Patients with PCOS tend to gain weight, putting them at a higher risk of the disease’s consequences. Taking care of PCOS is simple. Some recommended corrective methods, such as dietary adjustments and exercises, are outlined below. Book your appointment with the best IVF clinic in Gurgaon.
The majority of discussions a patient has with her doctor about Polycystic Ovary Syndrome (PCOS) revolve around irregular menstrual cycles, missed and/or heavy periods. Aside from that, the most serious issue they encounter is weight gain.
While it has not been proven that weight gain is a direct result of PCOS, there is a relationship.
PCOS is the most common hormonal illness in women, and it can sometimes cause infertility. A Pelvic Scan conducted by a sonologist or radiologist detects it. Women with PCOS have higher levels of male hormones and are less responsive to insulin, a condition known as “insulin resistance.” As a result, individuals are more likely to develop diabetes, heart disease, sleep apnea, and uterine cancer.
Why is it so difficult to lose weight when you have PCOS?
PCOS impairs the body’s ability to use the insulin hormone, which typically aids in the conversion of carbohydrates and starches from food into energy. Insulin resistance is the medical term for this condition. It can induce an increase in insulin and sugar glucose levels in the bloodstream.
According to research, the majority of women with PCOS are insulin-resistant, which can lead to:
When compared to normal baseline levels, insulin levels are elevated.
Various metabolic disorders, such as elevated blood cholesterol and triglyceride levels
Male hormones known as androgens are produced at a faster rate as insulin levels rise, resulting in symptoms such as body hair development, acne, irregular periods, and weight gain. As a result of male hormones, the weight increase is usually concentrated in the abdomen.
The first step for women with PCOS who desire to conceive should be to lose weight. Nutrition and exercise both help to lower insulin levels, which has the direct consequence of lowering androgen levels in the ovaries and blood. High quantities of androgens, on the other hand, provide an unfavourable environment for egg development. By losing weight and lowering insulin levels, some women may be able to resume normal ovulation and increase fertility.
What are the dangers of PCOS-related weight gain?
Women with PCOS are more prone to have several of the issues related with weight gain and insulin resistance, such as:
Type 2 diabetes: Because of insulin resistance, persons with PCOS are at a significant risk of acquiring type 2 diabetes.
High cholesterol, also known as hypercholesterolemia, can contribute to heart disease and stroke. It may be addressed with a low-fat diet, medicines, and exercise.
High blood pressure: Obesity can induce high blood pressure, also known as hypertension, which can lead to cardiovascular disease and stroke.
Sleep apnea: Sleep apnea is a sleep disorder in which breathing regularly starts and stops. Obesity and age are risk factors.
Infertility: Being overweight has an impact on women’s fertility. Patients with PCOS have a hormonal imbalance in their bodies, which leads them to acquire weight and, as a result, infertility.
Endometrial cancer: PCOS increases the risk of developing endometrial cancer, also known as cancer of the uterine lining, due to the body’s overproduction of the hormone “oestrogen.”
What should a PCOS patient do to lose weight?
Losing weight reduces one’s chances of several ailments while also making one feel better. When a patient has PCOS, losing merely 10% of her body weight can help relieve some of her symptoms, such as getting her periods back to normal.
Weight loss can also enhance insulin sensitivity. Diabetes, heart disease, and other PCOS problems may be reduced as a result.
According to research, implementing healthy habits in terms of nutrition and exercise can increase a patient’s hormonal function and ovulation.
Certain meals can aid in such situations, while others should be avoided.
Low GI foods: The Glycemic Index (GI) is a classification of foods based on the pace at which blood glucose levels rise. Processed and junk meals are frequently high-GI, but whole foods are often low-GI, implying that the release of glucose into the bloodstream is moderate and consistent rather than a rapid spike. High GI meals, such as sugar and refined flour, cause high glucose levels and the storage of extra glucose as fat.
Cruciferous vegetables such as broccoli, cauliflower, brussels sprouts, greens, red leaf lettuce, beans and lentils, almonds, berries, sweet potatoes, winter squash, and pumpkin are examples of high-fiber foods.
Lean protein sources such as tofu, chicken, and fish do not include fibre but are very filling and a healthy dietary alternative for PCOS women.
Whole grains, legumes, nuts, seeds, fruits, starchy vegetables, and other unprocessed, low-carbohydrate foods are also included in a low GI diet.
Patients who follow a low-carbohydrate or low-GI diet may experience improved insulin metabolism, reduced cholesterol levels, regular periods, and a higher overall quality of life.
Anti-inflammatory Foods: Higher insulin levels produce inflammation, which contributes to weight gain. Tomatoes, spinach, almonds and walnuts, olive oil, fruits like blueberries and strawberries, and omega-3 fatty acid-rich fish like salmon and sardines are all anti-inflammatory foods. Patients lose more weight when they eat a diet high in monounsaturated fats rather than saturated fats. The anti-inflammatory diet, which encourages people to consume plant-based fats such as olive and other vegetable oils, is an example of this type of diet.
Refined carbs such as pastries and white bread, fried foods, sugary beverages such as aerated drinks and energy drinks, processed/red meats of any sort, and solid fats such as butter and cream are all to be avoided.
What sorts of exercise are typically advised?
Calorie control is essential for weight loss. According to research, persons who are aware of how many calories they are ingesting lose more weight than those who do not track their calorie intake.
Weight loss does not happen overnight. Control, diligence, and time are required. In any case, the benefits of metabolic health and fertility are unrivalled.
Most of the signs and symptoms of PCOS can be alleviated with a few lifestyle adjustments, including exercise.
Cardiovascular exercise is beneficial for lowering insulin resistance, increasing fertility, and balancing mood. Walking, running, cycling, and swimming are all basic exercises that can help with PCOS. These workouts improve insulin sensitivity, lowering the risk of cardiovascular disease and type 2 diabetes.
Strength exercise is beneficial for lowering insulin resistance, increasing metabolic rate, and improving body composition by resulting in more muscle and less fat tissue.
Bodyweight activities, such as squats and push-ups, increase insulin function and raise metabolism by increasing muscle mass.
High-Intensity Interval Training (HIIT) is beneficial for improving cardiovascular fitness, reducing waist circumference, and achieving a healthy BMI. A high-intensity workout will help you burn more calories and lose belly fat more effectively.
Core strength is beneficial for overall health and injury prevention, as well as preparing your body for pregnancy. A patient who is overweight can suffer from lower back pain and poor posture, thus it is best to include core training in their workout regimen. Furthermore, if a patient intends to become pregnant, she should begin strengthening her pelvic floor muscles.
The most beneficial workout is one that anyone can maintain in the long run. Because each person faces unique weight-control issues and experiences, consulting with a nutritionist can assist in developing the best strategy for each individual.
It is possible to lessen PCOS symptoms and enhance quality of life by adopting some easy dietary modifications and becoming a little more physically active. Accomplishing and maintaining a healthy weight, consuming good fat, lean proteins, and moderate amounts of low-GI carbohydrates, and controlling sleep schedules, exercising, and managing stress can all help people with PCOS lose weight.
Schedule your appointment with Dr Kaushiki who is the renowned gynecologist at best IVF centre in Gurgaon.