Polycystic Ovarian Syndrome (PCOS) is a complex endocrine condition which can cause prolonged or infrequent periods due to hormone imbalances. Androgens (steroids such as testosterone), insulin and oestrogen are all increased with PCOS which can cause acne, excess hair growth, sub-fertility, obesity and follicles to grow on the ovaries. These follicles contain eggs but they don’t usually grow to maturity and the eggs are unable to be fertilised. People with PCOS have an increased risk of developing type 2 diabetes, obesity, endometrial cancer, depression, anxiety and are at an increased risk of mortality.
People with PCOS have an increased risk of developing type 2 diabetes due to higher levels of androgens, which can lead to insulin resistance. Insulin resistance means that the cells of the body start resisting signals that insulin send out to get glucose (sugar) from the blood into the cells. When this happens, glucose builds up in the blood, which can lead to developing type 2 diabetes if not treated. When insulin is resisted, the body produces even more insulin which leads to increased hunger, increased blood pressure and can lead to obesity. Obesity then reduces the chance even further of fertility and can increase risk of pregnancy complications.
Exercise might not seem like one of the first things to come to mind when thinking about PCOS but it has a multitude of benefits. Firstly, exercise can help reduce insulin resistance by allowing muscles to take up some of the glucose stored in the blood and use it for fuel. High intensity interval training (HIIT) is a type of training that incorporates short efforts followed by a longer rest and has been shown to have a large impact on reducing insulin resistance. HIIT also releases adrenaline to maintain the pace, and once the muscles use up the glucose, it will turn towards using fat as a primary source of fuel. This can help with weight loss by burning fat and reducing the amount of insulin the body has to release hence decreasing hunger signals and lowering blood pressure. By reducing weight, we also minimise the risk of pregnancy complications and increase fertility.
Exercise also makes your heart stronger, meaning it can pump more blood with less effort. This leads to less force on your arteries and lowers your blood pressure, decreasing the risk of developing hypertension.
Exercise can also improve mood, lowering the risk of developing anxiety and depression. Exercise releases endorphins and increases brain derived neurotrophic factor (BDNF). BDNF is a protein that helps to maintain and grow new brain cells. BDNF may trigger the production of more serotonin - a.k.a the happy hormone. Exercise also increases blood flow and hence oxygen and nutrients to the brain; this can also promote the growth of new brain cells. The best exercise to increase your BDNF is something that is aerobic but also skills based - think dancing, jiu jitsu, boxing or rock climbing.
So, if you’re living with PCOS, it’s time to get moving. If you don’t know where to start, reach out.