PCOS 101: Exercise and Lifestyle Tips to Support Your Hormones

Polycystic Ovary Syndrome (PCOS) is one of the most common hormonal disorders, affecting 8-13% of reproductive-aged women. PCOS is a complex issue associated with increased levels of insulin and androgens (male-type hormones), which often cause symptoms such as absent or irregular menstrual cycles, excessive facial or body hair, acne, difficulty with weight management and fertility challenges. Whilst there is no current cure for PCOS, its symptoms can be effectively managed. One of the most recognised approaches to managing this condition is through lifestyle. Exercise and dietary changes can play a powerful role in the management of PCOS – read on to find out how we can best support our body to deal with this condition.  

WHAT IS PCOS?  

PCOS is complex hormonal condition affecting around 1 in 10 women of reproductive age. The name ‘Polycystic Ovary Syndrome” is misleading as it suggests the condition is localised to the ovaries, however the condition is largely influenced by increased insulin levels, which causes the ovaries to function sub-optimally. This leads to excess androgen (male-type hormone) production, which is associated with symptoms like acne, menstrual irregularities, increased body hair, scalp hair loss and oily skin.  

Around 85% of women with PCOS have insulin resistance, where the body blocks glucose from entering the cells, in turn causing the body to generate more insulin. Insulin resistance can cause symptoms like weight gain, cravings for sweet or salty foods, darkening of the skin and fatigue. The good news is that lowering elevated insulin levels can help restore normal ovarian function, resulting in a decrease in symptoms!

If you are suffering from any of these symptoms and have not been diagnosed with  PCOS, it is important to seek further advice from your GP. Early diagnosis and support can help to reduce symptoms and the risk of long-term health challenges.  

HOW CAN WE SUPPORT OUR BODIES WHEN WE HAVE PCOS?

A healthy lifestyle is one of the most effective ways to manage PCOS. This includes engaging in regular exercise, eating a healthy balanced diet and reducing stress. With a few simple changes, we can help to balance our hormones and heal our bodies! 

HOW TO SUPPORT PCOS WITH EXERCISE

Exercise is incredible for our health and is especially important for those suffering from PCOS. Regular physical activity can help to improve symptoms and reduce the risk of long-term health-challenges such as Type 2 diabetes and infertility. The benefits of exercise for women with PCOS include:  

• Normalising insulin levels
• Reducing androgen production 
• Assisting with weight management
• Supporting regular menstrual cycles
• Reducing the risk of fertility challenges  

Any type of regular physical activity is beneficial for PCOS symptoms, even if it does not induce weight loss. It’s a great idea to incorporate a variety of exercise types to increase motivation and continually challenge your body but make sure you enjoy it! Try to aim for around 30 minutes each day, this can include things like walking, strength training,  pilates, swimming or yoga.  

Strength training can be especially beneficial for PCOS. Studies show 3 sessions per week of resistance training can dramatically improve insulin sensitivity, glucose uptake and glycaemic control. Skeletal muscle accounts for most of our glucose uptake, so by increasing our muscle mass, we are increasing glucose uptake and normalising our blood glucose levels! Resistance training also helps to normalise insulin levels, which is incredibly important for managing PCOS symptoms. If you are currently suffering from PCOS, consider incorporating three non-consecutive sessions of resistance training into your exercise routine.  

SUPPORTING PCOS WITH DIETARY CHANGES

Women with PCOS often have higher insulin levels, which drives production of excess androgens. Managing insulin levels through diet is an effective way to manage PCOS symptoms, lower inflammation and promote hormonal balance. Increasing dietary protein is a helpful strategy for women with PCOS and has been shown to:  

• Assist with weight management
• Promote satiety
• Increase insulin sensitivity
• Reduce cravings
• Stabilise blood sugar levels

High protein diets have also been shown to benefit insulin resistance which is key in managing PCOS symptoms. Increasing protein is easy with the addition of Naked Harvest’s Thrive Plant Protein! Try adding a scoop to your morning smoothie or mixing it into yogurt for a snack. 

Some other dietary changes which can benefit PCOS include:

• Increasing your intake of colourful fruit and vegetables, grass fed meats & wild caught fish, nuts & seeds and whole-food carbohydrate sources to lower inflammation and promote metabolic health
• Staying hydrated – aim to drink plenty of water and minimise sugary beverages. Naked Harvest’s Gorgeous Greens are the perfect way to add nutrients and flavour to your water!
• Minimise intake of refined or processed carbohydrates which lead to rapid spikes in blood sugar and promote inflammation
• Reduce alcohol consumption and avoid smoking

STRESS REDUCTION TIPS TO SUPPORT PCOS

PCOS can also affect your mental health. Studies show almost half of all women with PCOS suffer from anxiety and a quarter suffer from depression. Evidence suggests this is largely related to hormonal imbalance and the physical symptoms of PCOS. Stress has also been shown to intensify PCOS symptoms; when the body is stressed, it releases cortisol which increases blood glucose levels. To reduce blood glucose, the body releases more insulin, which for women with PCOS, can worsen symptoms. 

Incorporating daily stress reduction techniques can help to reduce cortisol levels, manage insulin and moderate symptoms in women with PCOS. Techniques that may help include:  

• Yoga & meditation
• Aiming for 7-8 hours of sleep each night (Naked Harvest’s Moon Mylk is great for this)!
• Acupuncture & massage
• Deep breathing exercises
• Walking in nature

A holistic approach to managing PCOS can lead to significant improvements in both physical and emotional wellbeing. By focusing on lifestyle changes such as regular exercise, balanced nutrition and stress management, individuals can empower themselves and take control of their health.

Each journey is unique, so it's important to find the strategies that work best for you. Embrace the process and prioritise self-care as you navigate your path to better health.

 And to support your wellness journey, use code GEORGIEGRIGG for 15% off at checkout on all Naked Harvest products!