6 tips to manage your weight with PCOS
PCOS and associated weight gain is a fairly common problem that isn't talked about enough - let's do it!
Polycystic ovary syndrome (PCOS) – a condition characterized by hormonal imbalances, irregular periods, and/or the development of small cysts on one or both ovaries, can often make it difficult for women with PCOS to shed weight.
If you are a PCOS warrior, do not feel daunted or demotivated, as research shows that PCOS can easily (and preferably) be treated with simple nutrition and lifestyle changes, which resolve hormone imbalances as well as the symptoms. These simple lifestyle changes can also remove the need for invasive medical interventions like metformin and birth control that include a long list of side-effects.
Let’s go over a few tips that can help you achieve your target weight and reverse your PCOS like a boss:
Maintain blood sugar levels
Insulin resistance and unregulated blood sugar is one of the most common indicators and symptoms of PCOS. Avoid processed carbohydrates as they cause sugar and insulin spikes. You don’t have to cut out sugar entirely though (that would just be sad, right?) but have it in less processed forms such as fruits, dates and honey.
Caffeine can cause a rise in blood pressure and an increase in heart rate. So in short, caffeine may actually worsen adrenal fatigue, increase anxiety levels and in turn worsen PCOS symptoms. Switching coffee for green tea, matcha or decaf are good substitutes to explore.
Low-intensity workouts are the way to go
While high-intensity workouts have their benefits, clinical studies show resistance training to be the way to go to for people with PCOS. Because of high stress levels, cardio tends to further raise cortisol levels which makes it difficult to lose weight. On the other hand, lifting weights and building muscle can help reduce insulin resistance and testosterone, lower the risk of depression and strengthen your bones.
Don’t forget to meditate
High stress levels are a huge contributor towards deteriorating PCOS symptoms than many might consider. It can also be one of the primary reasons for not being able to lose those extra inches around your waist! Taking out 10 minutes in the day to just meditate and relax your mind can make all the difference in the world.
Load up your plate with fiber
Adding a lot of fiber-rich foods can help combat PCOS by slowing down digestion and reducing the effect of sugar on blood. Few options could be greens like lettuce and ice berg; almonds; beans and lentils.
Catch up on high-quality sleep
An 8 hour window of restorative sleep can make all the difference as it helps increase insulin sensitivity, balance blood sugar levels and reduce carb cravings. A wind down routine such as reading your favorite book, lighting up scented candles or indulging in your daily skincare routine is a good way to treat yourself, queen!