It is a really very big task to manage PCOS. There are many exercises and many yoga asanas that can help reduce PCOS. PCOS is totally dependent on insulin production and human hormone levels. The symptoms of PCOS can, however, be managed and can also be improved by doing some useful exercises and yoga. This article will focus majorly on PCOS exercise.
Firstly, let’s see some of the major benefits of doing PCOS exercise on our health. Some benefits of exercise are as follows:
- Reduce cholesterol
- Inverse the insulin sensitivity
- Manage the frequency of ovulation
- Maintain body’s composition.
PCOS can cause a resistance to insulin which can lead to weight gain. A huge body fat will produce more insulin which can make the PCOS symptoms even worse.
A small reduction in weight can very well improve the PCOS symptoms including depression and mood swings.
You have to keep yourself fit and healthy. Which can be done by consuming a lot of vegetables and iron-rich foods. Avoid taking higher GI foods and also avoid skipping a meal. Always eat plenty of nutrition-rich foods which gives you all the necessary nutrition and also keep your blood sugar levels in check. Also, try to do some small exercises for a short interval a day.
PCOS aka Polycystic Ovarian Syndrome is your body’s way of warning you about blood sugar levels in your body. Some changes in diet or regular exercises will keep a check of PCOS and blood sugar levels.
Key methods to keep your blood sugar levels and PCOS in control
Many people tend to increase their diet and forget about the nutrition that they require from that diet. Always eat with the focus on fueling your body with all the nutrients that your foods provide. All the goods that you eat should some way or the other resist insulin. This can be achieved by eating foods that can reduce cortisol level which is also known as a stress hormone.
In your shopping list, include blueberries, green leafy vegetables, pineapples, also some protein-rich foods like eggs, fish and chicken breasts, good food for fats like nuts and avocado.
You can also include success like cinnamon, turmeric, ginger and fenugreek seeds. These simple anti-inflammatory properties help to reduce the insulin secretion.
Reduce extra foods
Extra food like white pasta, super processed foods, white rice should be avoided. Reducing the extra foods that cause a spike in your blood sugar, takes very hard to manage your PCOS. Opt for a wholegrain source of foods over any high GI foods.
Also, the women with PCOS should consume whole fruit juices or smoothies. Whole fruit contains more fiber which is very helpful for increasing the gut in your body. Also, the fruits like clementines, grapefruits, lemon, lime, raspberries, strawberries and blackberries are high in fructose.
Balance your blood sugar
Keep your blood sugar levels in a check throughout the day. Start with a breakfast first. Don’t skip a meal or leave your house on an empty stomach.
Try eggs, spinach, salmon, a smithy smoothy with a blend of cinnamon, avocado, berries. This will Stabilize your blood sugar level including proteins and fats.
Also Read: PCOS Fertility Diet
PCOS Exercise benefits
- It helps your genes to work with their full energy and as they are designed.
- It can help to eliminate or reduce insulin resistance
- Increases your BMR (Basal Metabolic Rate).
- It helps to store less energy as a fat.
- Helps to normalize your stress levels.
- Exercise can help minimize the urge to crave excess foods.
- Maintain a healthy weight.
- Helps to remove harmful toxins from the body.
Best PCOS Exercises
Doing weight lifting exercises will improve the hormone and insulin function. It also helps to boost the ability of the body that burns energy. Dumbbells, resistance belts, machines are also included in the Weight training exercises.
Aerobics is used to produce more oxygen in the blood. This exercise will increase your heart rate, improves fitness and uses your lungs with its full potential maintain a regular schedule for exercise at home. Aerobics is very challenging add it uses the whole body’s capability for a workout. Stone will find this very challenging due to its energy level and flexibility. But slowly they will be used to it.
Swimming is very beneficial for the lungs and joints. It is a beneficial exercise with less strain.
This is an ancient form of exercising and is beneficial in many ways. Yoga has a calming effect on the mind and body. Other than is physical advantages, Iyengar also has some smooth effects on your soul. Yoga can help reduce stress, decrease inflammatory marks in your body which helps in improving your mood swings.
HIIT (High-Intensity Interval Training)
HIIT is not so secret now. HIIT also has many proven benefits on PCOS too. It is beneficial in improving the efficiency of 24-hour glycemic control even if the time spent on exercising is less. A study conducted in the year 2017, it was founded that just 25 minutes of HIIT proved very beneficial to control the blood sugar level which was as equal to 38 minutes of low-intensity cycling (1).
Functional weight training
Weight training exercises with some movement of multiple activities are called as functional weight training. Instead of just laying on a bench pressing your bar, you can incorporate lung and shoulder push while walking forward for a better result. Extra movements which are also called as functional movements allows you to workout with many muscle group at the same time in a single activity in a natural way.
Spread your exercises
If you can’t dedicate an hour or a constant exercise schedule, then spread out your exercises with your daily works. For e.g. if possible you can get down a station early and opt to walk. Or you can do a wall squat while brushing, or push up whole reading books or while watching tv.
Note: The material is not intended to constitute medical advice, probable diagnosis, or recommended treatments. Do not substitute this information against any recommendation of a professional medical practitioner.