Written by: Nadine Sommer, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
Insulin Resistance is one of the main drivers of PCOS (Polycystic Ovarian Syndrome). In this article, we will explore how to best manage insulin resistance PCOS using a holistic approach including lifestyle, diet and supplementation.
Insulin-resistant PCOS is a common condition among women with PCOS, characterized by high insulin levels in the blood. This can lead to various symptoms, including weight gain, irregular periods, and acne. In this blog post, we will delve into effective strategies for managing insulin-resistant PCOS, focusing on diet, exercise, lifestyle adjustments, and the potential benefits of supplements and herbs. Please note that it is essential to consult with a healthcare professional before implementing any new regimen.
1. The power of a balanced diet
A well-balanced diet plays a crucial role in managing insulin-resistant PCOS. When it comes to your diet, consider the following tips. First, reduce your intake of processed carbohydrates, such as sugary drinks, white bread, and pasta, as these can exacerbate insulin resistance. Instead, emphasize whole foods like vegetables, fruits, lean meats, and healthy fats. These nutrient-dense foods can help regulate blood sugar levels and reduce insulin resistance. Additionally, incorporating high-fiber foods like whole grains, nuts, and beans can further support stable blood sugar levels. Finally, prioritize lean sources of protein, such as poultry, fish, and tofu, which can contribute to a well-rounded and satisfying diet.
2. Exercise for insulin sensitivity
Regular physical activity is an excellent way to improve insulin sensitivity and manage insulin-resistant PCOS. When it comes to exercising, consider the following recommendations. Aim for consistency by engaging in moderate-intensity exercise for at least 30 minutes most days of the week. Activities like walking, jogging, cycling, or strength training can be effective in combating insulin resistance. It's important to find exercises that you enjoy and can sustain in the long term. This will help you stay motivated and make exercise a regular part of your routine. Additionally, exploring high-intensity interval training (HIIT) can be beneficial. Incorporating short bursts of intense exercise into your routine, alternating with periods of recovery, has shown promising results in improving insulin sensitivity.
Finally, strength training builds muscles. The more muscles you have, the easier it will be for your body to absorb sugar and thus reduce insulin levels after a meal. Try to incorporate strength training 3 times per week, emphasizing your leg muscles, which are the largest muscle groups.
3. Stress management
Chronic stress can contribute to insulin resistance and worsen PCOS symptoms. Implementing stress management techniques is vital for overall well-being. Consider the following approaches. Practice mindfulness meditation or deep breathing exercises to reduce stress levels and promote a sense of calm. Engage in hobbies and relaxation activities that help you unwind, such as reading, taking baths, or spending time in nature. Prioritizing self-care is essential. Set aside time for activities that bring you joy and help you recharge, such as journaling, practicing yoga, or engaging in creative pursuits.
4. Exploring supplements and herbs
While supplements and herbs can complement a healthy lifestyle, it is essential to consult with a healthcare provider before adding them to your routine. Here are a few options that may be beneficial for managing insulin-resistant PCOS. Inositol, a B vitamin, has shown promise in improving insulin sensitivity and regulating menstrual cycles. It can be found in supplement form or in foods like whole grains, nuts, and beans. Omega-3 fatty acids, which have anti-inflammatory properties, may help reduce insulin resistance and PCOS symptoms. They can be obtained from fatty fish like salmon or through supplements. Additionally, cinnamon has demonstrated the ability to improve insulin sensitivity and regulate menstrual cycles, while turmeric possesses anti-inflammatory properties that may be helpful in reducing PCOS symptoms.
Conclusion
Managing insulin-resistant PCOS requires a comprehensive approach that includes a balanced diet, regular exercise, stress management, and supplements and herbs.
Nadine Sommer, Executive Contributor Brainz Magazine
Nadine Sommer, is a health coach helping women with PCOS (Polycystic Ovarian Syndrome), manage and reverse their symptoms using a holistic approach to healing. She was diagnosed with PCOS herself, when she was in the middle of her health coach training, and made it her mission to help cysters regain their health, fertility and happiness. Nadine offers one-on-one health coaching, as well as the comprehensive, digital, 12-week "PCOS to Happiness" coaching program.
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2. Mancini A, Bruno C, Vergani E, d’Abate C, Giacchi E, Silvestrini A. Oxidative Stress and Low-Grade Inflammation in Polycystic Ovary Syndrome: Controversies and New Insights. International Journal of Molecular Sciences. 2021; 22(4):1667. https://doi.org/10.3390/ijms22041667
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