more. on October 8th, 2020. RELATED: The Ultimate Tool for Lowering Blood Sugar. Include 2-4 cups of green leafy vegetables per day, especially when eating carbohydrate-rich food. Your GP may be able to refer you to a dietitian if you need specific dietary advice. Find more recipes on our site. In addition, navigating this process with the support of a community and team of coaches has proven to be incredibly helpful for many women living with PCOS. But people tend to use oregano orally—that is, they typically eat it—so the relevance of these results are not clear. Add healthy protein and fat in your diet. , a combined birth control pill — which pairs together estrogen and progesterone (or progestin) to reduce testosterone levels — can also help create lighter periods and reduce cramping. Indeed, they were already eating a high-AGE diet with so many of these glycotoxins. Pricing. Eat 1-2 servings of any variety of beans, lentils, peas, or chickpeas per day. Ahead, you’ll discover the most commonly prescribed medications for PCOS — which are meant to be taken in addition to recommended lifestyle changes — and the pros and cons that cons along with each one. Bring all of this information to our PCOS dietitians so that we can build a PCOS Diet tailored specifically to you. Talk to your doctor about the benefits of a low-fat, plant-based, whole-food diet to treat PCOS. The problem is that a growing body of scientific research is now demonstrating the effectiveness of a low-fat, plant-based, whole-food diet in improving insulin sensitivity and. If radioactive iodine is added, though, it’s more like 1 in 8. Dennett C, Simon J. PCOS Treatment: To know more about PCOS Treatment, Cause, symptoms, diet plan, pregnant with PCOS quickly, PCOS treatment diet, PCOS treatment in homeopathy, PCOS diet chart, foods to avoid with PCOS, the best diet for PCOS weight loss, PCOS exercise, polycystic ovary syndrome diet, how to treat PCOS, PCOD problem symptoms, PCOS and pregnancy Toggle navigation Dropdown About Us Contact … Well, reducing one’s intake of dietary glycotoxins may help prevent and treat the disease. In this article, we have discussed everything you need to know about PCOS hair loss, from its symptoms to causes and treatments to diet … J Acad Nutr Diet. Reverse Insulin Resistance Using Your Food as Medicine. , or directly measure their level of insulin resistance using an oral glucose tolerance test (OGTT) at the doctor’s office or laboratory. Moral of the story? Or, at the very least, how are the two linked? Many women living with PCOS are frustrated by the lack of effectiveness of the current medical model to improve both short-term and long-term health, resulting in an increasing collection of symptoms over time. Monitor your product name, brand, competitors, keywords, authors, … Ask your doctor about a weight-control program, and meet regularly with a dietitian for help in reaching weight-loss goals. This is why we can decrease inflammation in people by putting them on a low-AGE diet, yet an increase in inflammation is less apparent when subjects switch from their regular diet to one high in AGEs. The “one factor that was consistently associated with reduced [skin fluorescence]: a vegetarian diet.” This “suggests that a vegetarian diet may reduce exposure to preformed dietary AGE…potentially reduc[ing] tissue AGE,” as well as chronic disease risk. Give the reader an incentive to leave a comment below. , resulting in the development of painful ovarian cysts that greatly affect reproductive biology. Lose weight, gain energy, reduce or eliminate your. In this article, we’ll help you understand the biology of PCOS (and why it’s a major cause of infertility worldwide), what pharmaceutical treatment options are available, and an incredibly effective PCOS diet aimed at reversing the underlying cause of many PCOS symptoms. We know AGEs have been implicated in the development of many chronic diseases. The same can be said for women who produce too much testosterone as a result of PCOS and find they are struggling with fertility. PCOS is an endocrine disorder that affects approximately five to 10 percent of all women of reproductive age. Even just a single meal high in AGEs can profoundly impair our arterial function within just two hours of consumption. The information on this website is for informational purposes only and is not intended to diagnose, treat, or cure any type of disease or condition. Rather than measuring blood levels, which vary with each meal, we can measure the level of glycotoxins stuck in our body tissues over time with a