Polycystic Ovary Syndrome
When we think of diet and exercise we tend to think of weight
loss. Sometimes we overlook what long-term benefits this can have
on common health conditions.
Research shows that approximately 1 in 10 women of childbearing age suffer from Polycystic Ovary Syndrome and up 20% of overweight or obese women may have PCOS. This disorder can occur in girls as young as 11 years old.
What is PCOS?
PCOS is a hormonal and reproductive disorder.
Polycystic ovarian syndrome (PCOS) is a condition in which a woman's sex hormones estrogen and progesterone levels are out of balance. This leads to the growth of ovarian cysts (benign masses on the ovaries).
PCOS can cause many issues within the female body such as disruption to a woman's menstrual cycle, fertility, cardiac function and even appearance.
The most common complaints we come across with women who suffer from PCOS are:
- weight gain
- pelvic pain
- anxiety or depression
Many women who suffer from PCOS also have other concurrent health issues such as diabetes, hypertension and high cholesterol which are all linked to weight gain and in more serious cases can also suffer from a sleep apnea, a heart attack, breast or endometrial cancer.
Having a healthy lifestyle can actually help with
We now know that there is a lot that you can do with your diet and lifestyle to positively manage PCOS, to reduce your risk of chronic health problems, enhance your fertility and overall feel better about your body.
One of the first steps to managing PCOS is to create a healthier lifestyle.
Typically, this means changing to a healthier diet, undertaking regular physical activity and maintaining a healthy weight.
The two most imperative changes to a female's lifestyle are
regular exercise and a nutritious eating plan for successfully
managing PCOS. This is particularly beneficial to anyone who is
overweight as it can help to regulate menstrual cycles and also
lower blood glucose levels.
Correct nutrition plays a pivotal role when suffering from PCOS as researchers also believe that insulin may be linked to PCOS.
Insulin is a hormone in our bodies that controls the change of sugar, starches, and other food into energy for the body to use or store.
Investing in a Vision Personal Trainer to help manage PCOS, not
only ensures you achieve a more active lifestyle, it also means you
have the guided support of nutrition expert who can provide
effective eating strategies on how to feed your body for weight
loss and also combatting insulin resistance.
Nutrition for PCOS and how to make the necessary
For most women it can be said that insulin resistance appears to be the number one contributing factor for PCOS. This means that learning what types of carbohydrates to consume and how to distribute them effectively throughout the day to prevent the high levels of insulin that drive the hormonal abnormalities seen in this health condition is crucial.
The good news is that we know a lot about insulin resistance,
because it is the same condition, in its most advanced form that
results in type 2 diabetes.
This means we can manage it by paying attention to diet and lifestyle factors that can positively influence insulin resistance.
Having a Personal Trainer can help address and support important factors such as:
- creating a carbohydrate distributed diet not a 'low-carb' diet which is very restrictive in nature and ineffective over the long term
- education of lasting and moderation carbohydrate intake
- pairing the right sources of carbohydrates with lean sources of protein and healthy sources of fat to help obtain the feeling of fullness of a meal while managing the insulin response to distribute to the hormones that are affected
- education on refined carbohydrates and wholegrain carbohydrates and the better choice alternatives
Exercise for PCOS and how it can help
The great thing about exercise is it lowers your blood sugar
level, as your muscles use glucose as its fuel source.
Researchers have found that women with PCOS who did just 3 hours of aerobic exercise per week over a 12 week period had improved insulin sensitivity, inflammation, cholesterol and tummy fat around their waist but the most consistent improvement discovered was improved frequency with ovulation.
No matter what your personal goal is when managing PCOS, even if you are not looking for a drop in numbers on the scales, there is proven success with reducing your symptoms for the long term by engaging in regular exercise.
Coupled with improved nutrition, gain support and guidance on exercise with a Personal Trainer and know that you will start to see the natural benefits it will have on your body.
Having a Personal Trainer can help to Inspire and motivate you to make positive changes in your life providing you with the support you need.*Disclaimer: Individual results vary based on agreed goals. Click here for details.