PCOS also have insulin resistance, in which the body doesn’t use the hormone insulin effectively. Insulin, which is produced by the pancreas, enables the body to use glucose, or sugar, from food for energy. It also helps keeps blood sugar levels in check. To lower blood sugar, your doctor may recommend eating a diet low in sugar and other simple carbohydrates.
PCOS is strongly linked with obesity—and as obesity levels have risen, PCOS has become a more common diagnosis. But there are also lean women who suffer from PCOS. Almost all women with PCOS, however, have some degree of insulin resistance, which is also known as pre-diabetes.
The first-line therapy for PCOS is a diet and lifestyle makeover with the primary goal of improving the body’s sensitivity to insulin. Here are 3 ways to start on a virtuous path.
The ideal diet consists of a variety of foods from various food groups—healthy carbohydrates, such as vegetables and fruits; lean meats, such as poultry; fish; and high fiber grains. Doctors advise focusing on foods that are low in sugar and fat and have a low glycemic index. Low glycemic index foods cause the body to release insulin slowly and steadily, making it easier for your body to use food as energy rather than store it as fat. Foods high in fiber also help control blood sugar levels.
Because carbohydrates are broken down into sugar, it’s helpful to limit the amount you consume. Try to avoid refined carbs, which are found in processed foods, especially white flour, rice, potatoes, and sugar. You should also avoid sugary drinks, including soda and juice.
Polycystic ovary syndrome affects 6% to 12% of women who are of reproductive age. Women with PCOS are often insulin resistant and may have higher levels of androgens. Androgens are hormones that are present in both men and women:
Some of the symptoms of PCOS include:
Irregular menstrual cycle
Excessive hair on your chin or face (hirsutism)
Thinning of your hair, or hair loss
Darkening of your skin, especially in your groin, underneath your breasts, and along the creases around your neck
Acne on your face, upper back, and chest
Skin tags, which are mall excess flaps of skin in your neck area or armpits
If your symptoms aren’t managed, you’re at a higher risk for serious health problems like:
High blood pressure
Diabetes — more than 50% of women with polycystic ovary syndrome get type 2 diabetes by the age of 40.
Sleep apnea, when your breathing repeatedly starts and stops during the night.
Daily exercise or yoga moves you from a sedentary to an actively sedentary lifestyle, while helping to reduce fat, enhance mood and balance the hormones. But that’s not enough. To create optimal health, you must move from actively sedentary to physically active. Most fitness experts seem to focus on one hour of exercise 5 times a week, what the women must create is eight hours of movement throughout the day for holistic health. Movement occurs when cells that make up a women’s body change shape. Some of the simplest ways to achieve this can be:
Folding bedsheets after waking up
Walking and talking while on long calls
Keeping the phone away for charging
Parking the vehicle a little far from destination to walk some extra steps
Taking the staircase
Brushing teeth while standing on your toes
Rotating wrist, neck, ankle frequently while binge watching/working on laptop.
The best type of exercise is one that you’ll do regularly. Aerobic exercise includes brisk walking, biking, swimming, and more. Resistance training includes exercises that improve your endurance and muscle strength — such as sit-ups, push-ups, leg squats, or lifting weights.