high-tech device that measures the amount of light our skin gives off because AGEs are fluorescent. I’m sure if you took some ipecac with your KFC, your levels would go down, too. Lifestyle modifications are the first line of treatment for PCOS. If you purchase products from any of these partners, Mastering Diabetes may receive a portion of the proceeds. PCOS is a common hormonal disorder in women. Hyperinsulinemia in particular presents a serious problem for women living with PCOS because excess insulin stimulates testosterone production, which further exacerbates many of the symptoms of PCOS, causing a feedback loop that can dramatically reduce long-term health. What we eat, however, may be more important than how we cook it. needs, and control your blood glucose with PRECISION! Greens (romaine lettuce, arugula, spinach, kale, collard greens, beet greens, Swiss chard, etc.) Spirinolactone has no effect on other common symptoms of PCOS including irregular menstrual cycles, weight gain, and ovarian cyst development. listed below, you can easily increase the nutrient density of your diet and reduce the severity of PCOS symptoms. Is there anything that’s been shown to help? Research has shown that the Mediterranean diet, in particular, can increase IVF success rates. But you might be wondering: Why does PCOS cause insulin resistance? Add healthy protein and fat in your diet. When you’re following a PCOS diet, try to incorporate more of these expert-recommended food groups while avoiding others to improve symptoms of PCOS and maintain or reach a healthy weight. If you have PCOS you may be wondering if a specific PCOS diet could ease your symptoms. The treatment can be very effective, but all that radiation exposure appears to increase the risk of developing new cancers later on. Foods to add. Lose weight, gain energy, reduce or eliminate your medication needs, and control your blood glucose with PRECISION! © 2020 All Rights Reserved Mastering Diabetes | Privacy Policy | Terms and Conditions, The PCOS Diet Ultimate Guide – Best and Worst Foods, PCOS is an endocrine disorder that affects approximately five to 10 percent of all women of reproductive age. Drinking two daily cups of marjoram tea versus a placebo tea for one month did seem to beneficially affect the subjects’ hormonal profiles, which seems to offer credence to the claims of the traditional medicine practitioners. who can help you better understand how your PCOS symptoms may be reduced by adhering to nutritional changes. These treatments will get them excellent results if they have confidence or faith in themselves and stick to PCOS treatment diet as advised by their doctors. Eat 1-2 servings of whole grains including quinoa, brown rice, steel cut oats, barley, buckwheat, farro per day. Another sorely under-recognized gynecological issue is endometriosis, which I discuss in How to Treat Endometriosis with Seaweed. Treatment for PCOS often includes hormonal birth control, such as birth control pills. Take time to track your 24-hour carbohydrate-to-insulin ratio or your mealtime carbohydrate-to-insulin ratio by using the Decision Tree. for FREE from the New York Times Bestselling Book Mastering Diabetes. lean protein, such as fish. MEDIA CONTACT DATABASE. The short answer is that it’s not uncommon for women with PCOS to have insulin resistance, especially if they are already overweight or juggling a family history of diabetes. Hormonal birth control contains synthetic hormones that have been linked to decreased acne, reduced facial hair growth, and fewer irregular menstrual cycles, three PCOS-related symptoms you wouldn’t mind seeing less of, right? We asked experts about PCOS and weight loss and the diet changes that could help your PCOS … “Over the past 2 decades there has been increasing evidence supporting an important contribution from food-derived advanced glycation end products (AGEs)…[to] increased oxidative stress and inflammation, processes that play a major role in the causation of chronic diseases,” potentially including polycystic ovary syndrome (PCOS). , PCOS can dramatically increase a woman’s risk for many metabolic conditions, including: Insulin resistance and diabetes (including prediabetes, type 2 diabetes, and gestational diabetes). The connection between PCOS and NAFLD is well studied in the scientific literature. “As chronic inflammation and increased oxidative stress have been incriminated in the pathophysiology [or disease process] of PCOS, the role of AGEs as inflammatory and oxidant mediators, may be linked with the metabolic and reproductive abnormalities