Understanding how to manage polycystic ovary syndrome (PCOS) can seem like an unethical game involving blindfolding. And may also be using their non-dominant hand. PCOD and PCOS is a hormonal disorder that can give rise to a wide range of symptoms, including irregular periods, excessive hair on the face, hair loss on the scalp, and acne.
If you have this condition, then you may have heard that diet and exercise can help. But people call it for many health problems, even when it could not progress beyond the truth. So, is this a medical fact or a fantasy? Here, SELF discovers the link between PCOS, diet, and exercise.
HOW PCOS AFFECTS YOUR BODY
Excess Testosterone - We all produce testosterone, but too much can prevent ovulation and change your menstrual cycle.
Insulin resistance - Your body needs to produce a lot more insulin than normal to keep blood sugar stable. Excess insulin in suspension also increases testosterone production and can ...
- Decreased fertility
- Periods irregular or absent
- Excess hair on body and face (hirsutism)
- Short hair on the head (alopecia)
- Changes in your skin, such as pimples, or dark skin patches
You may also notice that your self-esteem and body image is suffering, or that you experience depression and anxiety due to all the physical changes that occur after diagnosis.
But there is good news! Many of these signs and symptoms can be improved by making some changes in your lifestyle, especially with exercise. Here are the best types of exercises and how they can help.
Cardio
Good for reducing insulin resistance, increasing fertility, stabilizing mood
Moderate exercises such as brisk walking, jogging, cycling or swimming are excellent activities that can contribute to the treatment of PCOS.
This type of exercise increases your body's sensitivity to insulin, reducing the risk of heart disease and type 2 diabetes. Doing 30 minutes or more daily can also help with weight management, symptoms. Depression and anxiety, as well as an improvement in the menstrual cycle and frequency of ovulation. And if you are about to start IVF, regular light exercise can improve your reproductive success.
To insist
A Good for reducing insulin resistance, for increasing metabolic rate, improving body composition (more muscle and less fat tissue)
Bodyweight exercises like squats, tricep pumps or trolls improve the function of insulin in your body, but can also boost your metabolism by increasing muscle mass.
Don't worry though; You will not have warts until you take steroids! More muscle means burning more calories during PCOS exercise, but throughout the day, even rest. Combining the resistance movement with cardio exercise is the best way for you to build a slim body, achieve a healthy BMI and reduce the risk of chronic diseases like type 2 diabetes.
Training at the high-intensity difference
Good for increasing cardiovascular fitness, reducing waist circumference and achieving a healthy BMI
In the interval, there is an exchange between short duration of high-intensity work and recovery. It is a quick way to strengthen your heart fitness, with additional benefits for PCOS. Going strong on a spiral bike burns tons of calories and reduces belly fat, which is more effective than walking fast. This can help you reduce 5 to 10% of your weight, which studies have shown can reduce PCOS symptoms by reducing excess testosterone and improving insulin resistance.
Basic structure
Good for general well-being and injury prevention, prepare your body for pregnancy
Exceeding your ideal weight can cause lower back pain and poor posture. Therefore it is necessary to include basic training in your program.
These muscles support the spine and learn to activate them to ensure that you do not hurt yourself during POCS exercise. Likewise, if you are trying to conceive, start training your pelvic floor muscles! These muscles are also part of your core and help prevent incontinence, improve sexual health and improve pelvic stability to support a healthy pregnancy.
4 ways she advises her clients to overhaul their lifestyle
1. Focus on nutrition, not diet
Daria advises eating and eating away from fad diets with the concern of feeding her body, managing stress and balancing her hormones. For their clients, the key is to prepare their diet with anti-inflammatory foods to fight against insulin resistance and reduce cortisol levels (stress hormones).
Many green leafy vegetables, blueberries, pineapples, whole foods and sources of protein such as fish, eggs and chicken breast, as well as nuts and avocados, contain good fats.
Daria is also a big fan of spices such as turmeric, cinnamon, fenugreek, and ginger, which are anti-inflammatory and help with insulin resistance.
Flaxseed, one of Daria's favorite foods to balance hormones, is high in fiber and omega-3. She tells her customers to eat two spoons in a salad or sprinkle with oatmeal or smoothie.
2. Cut out the crap
Reducing foods in your diet increases high blood sugar levels which is important for managing your PCOS. This means choosing whole carbohydrate sources like anything with a high GI.
Daria advises you to reduce your consumption of white pasta, white rice and super processed products (including processed meats).
Daria also suggests exchanging fruit drinks and smoothies for whole fruits, as they contain more fiber, which is important for a healthy gut - "For most women, I have function problems with the intestines," says Daria. Low-fructose fruits are best, such as grapes, clementine, lime, lemon, raspberry, blackberry, and strawberry.
3. Try to keep your blood sugar balanced throughout the day
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"Start at breakfast," Daria said. "Don't leave the house empty stomach, then have a sandwich at 12 o'clock. Many of my customers skip breakfast or have coffee and croissants - and their bodies struggle to prepare it."
Try a blend of eggs, salmon and spinach, or a smoothie, berries, cinnamon, and avocado with vegetarian protein. Just make sure that everything you eat stabilizes your blood sugar, including protein and fat, as well as low GI carbohydrates.
4. Do not be afraid of fat
Many Daria customers with PCOS are afraid of fat because they do not want to gain weight, but increasing their diet of healthy fats is a great way to saturate and help your body absorb vitamins A, D, E. Adi K and help with healthy levels of female hormones.
As a reminder, healthy fats are foods such as avocado, salmon, mackerel, sardine butter and olive oil (if possible external or organic).
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