So, in this post I’m going to help you understand how PCOS affects your weight and how to beat It!
Firstly, let me say that if you’re here reading this, I want to acknowledge your strength and determination. PCOS is a journey, and whilst it might feel like an uphill battle at times, know that you’re not alone. I’ve had the privilege of working with countless incredible women, just like you, who face the challenges of PCOS every day. And guess what? Many of them have found ways to thrive, and so can you.
My connection to PCOS isn’t just professional; it’s deeply personal. Women in my family have been affected by PCOS and type 2 diabetes. Witnessing their struggles and triumphs has given me a unique perspective and a profound drive to deeply understand this condition.
When women first come to see me, they often don’t mention their PCOS straight away. According to the NHS, approximately 1 in 10 women in the UK are affected by PCOS. Most GPs have a mere 15-minute session to explain what is, in reality, a very complex endocrine condition. This often overwhelms them, leading to confusion and anxiety about what to do next.
I’m a male personal trainer and nutritionist. While I may not personally experience PCOS, I’ve dedicated much of my career to it. Today, I specialise in helping women with PCOS and type 2 diabetes. I’m passionate about using evidence-based practices to guide the way.
So, let’s embark on this journey together, shall we? Let’s unlock the mystery of PCOS, understand its connection to weight, and, most importantly, discover the strategies to cope and thrive.
What is PCOS?
Polycystic ovary syndrome, or PCOS, is a condition related to the hormones produced by a woman’s ovaries. These hormones help regulate many of the body’s functions, and any imbalance can affect a woman’s overall health. Considering that about 1 in 10 women in the UK live with PCOS, it’s essential to understand this condition better.
The Four Phenotypes of PCOS:
Phenotype A (O+H+P): The most common form of PCOS. Women with this type have irregular periods, show signs of having more male hormones (like facial hair), and have ovaries with many tiny fluid-filled sacs.
Phenotype B (O+H): Women with this type have irregular periods and signs of higher male hormones but might not have the characteristic tiny sacs in their ovaries.
Phenotype C (H+P): This type includes women with signs of higher male hormones and the characteristic tiny sacs in their ovaries but have regular periods.
Phenotype D (O+P): Women with this type have irregular periods and the characteristic tiny sacs in their ovaries but don’t show signs of higher male hormones.
Typical Symptoms of PCOS:
Irregular Periods: The monthly cycle is unpredictable, sometimes making it harder to get pregnant.
Excess Androgen: This is just a fancy way of saying higher levels of male hormones. It can lead to more facial or body hair and acne than usual.
Polycystic Ovaries: Ovaries with many tiny fluid-filled sacs. It doesn’t mean there are cysts, but rather many small sacs where eggs develop.
Hair Growth and Male Pattern Fat Storage: Some women with PCOS might notice more hair growth in areas like the face or back. They might also find that they gain weight more around the abdomen, similar to some men.
Other Symptoms: These can include acne, thinning hair on the head, weight gain, dark patches on the skin, and skin growths called skin tags.
Diagnosing PCOS:
If you think you might have PCOS, seeing a doctor or a specialist called an endocrinologist is essential. They’ll look for at least two of the main features mentioned above to make a diagnosis.
Why is PCOS a Concern?
Beyond the immediate symptoms, PCOS can lead to other health issues, like a higher chance of getting type 2 diabetes, sleep problems, mood disorders like depression, and even certain types of cancer. Plus, many women with PCOS might find it challenging to become pregnant.
The Mystery Behind Its Cause
While we don’t know the exact cause of PCOS, it’s clear that hormones play a big part. For instance, many women with PCOS have a resistance to insulin, a hormone that controls sugar levels. This resistance can lead to higher sugar levels in the blood and increased production of male hormones.
Understanding PCOS is the first step towards managing it. Being informed helps us make better decisions about our health. In the upcoming sections, we’ll explore the link between PCOS and weight and offer strategies to navigate this journey with hope and resilience.
The Link Between PCOS and Weight Gain
The Intricate Dance of Hormones and Weight
At the heart of PCOS lies a complex interplay of hormones. These tiny chemical messengers, which travel in our bloodstream, influence nearly every aspect of our health, from mood to metabolism. This hormonal balance is often disrupted for women with PCOS, leading to various challenges, including weight gain.
Why Do Many Women with PCOS Struggle with Weight?
Insulin Resistance: Insulin is a key that unlocks your body’s cells to release sugar (glucose) from the bloodstream. In many women with PCOS, this key doesn’t work correctly. The body then thinks it needs to produce more insulin, leading to higher levels in the blood. High insulin levels can cause the body to store more fat, especially around the waist.
Slow Metabolism: Some studies suggest that women with PCOS may have a slower metabolism. This means they burn fewer calories at rest than women without PCOS, making weight gain more likely and weight loss more challenging.
The Role of Androgens: Remember those male hormones we talked about? Elevated levels of androgens, often seen in PCOS, can lead to weight gain in areas typically associated with male fat distribution, such as the abdomen.
The Vicious Cycle of Weight and PCOS
Gaining weight can exacerbate PCOS symptoms, and having PCOS can make it easier to gain weight. It’s a frustrating cycle. For instance, insulin resistance often worsens as weight increases, leading to higher insulin levels and more weight gain.
