Navigating PCOS: A Holistic Approach to Health and Wellness

Introduction:

In the realm of women's health, Polycystic Ovary Syndrome (PCOS) is a prevalent and often challenging lifestyle condition. PCOS, characterised by hormonal imbalances, irregular menstrual cycles, and the presence of cysts on the ovaries, can impact various aspects of a woman's life. Even though it cannot be cured, we can achieve hormonal balance, manage weight, and reverse the symptoms of PCOS with strength training. 

Living with PCOS can present unique challenges, affecting various aspects of daily life, including nutrition, hydration, energy levels, sleep quality, and physical activity. For many women with PCOS, managing weight gain and insulin resistance is an ongoing battle. However, by taking a holistic approach and addressing lifestyle factors one step at a time, it's possible to improve symptoms and regain a sense of control over your health.

What does PCOS mean? 

PCOS is a complex hormonal disorder affecting the ovaries and is often linked to insulin resistance. While its exact cause remains unclear, the condition is associated with a range of symptoms, including irregular periods, acne, weight gain, and fertility issues. Lifestyle modifications, including dietary changes and regular exercise, are commonly recommended for managing PCOS.

Effects of PCOS on your lifestyle:

Nutrition: PCOS impacts nutrition significantly as it decreases insulin sensitivity, leading to fluctuations in blood sugar levels and an increased risk of weight gain. PCOS is associated with an increased risk of obesity, which can further complicate metabolic health and exacerbate symptoms.

Energy Levels: Fatigue and low energy are common symptoms of PCOS, often exacerbated by hormonal imbalances and disrupted sleep patterns.  Sleep: PCOS can disrupt sleep patterns, making it difficult to fall asleep or stay asleep throughout the night. Establishing a relaxing bedtime routine and creating a sleep-friendly environment can help improve sleep quality.

Physical Activity: Regular physical activity is crucial for managing weight, reducing insulin resistance, and improving overall health in women with PCOS. Many women with PCOS struggle with weight management due to factors such as insulin resistance and hormonal imbalances. Excess weight can make physical activity more challenging and may lead to feelings of fatigue or discomfort during exercise. 

Can we permanently cure PCOS?  

Although no evidence suggests that we can permanently reverse PCOS, we can control the symptoms and reverse them using a holistic lifestyle-change approach. Strength training, commonly associated with building lean muscle and enhancing physical strength, has emerged as a potent tool for addressing PCOS.

Let's understand how PCOS affects the hormonal balance. Luteinizing hormone (LH) plays a key role in gonadal function. LH in synergy with follicle stimulating hormone (FSH) stimulates follicular growth and ovulation. Sex hormone-binding globulin (SHBG) transports androgens and oestrogens in the blood and regulates their access to target tissues.

Studies suggest that lifestyle (diet and exercise) intervention improves the levels of FSH, SHBG, total testosterone, androstenedione, FAI (ratio of androgen in blood), and FG score in women with PCOS. Exercise alone improved all of these outcomes except FAI and LH. Hence, combining a holistic approach (healthy eating, sleeping and nutritional habits) with strength training will likely result in bringing the PCOS parameters to normal ranges.

Scientific research suggests that regular strength training can improve insulin sensitivity, a key factor in managing PCOS. Increased insulin sensitivity helps regulate blood sugar levels, reducing the risk of insulin resistance, a common factor in PCOS development. According to the WHO, PCOS is a chronic condition, and its symptoms can be improved through lifestyle changes, medications, and fertility treatments. 

How does BACK2BASICS help you reverse PCOS symptoms? 

At BACK2BASICS, we bring strength training to promote holistic well-being, emphasising the integration of strength training with diet, hydration, and lifestyle habits to help people dealing with such chronic lifestyle conditions. Our focus is on providing structured and tailored strength training routines along with lifestyle check-ins. This is designed to enhance overall fitness and specifically address PCOS symptoms, all of which can be incorporated into a convenient exercise routine. 

Aanchal Arora was diagnosed with PCOS for over a decade and a half and as a result the inflammatory markers (CRP/ESR) have always been out of range. A few months ago, she then was also diagnosed with pre-diabetes. In the last three to four months, she successfully reversed her pre-diabetes, and her inflammatory markers were also in the normal ranges. She had been part of a BACK2BASICS program ever since she was diagnosed with pre-diabetes. She adds, “The only 2 changes I made was joining this program and following a more balanced diet most days as recommended by my nutritionist.”

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Key Benefits of Strength Training for PCOS:

Improved Insulin Sensitivity: Strength training enhances the body's ability to utilise insulin effectively, reducing the risk of insulin resistance and contributing to better blood sugar control.

Hormonal Balance: Engaging in regular strength training promotes the release of endorphins, which can positively impact hormonal balance and alleviate some PCOS-related symptoms.

Weight Management: PCOS is often associated with weight gain. Strength training aids in building lean muscle mass, which can boost metabolism and assist in weight management, a crucial aspect of PCOS management. 

Enhanced Mood and Mental Well-being: Physical activity, including strength training, has been linked to improved mood and mental well-being. Managing stress and promoting mental health is integral to addressing PCOS holistically.

Conclusion:

A holistic approach to women's health with the inclusion of strength training, exercises and a healthy diet can reverse the symptoms of PCOS. The evidence-based benefits of strength training extend beyond physical fitness, offering a comprehensive solution that aligns with giving individuals the power to reclaim control over their well-being. 

As we navigate the complexities of PCOS, women should embrace strength training as a foundational pillar, both in gyms and within the comfort of their homes, in their journey towards reversing PCOS symptoms and unlocking a path to long-term wellness. Living with PCOS presents unique challenges, but by taking a holistic approach to wellness and addressing lifestyle factors such as nutrition, hydration, energy levels, sleep quality, and physical activity, it's possible to manage symptoms and improve overall health and well-being.

References:

Wright PJ, Corbett CF, Pinto BM, Dawson RM, Wirth M. Resistance Training as Therapeutic Management in Women with PCOS: What is the Evidence? Int J Exerc Sci. 2021 Aug 1;14(3):840-854. PMID: 34567361; PMCID: PMC8439708.

Pericleous P, Stephanides S. Can resistance training improve the symptoms of polycystic ovary syndrome? BMJ Open Sport Exerc Med. 2018 Aug 21;4(1):e000372. doi: 10.1136/bmjsem-2018-000372. PMID: 30167317; PMCID: PMC6109818.