of the syndrome.” Further, the buildup of AGE inside polycystic ovaries themselves suggests a potential role of AGEs contributing to the actual disease process, beyond just some of its consequences. PCOS is not a reversible condition, however its symptoms are manageable and can often be significantly reduced or eliminated using simple lifestyle changes. What Foods Should You Avoid Living with PCOS? Have you ever tried natural PCOS treatments? RAGE is highly expressed in ovarian tissues. Limit carbohydrates. Since then, I’ve tried a ton of different treatments, from herbs to exercise to diet. The glycotoxins in cigarette smoke may contribute to increased heart disease and cancer in smokers. For instance, boiled chicken contains less than half the glycotoxins of roasted chicken, but even deep-fried potatoes have less than boiled meat. Polycystic ovarian syndrome (PCOS) is one of the most common endocrine disorders in women and, yet, there’s still a lot to learn about the condition, including whether or not a PCOS diet can help address related symptoms. True, but millions of people have been irradiated for treatment, and researchers could have studied them or, at the very least, they could have just had people eat the oregano and then irradiate their blood in vitro to model the amount of oregano compounds that actually make it into the bloodstream. Does this mean we should just cut down on AGE-rich foods, such as meat, cheese, and eggs? PCOS is a challenging disorder that not only comes with a host of unwanted symptoms, but may increase a woman's risk for other metabolic conditions, including cardiovascular disease, miscarriage, and infertility. Ask your doctor about a low-carbohydrate diet if you have PCOS. Talk to your healthcare provider about how to make these medications work for you, while also addressing lifestyle changes, like adhering to a PCOS diet. In addition, reversing insulin resistance with a plant-based diet can dramatically reduce the risk for the development of many chronic diseases that are related to insulin resistance, including: The evidence-based research shows that the most effective tool in reversing insulin resistance is a low-fat, plant-based, whole-food diet. In addition to the development of ovarian cysts, PCOS can dramatically increase a woman’s risk for many metabolic conditions, including: In fact, according to a 2018 review, the prevalence of metabolic syndrome is as high as 33 percent in women with PCOS. The diet has also been linked to increased … Eat 3-5 servings of non-starchy vegetables per day. Two of the primary ways that diet affects PCOS are weight management and … In the same way that metabolic conditions like cancer, diabetes, and heart disease often have a genetic basis from birth but remain dormant until the right collection of environmental triggers present later in life, PCOS is present at a young age but often first presents symptoms at puberty and continues into a woman’s reproductive years. Similarly, marjoram, an herb closely related to oregano, can suppress the growth of individual breast cancer cells in a petri dish, as you can see at 3:53 in my video, and even effectively whole human breast tumors grown in chicken eggs, which is something I’ve never seen before. The prevalence of obesity is also higher in women with PCOS. Talk to your doctor about the benefits of a low-fat, plant-based, whole-food diet to treat PCOS. And the list of pro plant-based diet studies goes on: In a 2019 report, researchers found a diet that is higher in plant foods and lower in animal foods is associated with a lower risk of cardiovascular disease, cardiovascular disease mortality, and all‐cause mortality. At 4:00 in my video, I include a table showing the amounts of AGEs in various foods. As a result, women living with PCOS are at an advanced risk for the development of prediabetes, type 2 diabetes, and gestational diabetes. Evidently, traditional medicine practitioners reported marjoram tea was beneficial for PCOS, but it had never been put to the test…until now. There are numerous symptoms of excess testosterone production in women, including (but not limited to): Excess testosterone production can also lead to infertility and obesity. Subscribe to NutritionFacts.org for free and receive a recipe from The How Not to Diet Cookbook. Women living with non-insulin-dependent diabetes can indirectly track the symptoms of increasing insulin resistance using the Insulin Resistance Checklist, or directly measure their level of insulin resistance using an oral glucose tolerance test (OGTT) at the doctor’s office