Exercise: A health boost for women with PCOS

For the one in ten women of childbearing age with polycystic ovarian syndrome or PCOS, exercise needs to be a crucial component of their lifestyle.  Women who are diagnosed with PCOS, adopting positive lifestyle changes including physical activity, is a smart way to manage their condition.  Because PCOS puts a woman at a greater risk for heart disease, diabetes, metabolic syndrome, high cholesterol, and high blood pressure, regular, consistent exercise can be a major component keeping them healthy.

What is PCOS?

PCOS is considered a hormonal imbalance and metabolism problem affecting a woman’s health and appearance and has no known exact cause.  It is the leading cause of female infertility and has many symptoms associated with it – weight gain, fatigue, unwanted hair growth, thinning hair on the head, acne, mood changes, pelvic pain, headaches, and sleep problems.

Benefits of exercise for PCOS

There is currently no cure for PCOS but there are many ways a woman can help reduce or eliminate PCOS symptoms and feel much better.  One way women can help alleviate symptoms is to increase exercise.  Women with PCOS who performs regular, consistent exercise can experience outstanding advantages over a woman who does not engage in physical activity. 

Here are benefits exercise can provide:

·      Boosts insulin sensitivity – Any woman, with or without PCOS, will be helping her body respond much better to insulin uptake when she works out helping her to lower the risk for diabetes.  Any type of physical activity has the potential to make insulin work better and when combining aerobic activities – such as brisk walking, swimming, and jogging – with weight training, this appears to have the greatest affect.  Aerobic activities burn more calories and glucose per session but weight training builds muscle which is what burns glucose during and after exercise, so having more is better.   

·      Reduces cholesterol - Women with PCOS are more likely to have high cholesterol and triglycerides both contributing to complications such as metabolic syndrome, also more prevalent in women with PCOS.  Having a regular exercise routine can help reduce cholesterol since it can raise high-density lipoprotein (HDL) “good” cholesterol, while lowering low-density lipoprotein (LDL) “bad” cholesterol.   

·      Increases endorphins – Depression is a common symptom women with PCOS face.  Exercise helps the body release the “feel good” chemicals called endorphins.  These endorphins interact with the receptors in the brain reducing the perception of pain while triggering a positive feeling in the body, similar to that of morphine.

·      Improves sleep – Women with PCOS are more likely to have problems with sleep apnea, snoring and insomnia.  Everyone needs a good night sleep and exercising regularly is one of the best natural ways to help this happen.  Exercise triggers an increase in body temperature and the post-exercise drop in temperature may promote falling asleep.  It also may reduce insomnia by decreasing arousal, anxiety, and depressive symptoms. 

·      Regulates hormones – Exercise creates a demand for burning more calories allowing the body to feed off fat already stored in the adipose of fat tissue.  Not only will a woman lose some weight but losing excess fat will have an effect on levels of the hormone estrogen helping to regulate it better. 

·      Aids weight loss – Many women with PCOS struggle with weight gain – up to 50-60% of women with PCOS are considered obese.  Carrying excess weight puts a woman at risk for several health conditions – hormonal imbalance, diabetes, irregular periods, heart disease, and high cholesterol.  If a woman can lose between just 5-10% of her current body weight, this can have a significant effect on the symptoms of PCOS including lowering her risk for developing serious health complications.