PCOS – Everything you need to know
Symptoms, causes and the community you need
Having irregular periods, experiencing excessive body hair, weight gain, or increased acne? Maybe it’s time you looked into whether it’s a possibility that you might have PCOS. Don’t worry, gal. Polycystic Ovary Syndrome is super common, affecting 6-12% of women of reproductive age with environmental and genetic factors affecting the likelihood of you having the health condition.
If this sounds like something you’re experiencing, book a doctors appointment ASAP. But first, if you wanna know a little bit more about PCOS, keep reading for more symptoms, ways to minimise the effects and how you can surround yourself with a community of amazing women going through the same symptoms as you.
absolutely everything you need to know about pcos
So, to put it simply, women with PCOS are usually Insulin resistant. This means their bodies can make insulin, but it isn’t used effectively. This ultimately increases their risk for type 2 diabetes. They also have higher levels of male hormones than usual. This can cause ovulation to be missed along with irregular periods, acne, thinning hair and excess hair growth on the face and body.
PCOS can eventually develop into health problems, with chances increased if they are overweight. These include Diabetes, Heart disease, high blood pressure, sleep apneaexternal icon, depression, a low sex drive and anxiety.
ways to reduce your pcos symptoms
It’s actually very possible to near enough reverse PCOS naturally. The ketogenic diet is said to help women reverse their PCOS altogether. If you haven’t heard of the Keto diet, it’s pretty simple. Remote sugar, carbohydrates and unhealthy fats from your diet and bump up your intake of healthy fats and fibre. However, for some women, carbohydrate restriction can cause excess stress. So, it’s important to find the right PCOS diet for you.
1. reduce carbs
yeah, you might have to put the crips packets down for a while. Start with below 25g total of carbs per day. If you’re noticing increased symptoms after a couple of weeks, then increase your carb consumption until your body feels in harmony again. Download MyFitnessPal to track your consumption each day.
2. Include high-fibre veggies into your meals
Start getting creative with your meals by incorporating high-fibre veggies, like kale, spinach and broccoli. This can massively help to combat insulin resistance and reduce inflammation. We know, basic food doesn’t have to be boring. Why not bake your veggies in a honey and soy glaze to spicy things up? Check out this low carb vegetable guide for more ideas.
3. calculate your perfect calorie intake
Use the Keto Calculator to estimate your best daily calorie intake. If you have an unhealthily low body fat percentage, up your calories with healthy fats, protein and fibre to increase your weight slightly. If you are overweight, then you need to maintain a calorie deficit to lose weight.
gym workouts for PCOS
It’s actually proven that long and gruelling cardio workouts don’t work that well for PCOS. Switch the treadmill out for short and sweet HIIT workouts for PCOS, along with weight training to build muscle.
PCOS communities you should join
It’s so easy to get connected to women also suffering from PCOS. Firstly, check out the PCOS Awareness Association for more information, groups, and chances to get involved in the community. There are also so many groups on Facebook that are regionally centred. This means you can find PCOS friends that actually live in your area. Don’t forget to check out Verity – The UK PCOS Charity. Donating to this cause will see research develop on the causes of PCOS and how the symptoms can be reduced.
book that doctors apointment
So there you have it, all the starting information you need on PCOS and its effects. If you think you are going through any of the symptoms mentioned. Book a doctors appointment ASAP. It’s important to start to change your diet and exercise around PCOS as quickly as possible to reduce your symptoms.