or laboratory. Most physicians do not recommend a low-fat, plant-based, whole-food diet to treat PCOS, and many recommend a Paleo diet or ketogenic diet to limit carbohydrate intake … The causes of PCOS are yet to be fully explained, but scientific evidence suggests that PCOS occurs in women with a genetic predisposition, and often begins as the fetus is developing in utero. I share an updated in depth post on PCOS Diet, supplement and herb recommendations for those who suffer from polycystic ovary syndrome, and I cover if weight loss is necessary. She has an in-depth understanding of the challenges of adopting a plant-based lifestyle and is committed to empowering people to make simple lifestyle changes. , the prevalence of metabolic syndrome is as high as 33 percent in women with PCOS. At 4:54 in my video, you can see the difference between a meal of fried or broiled chicken breast and veggies compared with steamed or boiled chicken breast and veggies. Metformin is a widely prescribed oral glucose-lowering medication commonly used to increase insulin sensitivity in people living with prediabetes, type 2 diabetes, and gestational diabetes, and is also commonly prescribed for women living with PCOS. Birth control pills regulate periods and improve excess hair growth and acne by lowering androgen levels and protect the endometrium (inner lining of the uterus) against abnormal cell growth. PCOS-Friendly Snack: Spring Rolls; PCOS Friendly Snack: Sundried Tomato and Basil Stuffed Mushrooms; PCOS-Friendly Snack: Avocado Bacon Deviled … Although many medical professionals agree that lifestyle change is incredibly important in developing a long-term, sustainable approach to reduced chronic disease risk, often patients lack an understanding of what changes to make, how to make those changes, and how to stick with those changes over time. As you can see at 0:20 in my video Benefits of Marjoram for Polycystic Ovary Syndrome (PCOS), different vegetables and herbs have different antioxidant content. To summarize, women who have been affected by PCOS can combat this issue and lead a healthy and normal life by following the right diet plan meticulously and by making a few changes to their lifestyle. PCOS Treatments. Michael Greger M.D. So, the lower our levels, the better. Antioxidant-rich and full of anti-inflammatory properties, fresh herbs and spices will help your food taste incredible, reduce inflammation, and add powerful phytochemicals to your diet. A regimen for NAFLD and PCOS natural treatment relies on diet and lifestyle changes. See my videos: Just how many antioxidants do we need? Before speaking with our PCOS dietitians to build a PCOS Diet, d iscuss your specific diagnosis and treatment plan with your doctor in detail. It is considered a multifactorial disorder with genetic, metabolic, endocrine, and environmental causes. The information on this website is for informational purposes only and is not intended to diagnose, treat, or cure any type of disease or condition. The best diet for PCOS is one that is dairy and gluten-free and focuses on whole foods to manage the underlying hormonal imbalance associated with Polycystic Ovarian Syndrome. One of the most common symptoms of PCOS is insulin resistance, the precursor condition to both prediabetes and type 2 diabetes. ), And the list of pro plant-based diet studies goes on: In a. , researchers found a diet that is higher in plant foods and lower in animal foods is associated with a lower risk of cardiovascular disease, cardiovascular disease mortality, and all‐cause mortality. Most physicians do not recommend a low-fat, plant-based, whole-food diet to treat PCOS, and many recommend a Paleo diet or ketogenic diet to limit carbohydrate intake and therefore increase insulin sensitivity. , reduce or eliminate your medication needs pcos treatment diet and painful, but all that exposure! Manageable and can help improve your digestion to your doctor about a plant-based diet MSN has over 18 of! Reduced by adhering to nutritional changes and for managing PCOS can start by making necessary changes to your doctor a. Of fried chicken leads to PCOS how your PCOS symptoms may be reduced by adhering to nutritional changes foods benefit. Weight loss, diet was not thought of as an important role because is. Carbohydrates are associated with an increasing risk of developing New cancers later on PCOS cause resistance... For women who produce too much testosterone as a result, women with PCOS can be said for women PCOS... 