The quiet of 6:30 am holds a special kind of magic for me. It’s in the misty fog of the morning that Prowl The LAB was borne. It's just solitude, the soft morning light, and the comforting ritual of my daily brew. I pad downstairs, retrieve my favorite oversized teacup from the cupboard, and begin. A stainless steel pot simmers to life on the stove, cradling two or three soursop leaves within its depths. As the fragrant steam curls upwards, I anticipate the soothing warmth to come. Thirty minutes later, the transformation is complete. Honey, ginger, turmeric, a pinch of black pepper, and the stars of the show-two bags of green tea or a scoop of vibrant matcha-join the soursop infusion. This daily ritual is more than just creating a drink; it's a promise to myself to prioritize my health, one delicious cup at a time. With each mindful sip, I affirm my commitment to self-care, positive wellbeing, and longevity.
This wasn't always my reality. Mornings used to be a blur of hurried activity - guzzling down juice, shepherding the family out the door, and rushing off to work. My own well-being was an afterthought, lost in the daily chaos. But then, at 37, my body sent a wake-up call. Facing a series of health challenges, I knew something had to change. I needed to actively strengthen my immune system, find more energy throughout the day, and create a foundation for restful sleep. My journey towards these goals began with a simple, yet profound shift: incorporating green tea into my daily routine. And now, let me explain how it served as one of my catalysts for change.
Ancient Remedy to Modern Elixir: The Story of Green Tea
Green tea, a beverage enjoyed for its delicate flavor and vibrant green hue, boasts a rich history intertwined with both cultural traditions and medicinal practices. Its story begins in China, where legend credits Emperor Shennong with its accidental discovery in 2737 BC. While boiling water, leaves from a nearby tea tree fell into his pot, creating an aromatic infusion. Intrigued, he tasted the brew and was delighted by its refreshing flavor.
From these humble beginnings, green tea ascended to become a staple in Chinese society, initially reserved for the elite and eventually embraced by all. Beyond its cultural value, green tea has been revered for its medicinal properties for centuries. Traditional Chinese Medicine employed it to treat various ailments, from headaches to wound healing. This ancient wisdom is now supported by modern scientific research, which has unveiled the numerous health benefits of green tea.
Key Components of Green Tea and Their Benefits:
Polyphenols (catechins): Powerful antioxidants that protect cells from damage and contribute to many health benefits.
EGCG (epigallocatechin gallate): The most abundant catechin in green tea, linked to numerous health-promoting effects. (1)
Medicinal Uses Throughout History & in the Modern World:
Traditional Chinese Medicine: Green tea was used to treat various ailments, including headaches, fatigue, and infections.
Ayurveda: In India, green tea was used to improve digestion, boost energy, and promote overall well-being.
Modern Research: Scientific studies have confirmed many of the traditional medicinal benefits of green tea, linking it to:
Improved heart health: Lowering blood pressure and cholesterol. (2)
Enhanced brain function: Boosting cognitive function and memory. (3)
Reduced cancer risk: Protecting against certain types of cancer. (4)
Weight management: Aiding in weight loss and metabolism. (5)
Oral Health: May help fight bacteria in the mouth, reducing the risk of cavities and gum disease.
Blood sugar control: Improving insulin sensitivity.
Green Tea & Polycystic Ovary Syndrome:
Today, green tea is celebrated as a health-promoting beverage with a wealth of potential benefits. Its rich concentration of the aforementioned polyphenols, particularly catechins like EGCG, contribute to its potent antioxidant and anti-inflammatory properties. Here are some of its key medicinal uses in the present day:
During my research on green tea and its benefits, I discovered a condition that individuals assigned female at birth experience, challenging their optimal health, hormonal balance, and for many, their self-esteem. This condition is called Polycystic Ovary Syndrome (PCOS).
What is PCOS?
Polycystic ovary syndrome (PCOS) is a hormonal disorder that affects women and people assigned female at birth during their reproductive years worldwide. In fact, it's estimated that between 8-13% of reproductive-aged women have PCOS (7). Characterized by irregular periods, excess androgen levels, and polycystic ovaries, PCOS can lead to a range of health issues, from infertility to metabolic syndrome. Alarmingly, up to 70% of affected women remain undiagnosed.
PCOS is characterized by a range of symptoms, including irregular menstrual cycles, difficulty conceiving, weight gain, insulin resistance, excess hair growth, and inflammation. While the exact cause of PCOS remains unknown, its impact can be significant, affecting both physical and emotional well-being. Unfortunately, PCOS often goes undiagnosed for far too long, delaying necessary treatment and support. Early diagnosis and intervention are crucial for managing symptoms and minimizing long-term health risks. While there's no cure, lifestyle changes, including diet, play a crucial role in managing symptoms. And here's where green tea, a beverage revered for centuries for its health benefits, steps into focus.
Sipping Your Way to Balance
Green tea is rich in bioactive compounds, particularly catechins, with epigallocatechin gallate (EGCG) being the most abundant and potent. These compounds contribute to green tea's antioxidant, anti-inflammatory, and insulin-sensitizing properties, all relevant in the context of PCOS. Some benefits for women with PCOS backed by research include:
Improved Insulin Sensitivity: Insulin resistance is a hallmark of PCOS, increasing the risk of type 2 diabetes. Studies suggest that green tea can enhance insulin sensitivity, helping regulate blood sugar levels. One study found that women with PCOS who consumed green tea extract for 12 weeks experienced a significant decrease in fasting insulin levels (8).
