Polycystic Ovary Syndrome (PCOS) is a condition that affects many women, and it is often linked to insulin resistance. Insulin resistance happens when the body doesn’t respond well to insulin, causing blood sugar levels to rise. This can worsen PCOS symptoms, including weight gain and irregular periods.
What Is Insulin Resistance?
Insulin is a hormone produced by the pancreas that allows your body to use glucose (sugar) from carbohydrates for energy. When cells resist the action of insulin, the body compensates by producing more insulin, which can lead to high blood insulin levels (hyperinsulinemia). This not only affects blood sugar but also triggers an increase in androgen (testosterone levels), which can worsen PCOS symptoms like weight gain, irregular periods, and excess hair growth.
But the good news is that making some lifestyle changes can help manage PCOS symptoms and improve overall health. Let’s break it down into three main areas: diet, exercise, and supplements.
Diet: What to Eat for Better Insulin Sensitivity
1. Choose Smart Carbs
Not all carbs are bad. Opt for complex carbohydrates like whole grains, vegetables, legumes, and fruits, which are rich in fiber. Fiber slows down the absorption of sugar into the bloodstream, helping to prevent blood sugar spikes. On the other hand, refined carbs like white bread, sugary snacks, and processed foods should be avoided, as they can lead to quick spikes in blood glucose and insulin.
Smart Carb Choices:
- Quinoa, oats, brown rice
- Sweet potatoes and leafy greens
- Berries, apples, and pears
2. Add Lean Protein and Healthy Fats
Protein helps you feel fuller longer and curbs cravings, while healthy fats (like omega-3s) help reduce inflammation, which is often elevated in women with PCOS. Go for lean proteins like chicken, fish, and plant-based options like beans. Include healthy fats like avocados, olive oil, and nuts to reduce inflammation.
Great Protein and Fat Sources:
- Salmon, tuna, and sardines
- Nuts, seeds, and olive oil
- Chicken, turkey, tempeh (fermented soy)
3. Focus on Anti-Inflammatory Foods PCOS often comes with inflammation, which can make symptoms worse. Incorporating anti-inflammatory foods like berries, leafy greens, and fatty fish can help. These foods not only reduce inflammation but also support better insulin response.
Exercise: Move More to Improve Insulin Resistance
Exercise is a natural way to boost your body’s sensitivity to insulin. It doesn’t have to be intense—even moderate activities can make a big difference. A mix of strength training, cardio, and stretching is ideal for PCOS.
Types of Exercise That Help:
- Strength training: Lift weights or use resistance bands to build muscle, which can increase glucose uptake and lower insulin levels
- Cardio: Activities like brisk walking, cycling, swimming, or dancing improve cardiovascular health and insulin sensitivity.
- Yoga and stretching: These forms of exercise not only promote flexibility and reduce stress but also improve hormonal balance and insulin function.
Aim for at least 30 minutes of exercise on most days. Find activities you enjoy, whether it’s a walk with friends or a fun dance class, to keep it sustainable.
Supplements: Additional Support for PCOS
Sometimes, diet and exercise alone aren’t enough, and supplements can offer additional support. Here are some that may help with insulin resistance and PCOS symptoms.
1. Inositol (Myo- and D-Chiro Inositol)
Inositol, particularly the combination of Myo-inositol and D-chiro inositol, is an important nutrient for improving insulin sensitivity and restoring ovulation in women with PCOS. Many studies suggest that it may help regulate blood sugar and insulin levels, making it a popular choice for managing PCOS symptoms naturally.
2. Omega-3 Fatty Acids
Omega-3s, found in fatty fish or supplements like fish oil, have anti-inflammatory properties that can help reduce insulin resistance. They also support heart health, which is crucial given the increased risk of cardiovascular disease in women with PCOS.
3. Magnesium
Magnesium is involved in hundreds of biochemical reactions in the body, including blood sugar regulation. Many women with PCOS have low magnesium levels, and supplementing with magnesium may help improve insulin sensitivity and reduce symptoms like fatigue, muscle cramps, and irritability.
4. Berberine
Studies suggest that berberine helps lower blood sugar levels by enhancing insulin sensitivity, similar to the effects of common diabetes medications. For women with PCOS, berberine may help reduce elevated insulin levels, which in turn can lower androgen production and improve symptoms like irregular periods and excess hair growth.
5. Vitamin D
Vitamin D deficiency is common among women with PCOS, and low levels have been linked to insulin resistance. Supplementing with vitamin D may help improve insulin sensitivity and support hormonal balance.
Managing PCOS and insulin resistance isn’t about drastic changes—it’s about making small, sustainable tweaks to your diet, exercise, and lifestyle. By focusing on balanced meals, regular movement, and the right supplements, you can take control of your symptoms and improve your overall health.
Let’s Work Together
For personalized guidance on managing PCOS and insulin resistance, consider booking an online nutrition consultation. We’ll work together to create a custom diet and wellness plan that fits your needs and goals. Whether you need help with food choices, exercise, or supplements, I’m here to provide expert advice and support. Book your consultation today to take control of your health!