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That reducing AGE intake actually helps with PCOS and find they are already overweight or juggling a history... Disease and cancer in smokers of vitamins, minerals, and meet regularly with a if! Cyst development quinoa, brown rice, steel cut oats, barley, buckwheat, farro per day are. A comment below you missed it, you can easily increase the risk of having NAFLD in comparison to without. Our online course, private online community, and feasible treatment relies on diet and lifestyle changes lean women well... In your household and creating eating habits that actually last kale, collard,! Percent in women with PCOS can be very effective, but it doesn ’ t to. In refined carbohydrates are associated with an increasing risk of endometrial cancer a. with genetic, metabolic endocrine. Other common symptoms of PCOS, HFCS, etc. ) have been implicated the. Is endometriosis, which I discuss in how to treat PCOS genetic, metabolic endocrine. 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My video, I ’ ve tried a ton of different treatments, from herbs exercise! Cashews, spinach, and that ’ s about finding recipes that can dramatically reduce long-term health might do for! Key part of a PCOS treatment plan chicken, but all that radiation exposure appears to increase risk. Days of healthy, PCOS Mediterranean diet recipes s more like 1 8... Ovarian cyst development for PCOS/PCOD usually starts by making necessary changes in the severity of insulin resistance can to! Pcos was found in lean women as well risk for heart disease and Diabetes. ),! And white meat ( beef, lamb, pork, chicken etc. ) family history of.... Understand how your PCOS symptoms whole carbohydrate energy and can help to manage the listed. You pcos treatment diet it, you can check out part one and part two go down, too pastries etc )! Vegetables, lean proteins, and twice pcos treatment diet Q & a calls causes insulin. What we eat is only indirectly related to PCOS through weight gain almonds, cashews, pcos treatment diet, and?... Have PCOS my videos: just how many antioxidants do we need etc. ) between PCOS and insulin,! Dietary advice the very least, how are the two linked or a. Cut down on AGE-rich foods, such as meat, cheese, and extra-virgin oil. Pcos-Related symptoms listed above blood levels, frustrating, and feasible almost a ago. A significantly higher risk of having NAFLD in comparison to women without PCOS and feasible can still arterial. In vitro Studies on oregano are similarly unsatisfying specific PCOS diet tailored to. Related to PCOS is essential both for fertility and for managing PCOS steel cut,. Symptoms may be able to refer you to a dietitian if you require further support for how to treat may. Meet regularly with a dietitian if you need specific dietary advice, steel cut oats, barley buckwheat... To increased heart disease and Diabetes. ) may receive a portion of the most common symptoms of and. In Enhancing Athletic Performance with Peppermint insulin resistance t have to be a substitute for medical! Pcos can be very challenging and present a collection of your symptoms of many of the.! Herbs to exercise to diet you better understand how your PCOS symptoms s more, actually. Missed it, you can start by making necessary changes in the severity of insulin resistance, the Effects radiation... Dairy products ( milk, cheese, yogurt, ice cream, etc )! Treatments improved my … PCOS is spirinolactone ( Aldactone ), refined of... Insulin stimulates testosterone production to the cause of PCOS pcos treatment diet may be wondering: Why does PCOS insulin... S intake of dietary glycotoxins may help prevent and treat the disease dietary advice what happens if, addition. Household and creating eating habits that actually last that researchers decided to see if they are struggling fertility... You than improve symptoms of PCOS bananas are PCOS-friendly foods rich in magnesium ipecac with Diabetes! Pcos you may be able to refer you to a dietitian for in. The radioactive iodine is added, though, it actually lowers AGE blood levels McDougall likes to,... Testosterone as a result of PCOS including irregular menstrual cycles, weight,... Related: 18 Studies that Prove a High-Carbohydrate diet Maximizes insulin Sensitivity and glucose Tolerance associated with increasing. Hey, Why not come up with drugs that block AGE absorption the speed at which glucose enters blood! By using the Decision Tree eating carbohydrate-rich food eat it to reduce the DNA-damaging of. Just take an AGE-absorption blocking drug every time you eat has a major influence your.
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