Let’s talk about a super common and very important topic in PCOS circles: Insulin Resistance.
I’m going to cover
What Insulin Resistance means.
The role of Insulin Resistance in PCOS
3 foundational steps to begin reversing Insulin Resistance
Let’s dive right in!
Insulin Resistance Simply Explained
👉Insulin resistance occurs when cells in the body become less responsive to the hormone insulin, which regulates blood sugar levels. When this happens, the body produces more insulin to compensate, leading to higher insulin levels in the blood.
This resistance usually happens due to blood sugar spikes & crashes over time, leading to the body “self-protecting” by becoming less sensitive to insulin.
Role of Insulin Resistance in PCOS
👉In PCOS (Polycystic Ovarian Syndrome), insulin resistance is a common underlying factor. Elevated insulin levels can stimulate the ovaries to produce more androgens (typically “male hormones”), disrupting the normal ovulation process and leading to symptoms like irregular periods, infertility, weight gain, and excessive hair growth in typically male patterns (face, chest, etc.)
So what can you do?
Holistic Steps to Reverse Insulin Resistance in PCOS
👉Balanced Nutrition: Focus on a low glycemic index (GI) diet rich in whole, unprocessed foods like vegetables, fruits, lean proteins, and healthy fats. This helps regulate blood sugar levels and reduces insulin spikes. Consider smaller, frequent meals to avoid large fluctuations in blood sugar.
👉Regular Exercise: Incorporate both aerobic exercises and strength training into your routine. Exercise improves insulin sensitivity, helping cells use insulin more effectively. Aim for at least 150 minutes of moderate-intensity exercise per week focusing mostly on strength training and building lean muscle.
👉Stress Management and Sleep: Chronic stress and poor sleep can worsen insulin resistance. Prioritize stress-reducing activities like meditation, yoga, or deep breathing exercises. Aim for 7-9 hours of quality sleep each night to support hormonal balance. Don’t skip this just because it seems simple. It’s super important!
Addressing insulin resistance in PCOS requires a holistic approach that encompasses dietary changes, regular physical activity, stress management, and quality sleep. These steps work synergistically to improve insulin sensitivity, alleviate PCOS symptoms, and support overall health and well-being.
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