Things You Didn't Know About Women, Diabetes and Polycystic Ovary Syndrome
The term Polycystic Ovary Syndrome or PCOS, may sound like some sort of exotic disease or diet you read about in the newspaper, but it’s actually quite common among women between the ages of 15 and 50. In fact, up to 20% of women are affected by this disorder that can cause a number of health problems and sometimes be fatal if not treated properly. If you think you suffer from PCOS or want to know more about how it affects your health, check out these three things you didn’t know about women, diabetes and Polycystic Ovary Syndrome.
New research reveals how exercise helps women with PCOS
The groundbreaking study of 35 women between 18 and 50-years-old diagnosed with PCOS showed that women who exercised regularly had lower insulin levels than those who were sedentary. Exercise also helped reduce abdominal fat in both groups. The study authors say it's not clear whether exercising helped reduce insulin levels or whether lowered insulin led to weight loss, but they note that there's no difference in body mass index (BMI) between those who exercise versus those who don't. That means it doesn't matter how you lose weight -- just so long as you do . . . at least for PCOS patients! In addition to lowering insulin levels, exercise seems to help control PCOS symptoms like hirsutism (excessive facial hair), acne, irregular periods and fertility issues. If a woman is overweight, her doctor may recommend losing weight before she starts an exercise program to make sure she gets lasting results from her workout routine. An ideal goal is 5% to 10% of your current body weight; if you're underweight , your doctor will advise gaining some healthy pounds first. Talk to your doc about what’s right for you.
Exercise lowers your insulin resistance
If you are physically active, your muscles use glucose (sugar) from your bloodstream. If you're not active, your muscles increase their storage of glucose. Insulin is a hormone that's needed to move sugar from your blood into muscle cells. So if insulin is needed for blood sugar to get into muscles, but not much is being used because it's stored there...your blood sugar levels rise! Insulin resistance occurs when tissues become less sensitive to insulin. Exercising regularly will help lower some people's insulin resistance—or in other words—their muscle cells won't need as much insulin to take up or store sugar in their muscles. Which means more efficient glucose metabolism. In fact, exercise can even raise insulin sensitivity up to 30 percent in young healthy women with PCOS. Any type of physical activity is good. Biking, swimming, or walking after work, climbing stairs—any kind of movement helps! It’s best to do aerobic activities at least three times per week for about twenty minutes each time. Bonus: Aerobic activity also raises HDL (good cholesterol) and lowers triglycerides which improves heart health! This is especially important since many who have PCOS suffer from high cholesterol as well.
Exercise boosts your testosterone levels
According to a recent study conducted by The Ohio State University Wexner Medical Center, when women exercise at a moderate level (such as walking), their body produces more testosterone. This increased testosterone can improve health and vitality during menopause. Testosterone levels also increase after puberty, which explains why exercising early in life can help fight obesity later on. So if you’re a woman trying to lose weight or simply want to take better care of your body during menopause and post-menopause (the time period immediately following menopause), then make sure you exercise regularly. It may seem intimidating, but it really is worth it! Even just twenty minutes of walking per day will do wonders for your health. Exercise triggers metabolism: When we eat, our bodies convert food into energy that keeps us alive and healthy. However, some foods are easier to digest than others; they enter our blood stream quickly, triggering metabolism and kickstarting weight loss efforts. To help trigger fat loss, choose lean proteins like chicken breast over fatty proteins like fried pork chops. Lean protein takes less time to digest than fatty protein so there will be less fat in your blood stream longer. If you’re eating well balanced meals but still having trouble losing weight – perhaps even plateauing – consider increasing your exercise routine while keeping calories constant for two weeks or so before adjusting once again...and don’t forget about portion control too!
Moderate exercise reduces weight gain
When it comes to getting diabetes, everyone is at risk, but many people don’t realize that women are two times more likely than men to develop type 2 diabetes. Fortunately, women with PCOS can reduce their odds of getting diabetes by exercising regularly. A study from 2013 found that increased levels of physical activity reduced weight gain in overweight or obese women with PCOS. The women who exercised regularly also saw their blood sugar level drop significantly. Regular exercise will help you lose weight and keep your blood sugar levels healthy—two ways that PCOS might affect you long-term. So get out there! Exercise may be good for your waistline too! And if you have PCOS? It might just save your life!