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0473 957 237
0345 145 543
Dickson Chambers
Level 1, Suite 4
22-55 Dickson Place Dickson ACT 2602
Polycystic Ovary Syndrome (PCOS)
"I want to feel like I've got a handle on my PCOS"
Kate, 26
PCOS is a metabolic- endocrine disorder affecting between 10-18% of reproductive age women. Those with PCOS may experience a range of signs and symptoms, including irregular periods, acne, increased hair growth, insulin resistance, and distress around changes in body shape and size with resulting body image distress. Not surprisingly, PCOS increases the risk of depression, anxiety, and weight stigma. There are often feelings of a lack of control, loss of trust in one's body and femininity, frustration with a lack of treatment options and fear of infertility and future health consequences.
Weight loss is typically pushed on women with PCOS, and often from an early age (think teenager). The consequences of repeated cycles of weight loss and gain can be extremely detrimental, not only to the mental health of those with PCOS, but also to physiological health and outcomes. Whilst we know that modest fat loss can assist with the symptoms of PCOS, it's not a magic wand. In fact, sustaining healthy behaviours, like improving stress tolerance, engaging in healthy eating (hello fibre, healthy fats, fruits and veggies, lean proteins), getting enough sleep, and moving your body (hello exercise), often result in improvements in health metrics independently of weight loss.
Despite what the internet might tell you, we don't currently know what type, intensity or volume of exercise is better for PCOS outcomes. What we do know is that it's imperative women with PCOS engage in at least 150 minutes of moderate intensity cardio (so, 30 minutes, 5 days / week), or 75 minutes of vigorous intensity cardio, and complete at least 2 resistance training sessions / week. This amount will help improve insulin sensitivity, mental health and many other health metrics, including cholesterol, triglycerides, androgen level and menstrual regularity.
While in its infancy, there is emerging evidence to suggest that resistance training and high-intensity interval training (HIIT) can be an effective way to manage the symptoms of PCOS and improve overall health. Resistance training has been shown to improve insulin sensitivity and reduce androgen levels. HIIT has been shown to improve menstrual regularity and ovulation in women with PCOS without changes to body weight. However, starting these can be overwhelming, confusing and difficult to programme if you are new to exercise, have an injury or are conscious about exercising in public. Eva can help customise a sustainable plan based on your unique situation, health concerns and goals.
With the right support, education and exercise plan, you can feel in control of your PCOS symptoms, confident you are doing what's best for your unique body, and future health.