Let’s start from the beginning.
PCOS is short for Polycystic Ovary Syndrome. This condition affects around 1 in 10 women in their reproductive age.
Despite its name, not all women that have PCOS will present with polycystic ovaries. If you suspect you have PCOS, your doctor will check that you meet at least 2 of the 3 following criteria:
- Polycystic ovaries: an ultrasound scan will show small sacks of fluids outside the ovaries or enlarged ovaries.
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Hyperandrogenism: an excessive amount of male hormones.
- Oligo/Anuovulation: irregular or no ovulation and, therefore, periods.
This condition can show itself with a wide series of symptoms. Just to name a few: no or irregular periods, fertility struggles, extreme exhaustion, difficulties losing and maintaining weight, masculine features like excessive body hair, thinning and loss of hair…
Given how multifaceted this condition is, there isn’t a one-size-fit-all approach to managing it. And certainly, there is no cure yet like there is no clarity and what could be causing it.
But this doesn’t mean that it’s all lost!
Your nutrition and lifestyle can have a huge impact on how your own symptoms are managed.
The correct nutritional and lifestyle changes for your symptoms can help you reach your goals such as weight loss, weight maintenance or more regular periods and better chances at fertility.
While there isn’t a best diet or fitness regime for everyone, here are a few tips to get you started on the right path:
- Try managing your carbohydrate and sugar intake: a large percentage of PCOS women are affected by insulin resistance. In very simplistic terms, this means your hormones can’t regulate your blood sugar levels very well, so it’s important that you take a few steps to counteract this. Managing your carb intake could look like reducing your portions a little in favour of extra veggies and fruit, or maybe keeping most of your carbs to one meal a day.
- Move: keeping active, in particular after a meal, can further help manage your blood sugar levels to avoid big spikes and drops.
- Strength training can further help balance your hormones. This doesn’t mean having to spend hours in the gym, but 2-4 30 minutes sessions a week can massively help. We know lots of PCOS women feel completely drained so start as small as you need to and build up over time.
- Increase your protein intake. This will help you stay full for longer and, potentially, reduce your calorie intake.
- Consider taking a myo-inositol supplement. This supplement has now been studied for years and its safety and effectiveness are evident. It can help with many different things from improving insulin resistance to fertility (more regular periods and increased chances of conceiving naturally), to fat loss, to improved blood lipids and pressure.
Do you have or do you know anyone that has PCOS that may need some support?
Get in touch now! You’ll find us at info@ace-lifestyle.com or on Instagram and Facebook!
