Finding out ways to manage or minimize PCOS symptoms is bothersome. Polycystic ovary syndrome (a.k.a. PCOS) is a condition that impacts most women of childbearing age. This syndrome contributes to major issues like irregular or missed periods, irregular ovulation or egg development, infertility, excess hair on the face and chin, acne, weight gain, and thinning hair.
If you are diagnosed with PCOS, you must be familiar with the fact that diet and exercise can help you in lowering your symptoms. Thus, reproductive health is a primary concern in women with PCOS, and this syndrome can affect your life in many different ways.
How does PCOS affect your body?
- Insulin resistance – To keep blood sugar levels consistent, your body must create more insulin than usual. Excess insulin stimulates testosterone production, resulting in irregular or absent periods, hirsutism (excess body and facial hair), alopecia (hair loss), and infertility.
- Excess testosterone – Producing too much testosterone can prevent ovulation and changes in your menstrual cycle.
You can lower such effects by making some positive lifestyle changes. A healthy diet and regular exercise are the keys to managing your PCOS symptoms. Both the areas need to be addressed to step towards a healthy lifestyle choice. Let’s find out what types of exercise you should focus your efforts on and explore the connection between a healthy diet and workouts.
For women with PCOS, exercising is a part of the prescription, and it has also proven to help improve insulin levels and lower testosterone levels. A daily exercise routine has the potential to help combat testosterone-related symptoms (like acne, hair loss, and unusual hair growth). Many women with PCOS struggle with weight issues, leading to a risk of certain health conditions. Let’s see the incredible benefits of exercising and what type can help you lower your symptoms.
Moderate exercise, such as running, cycling, or swimming, is best to reduce PCOS symptoms. This exercise will eventually help improve your body’s insulin sensitivity, lowering your risk of heart disease and type 2 diabetes. Weight management, sadness, anxiety symptoms, and improving the frequency of menstrual cycles and ovulation can all be helped by exercising for 30 minutes or more every day. With regular workouts, you can add nutrition-rich supplements like Beach Body Gummies by Power Gummies to reduce your weight management issues.
Best for: Improving body composition, reducing insulin resistance, and raising metabolic rate (more muscle and less fat tissue)
Squats, push-ups, and tricep dips are weight-loss activities that improve insulin function and boost your metabolism by increasing muscle mass. Combining resistance exercises with cardio activity is the greatest method to ensure you’re growing a lean physique, achieving a healthy BMI, and lowering your chance of chronic diseases like type 2 diabetes.
Best for: Improving body composition, reducing insulin resistance, and raising metabolic rate (more muscle and less fat tissue) [READ: How Do You Ensure That Your Body Retains Muscle Strength As You Age?]
This exercise is ideal for women with PCOS because it alternates between short bursts of high-intensity exertion and lower-intensity rest. It’s a quick approach to improving cardiovascular fitness, with added PCOS advantages.
Best for: Improving cardiovascular fitness and slimming down the waistline
Because being overweight can lead to lower back pain and poor posture, it’s critical to include core training in your workout plan. These muscles help to support the spine, and knowing how to activate them will keep you from injuring yourself when exercising.
Best for: Preventing injuries and general well-being.
Women with PCOS exhibit a stronger physical response to stress and discomfort. Yoga, Pilates, and tai chi are examples of mind-body workouts that can help you burn calories and reduce stress levels, which can exacerbate your PCOS symptoms.
Best for: Reducing stress, anxiety, and mood swings and helps in coping with depression.
By reducing insulin resistance, a nutritious diet may help relieve PCOS symptoms. A well-balanced diet is recommended for PCOS because it allows you to eat more foods with a low glycemic index (GI). Low GI meals take longer to digest and absorb, resulting in a slower rise in blood sugar levels.
- Limit foods that contain saturated and trans fats. Your nutritionist or healthcare provider will guide you regarding this.
- If you want to try something effortless, you can add some vitamin supplements like That Time Of The Month Gummies by Power Gummies. This nutritional pack of gummies can help minimize your PCOS symptoms by taking two gummies a day.
- You should eat more fiber-rich foods, which can help maintain blood sugar levels and lower your cholesterol.
- Add some good sources of proteins into your diet plan because it’s a great way to lose weight.
The point is that you have options if you have PCOS. Consult your doctor about the effects of food, exercise, and other medical therapies on your symptoms. Having the discussion could help you move one step closer to finding the ideal PCOS treatment plan for your body and mind. You can minimize your PCOS symptoms by following a certain diet and exercising. It will help in improving your health condition.