Polycystic ovary syndrome (PCOS) is a medical disorder that affects between 8% to 13% of women of reproductive age. Sleep apnea, high blood cholesterol, high blood pressure, and an increased risk of pregnancy problems are all possible side effects.
While these symptoms may not affect every woman with PCOS, there are lifestyle adjustments that can help lessen the chance of these side effects. These lifestyle adjustments include diet and exercises for PCOS belly and can truly have a positive effect on the possible symptoms.
Diet For PCOS Belly
Several studies have been done to determine the “optimal” diet types for people with PCOS. A research was used by the Androgen Excess and PCOS Society to generate recommendations for women, which included the following:
- Reduce the daily calorie intake by 500-1000 calories if overweight
- Reduce the daily intake of fat down to 30% of the total source of daily calories. The saturated fat intake should be lowered to 10% of your daily calories.
- Swap the high-fat food with food that has more fiber like whole-grain bread, cereal, nuts, avocados and fruits.
- Try to lower cholesterol intake to less than 200 milligrams per day.
- Stay away from trans fats.
- Increase fiber intake between 5 to 10 grams per day.
Consult your doctor if you're unsure where to begin putting these modifications into your diet. Your doctor may also suggest that you consult a dietician to develop a PCOS-specific food plan.
Exercises for PCOS Belly
Insulin resistance is more common in women with PCOS than in women who do not have the disorder. Insulin resistance is a condition that impairs your body's capacity to utilize blood sugar for energy.
According to the National Institute of Diabetes and Digestive and Kidney Diseases, doctors have linked a lack of physical exercise and high body weight as probable contributors to insulin resistance.
Not all PCOS patients are overweight and the good news is that you can improve your health by exercising, regardless of your weight, if you have PCOS.
Lowering BMI
According to a paper published in the journal Frontiers in Physiology, a meta-analysis of 16 research on PCOS and exercise indicated that high intensity aerobic exercise was the most likely to lower body mass index (BMI) and insulin resistance in women with PCOS.
Moderate activity was compared to severe exercise by the researchers. They also discovered that intense exercise and a nutritious diet were the most effective in lowering BMI.
Managing your Weight
Exercise helps to lower weight, abdominal fat, and fasting insulin levels, according to a systematic review of lifestyle therapies in PCOS published in the journal Best Practice & Research Clinical Obstetrics & Gynecology.
The study also discovered that exercise can assist women with PCOS of all weight levels to reduce or maintain their weight, allowing them to look and feel better.
What Types of Exercises Help?
According to a review of research published in the journal Sports Medicine, no one kind of exercise, such as strength training or aerobic activity, was shown to be the most beneficial to women with PCOS.
Some of the research compared aerobic exercise with strength training, as well as treadmill walking or jogging at a moderate level against high intensity, and riding a stationary bicycle versus riding a bicycle outside. The authors discovered that a variety of exercise kinds may be beneficial to people with PCOS.
These and other research suggest that exercise can assist people with PCOS, and the ideal exercise is what you do on a daily basis. If the workout is something you love doing, you'll get bonus points.
Exercises for PCOS Belly To Consider
Steady cardiovascular workouts
If you're doing moderate exercise, these are routines that get your heart beating at around 50 to 70% of your maximal heart rate. Take your age and subtract it from 220 to determine your maximum heart rate. Walking, riding a bicycle, dancing, or attending an aerobics class are all examples of aerobic workouts.
HIIT workout
High-intensity interval training (HIIT) includes alternating periods of intensive activity with periods of relaxation. Burpees, tuck leaps, and mountain climbers are all common exercises in an HIIT workout.
Women with obesity reported more satisfaction from HIIT activities than those who engaged in continuous moderate to intense exercise, according to a research published in the journal PLOS ONE. Exercise enjoyment is a crucial aspect in maintaining long-term practice.
Interval training workouts
Interval training is a method of exercising at varying intensities, although not necessarily to the same heart rate as HIIT. To keep your heart rate up, this sort of training frequently entails doing many exercises in the same session.
Mind-body exercises
According to a study published in the journal Physical Exercise for Human Health, women with PCOS exhibit a stronger physical response to stress and discomfort. Yoga, Pilates, and tai chi are examples of mind-body workouts that can help you not only burn calories but also lower stress levels, which can exacerbate your PCOS symptoms.
Strength training workouts
To increase muscle, strength training entails employing resistance bands, weights, or your own body weight. This form of exercise can aid in the development of strong muscles and bones. Increasing your muscle mass will help you burn more calories even when you're not working out, which can help you maintain a healthy weight.
Supplements that can help with PCOS belly
GLUCOZINE is the first and only blood sugar support drug that has been clinically shown to help those with insulin resistance symptoms. Insulin resistance occurs when the cells in your body cease reacting to insulin normally.
GLUCOZINE
This condition is characterized by high blood sugar, weight gain (particularly around the waist), low energy, and a sluggish metabolism.
GLUCOZINE was formulated with tried-and-true ingredients to help you get the most out of your insulin by enhancing AMPK production, also known as your Metabolic Master Switch.
Here's how GLUCOZINE works to naturally treat insulin resistance:
- In the first place, increasing AMPK induces the pancreas to make more insulin.
- Glucose (sugar) from the blood is carried into the body's cells when insulin levels rise.
- Within the cells, glucose is converted into usable energy.
Finally, boosting AMPK levels improves insulin sensitivity in both fat and muscle cells, which assists in the reversal of insulin resistance.
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