Weight Management: Many women with PCOS struggle with weight gain. Green tea may aid in weight management by boosting metabolism and ft oxidation. A meta-analysis of four studies indicated that green tea consumption led to a modest but significant reduction in body weight in women with PCOS (9).
Hormonal Balance: PCOS often involves elevated levels of androgens (male hormones) like testosterone. Some research suggests that green tea may help lower testosterone levels, potentially improving symptoms like acne and hirsutism (excess hair growth) (10).
Reduced Inflammation: Chronic low-grade inflammation is linked to PCOS and its associated metabolic complications. Green tea's anti-inflammatory effects may help mitigate this inflammation, contributing to overall health improvement.
When and How to Incorporate Green Tea into Your Routine:
Want to harness the power of green tea? Timing is key! To jumpstart your day, enjoy a cup in the morning for a gentle energy boost and enhanced focus. The unique combination of caffeine and L-theanine provides sustained alertness without the jitters of coffee. If weight management is your goal, sip some green tea before a workout to enhance fat burning or between meals to maximize antioxidant absorption.
Green tea is also a wonderful addition to a balanced lifestyle. An afternoon cup can combat that midday slump, while an early evening brew promotes relaxation and digestion. Remember to listen to your body, though. If you're sensitive to caffeine, avoid green tea later in the day to ensure restful sleep. And if you have iron deficiency, enjoy your tea between meals to optimize iron absorption.
No matter when you choose to indulge, brewing the perfect cup is simple.
Preparation:
Enjoy it hot or cold: Brew green tea using hot water (not boiling) and steep for 2-3 minutes to avoid bitterness. You. can also enjoy it iced.
Spice it up: Add a squeeze of lemon, a dash of ginger, or a sprinkle of cinnamon for flavor and additional health benefits.
Choose quality: Opt for loose leaf tea or high-quality tea bags.
Be mindful of caffeine: While green tea has less caffeine than coffee, it's still best to consume it in moderation, especially if you're sensitive to caffeine.
In Conclusion
From ancient emperors to modern science, green tea's journey is a testament to its enduring value. Whether enjoyed as a daily ritual or utilized for its potential health benefits, this remarkable beverage continues to captivate and heal. Many women are now advocating for themselves by expanding the breadth of their health focus to include natural remedies in conjunction with traditional methods.
Remember, green tea can be a healthy addition to a balanced lifestyle that includes regular exercise, stress management, and a nutritious diet. While it holds potential benefits for women with PCOS, it's not a magic cure. Remember that PCOS is a complex condition, and it's essential to work with your healthcare provider to develop an individualized treatment plan.
A Note of Caution:
While promising, more research is needed to fully establish the effects of green tea on PCOS. It's crucial to consult your doctor before using green tea as a treatment option, especially if you're taking medications.
Sources:
Khan, N., & Mukhtar, H. (2013). Tea and health: studies in humans. Current pharmaceuUcal design, 19(34), 6141-6147.
Mancini, E., Beglinger, C., Drewe, J., Zanchi, D., Lang, U. E., & Borgwardt, S. (2017). Green tea effects on cognition, mood and human brain function: A systematic review. Phytomedicine, 34, 26-37.
Pervin, M., Unno, K., Ohishi, T., & Tanabe, H. (2018). Beneficial effects of green tea consumption on brain aging and Alzheimer's disease: A review. Current pharmaceutical design, 24(19), 2158-2172.
Yang, C. S., Wang, X., Lu, G., & Picinich, S. C. (2018). Cancer prevention by tea: animal studies, molecular mechanisms and human relevance. Nature reviews. Cancer, 18(6), 429-442.
Hursel, R., Viechtbauer, W., & Westerterp-Plantenga, M. S. (2009). The effects of green tea on weight loss and weight maintenance: a meta-analysis. International journal of obesity (2005), 33(9), 956-961.
Ogawa, K., Furuta, M., Fujii, S., Iwamoto, Y., & Shimazaki, Y. (2011 ). Bactericidal action of green tea extracts against Streptococcus mutans. Caries research, 45(4), 328-334.
World Health Organization. (2024). Polycystic ovary syndrome. [Fact sheet]. Retrieved from https://www.who.int/ news-room/fact-sheets/deta il/polycysti c-ova ry-synd rome
Allahdadian, M., Nouri, M., & Mozaffari-Khosravi, H. (2016). The effects of green tea consumption on metabolic and hormonal aspects of polycystic ovary syndrome in overweight and obese women with polycystic ovary syndrome: a randomized clinical trial. Iranian journal of reproductive medicine, 14(1), 39.
Liu, K., Zhu, L., Hu, X., Wang, S., & Huang, Y. (2022). Green tea promotes weight loss in women with polycystic ovary syndrome: Systematic review and meta-analysis. Phytomedicine, 96, 153896.
Mahdizadeh, M., & Namazi, N. (2016). The effects of green tea extract consumption on metabolic and hormonal factors in women with polycystic ovary syndrome: a randomized clinical trial. Journal of research in medical sciences: the official journal of Isfahan University of Medical Sciences, 21, 98.
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