Lifestyle changes for PCOS management
Photo by Justin Clark
How can lifestyle affect PCOS? Let’s explore this deep connection. If you haven’t gotten a chance to see how to better support hormonal balance through nutrition, we encourage you to check out our previous blog, “A beginner guide to nutrition for PCOS” first. Focusing efforts on the nutritional pieces to PCOS is important, but lifestyle changes can also play a huge role.
Movement
Being physically active is an important part of managing PCOS symptoms for many reasons. PCOS symptoms can be related to blood sugar regulation and being active can assist in managing those blood sugars. This doesn’t have to be large amounts of time in the gym either! Simply going for a 10-minute walk after you eat can promote better blood sugar balance and improve insulin resistance. We want exercise to be enjoyable too!! Check out our blog on mindful movement here.
Generally, here are some great movement goals for those with PCOS:
For all
At least 30 minutes per day of physical activity
Examples include resistance training, cycling, brisk walking, playing pickleball,
For those with the goal of weight loss or improving blood sugars
At least 200 to 300 minutes of physical activity/week
Examples include heavy weight training, running, singles tennis, swimming, yoga, pilates
For those to maintain or prevent weight regain:
Minimum of 150 to 300 minutes of physical activity (de Sousa et al 2016).
Finding balance between intensities of activity
So what types of movement are best?
Resistance training
Examples: strength training
May be the best activity for those with PCOS
Promotes visceral fat loss
Increases lean muscle mass
Manages blood sugars at the same time
Resistance training every day is not recommended
Aerobic training
Examples: running, brisk walking, swimming, fast cycling
Improves cardiovascular health but may not lead to weight loss or improve PCOS profile
Mindfulness-based movement training
Examples: yoga, pilates, walking, tai chi, interpretive dance
Reduces stress and improves cortisol pattern
A balance of both resistance training, aerobic activity, and mindfulness based exercise like yoga and pilates is most effective to managing PCOS from all aspects. Below is an example week of exercise for those with PCOS.
Day 1: 30 minute Aerobic training
Day 2: 40 minute Resistance Training
Day 3: 1-hour Mind-body exercise (Pilates)
Day 4: Rest day
Day 5: 45 minute Resistance Training
Day 6: 35-minute Aerobic training
Day 7: Active rest - 15-20 minute walk
Stress management
Addressing stress is another key to managing PCOS and its symptoms. Stress is interconnected with inflammation and hormones, which makes it closely related to PCOS. Chronically activated endocrine glands may lead to the overproduction of androgen hormones (Benson et al 2009). Not all stress is bad, though. A certain amount of stress is a normal part of daily life, but it must be managed. Additionally, associations have been found between stress and weight, as well as blood sugar, insulin release, and insulin response. Basically, all factors related to PCOS. Those who hold excess weight may be more sensitive to stress, potentially leading to greater systemic inflammation (Agustí et al 2018). Stress has an impact on mental cognition, behavior, physiology, and biochemistry, so one could say it has a big impact on the body with or without the additional challenges of PCOS. So once again, what can be done?
Exercise and joyful movement are some of the best ways to improve the body’s stress response, which we discussed above. Exercise reduces stress and leads to improvements in mood and decreases the risk for depression and anxiety. There is a catch-22 with intense exercise. Moderate to high-intensity exercise can increase cortisol levels in the bloodstream. Proper recovery is necessary for one’s exercise routine between during and after training sessions. To start, add in low-intensity exercise 3-5 times per week and work up to increasing your intensity.
Morning sunlight is another great tool to be used to decrease the stress response. If you haven’t noticed in your own life, our society is go, go, go from the moment we wake up. Taking time in the morning to allow the body to slowly wake, take in some daily Vitamin D, and spend some time reflecting on nature can be beneficial. 15 minutes of morning sunlight by taking a walk around the neighborhood, in nature, or by simply sitting in the sun while sipping your favorite morning tea or coffee assists cortisol’s natural rise and fall throughout the day. In addition, morning sunlight enhances mood and increases blood movement to ignite the circadian rhythm.
Other strategies to reduce stress may include journaling, talk therapy, and promoting better sleep. Check out our top 10 ways to reduce stress through nutrition and lifestyle here. Like most other areas, reducing stress is individualized so if you need assistance on how to reduce your stress about your PCOS, reach out! We are here to help.
Interested in learning more how to manage your PCOS with lifestyle?
We’d love to work with you! Schedule a complimentary Meet + Greet session. We look forward to finding individualized solutions to fit your needs.
Published: March 25th, 2024.
This blog post was written by Amanda Sikkema MS, RD, LD, CSCS, a dietitian at Katie Chapmon Nutrition. She works with clients virtually and is accepting new clients.
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De Sousa SM Dr, Norman RJ Prof. Metabolic syndrome, diet and exercise. Best Pract Res Clin Obstet Gynaecol. 2016 Nov;37:140-151. doi: 10.1016/j.bpobgyn.2016.01.006. Epub 2016 Feb 10. PMID: 26972165.
Niemiro GM, Rewane A, Algotar AM. Exercise and Fitness Effect On Obesity. [Updated 2022 Jun 5]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK539893/
Agustí A, García-Pardo MP, López-Almela I, Campillo I, Maes M, Romaní-Pérez M, Sanz Y. Interplay Between the Gut-Brain Axis, Obesity and Cognitive Function. Front Neurosci. 2018 Mar 16;12:155. doi: 10.3389/fnins.2018.00155. PMID: 29615850; PMCID: PMC5864897.
Benson S, et al. Disturbed stress responses in women with polycystic ovary syndrome. Psychoneuroendocrinology. 2009;34(5):727–35.