Beyond the Scale
It’s essential to remember that weight is just one aspect of health. While managing weight can help alleviate some PCOS symptoms, focusing on overall well-being is equally important. Regular exercise, a balanced diet, stress management, and adequate sleep are crucial in managing PCOS and promoting overall health.
The relationship between PCOS and weight is intricate and multifaceted. While the journey might feel challenging, understanding the connection provides a foundation to make informed decisions. With the proper knowledge and support, it’s entirely possible to navigate the challenges of PCOS and lead a healthy, fulfilling life.
Strategies to Manage Weight with PCOS
Empowerment Through Knowledge
Understanding the unique challenges of PCOS is the first step towards effective weight management. It’s not about stringent diets or punishing exercise routines; it’s about finding what works for your body and your unique hormonal balance.
Dietary Changes for PCOS
Balanced Carbohydrates: Opt for a lower-carb diet, focusing on low GI foods that release sugar slowly into the bloodstream, helping to manage insulin levels. This includes complex carbohydrates like whole grains, vegetables, and legumes.
Incorporate Protein: Including lean protein sources like chicken, fish, tofu, and beans can help you feel full and provide steady energy.
Healthy Fats: Avocados, nuts, seeds, and olive oil are excellent sources of healthy fats supporting hormone balance and overall health.
Limit Sugar and Processed Foods: Reducing the intake of sugary snacks, beverages, and highly processed foods can help manage insulin levels and reduce weight gain.
Exercise and PCOS
Consistency is Key: It’s not about intense daily workouts but about consistent, moderate activity. Even a brisk walk or a short yoga session can make a difference.
Strength Training: Building muscle can help improve metabolism and manage insulin levels. Weight training can also increase levels of SHBG (Sex Hormone Binding Globulin), which can help reduce the effects of excess androgens in women with PCOS. Consider incorporating weight lifting or resistance exercises into your routine.
Listen to Your Body: Some days might be more challenging than others. It’s essential to tune into your body’s signals and adjust your activity level accordingly.
Stress Management
Stress can exacerbate PCOS symptoms and contribute to weight gain. Finding ways to manage stress, whether through meditation, deep breathing exercises, journaling, or even a relaxing bath, can be beneficial.
Seek Support
Consult an Endocrinologist: Regular check-ups and consultations can help monitor hormone levels and adjust any treatments as necessary.
Join a Support Group: Connecting with other women who understand the challenges of PCOS can provide emotional support and practical tips.
Work with a Nutritionist: A nutritionist familiar with PCOS can offer tailored dietary advice to help manage symptoms.
Managing weight with PCOS might require a different approach than standard weight loss advice. By understanding the unique challenges and equipping yourself with tailored strategies, you can navigate the journey with confidence and optimism. Remember, every step, no matter how small, is progress.
Finding Optimism, Celebrating Small Wins, and Addressing Stigma
The Power of Perspective:
Living with PCOS can sometimes feel like a series of challenges. Still, it’s essential to remember that every individual’s journey is unique. While it’s natural to have moments of frustration or doubt, adopting a positive perspective can make a difference.
Celebrate the Small Wins
Consistent Habits: You may have started incorporating a short walk into your daily routine or making healthier food choices. These seem like small steps but lay the foundation for long-term success.
Listening to Your Body: Recognising when you need rest or when you can push yourself a bit more is a significant achievement. Tuning into your body’s signals is a skill that takes time to develop, so celebrate it when you do.
Seeking Support: Whether you’ve joined a support group, started seeing an endocrinologist, or opened up to a friend about your PCOS journey, reaching out is a big step forward.
Shift the Focus
Instead of concentrating solely on weight or physical appearance, consider other indicators of health and well-being. Improved energy levels, better sleep, enhanced mood, and a stronger sense of self-worth are all victories worth celebrating.
Addressing the Stigma of PCOS and Type-2 Diabetes
Both PCOS and type-2 diabetes come with their share of misconceptions. Type-2 diabetes, often labelled a “lifestyle disease,” isn’t always the result of personal choices. Genetics, hormonal imbalances, and other factors play a significant role. For many women with PCOS, the risk of developing type-2 diabetes is heightened due to factors beyond their control. When women come to see me, there’s often a palpable sense of relief as they open up about their concerns. Challenging these narratives and having discussions free from judgement is essential.
The Role of Resilience
Life with PCOS will have its ups and downs. Resilience isn’t about avoiding challenges but learning to bounce back from them. Every setback is an opportunity to learn, grow, and return even stronger.
Stay Connected
Remember, you’re not alone on this journey. Connecting with others who understand the challenges and triumphs of living with PCOS can provide invaluable support. Share your stories, listen to others, and find strength in the shared experience.
While PCOS presents challenges, it’s also an opportunity to discover inner strength, resilience, and a supportive community. By celebrating the small wins, seeking support, and focusing on overall well-being, you can navigate the PCOS journey with optimism and grace.
Taking Control: Practical Steps to Beat PCOS-Related Weight Gain
Knowledge is Power
The more you understand PCOS and how it affects your body, the better you’ll be to take proactive steps. Remember, while PCOS can influence weight, it doesn’t dictate your overall health journey. You have the power to make choices that support your well-being.
Dietary Adjustments
Stay Hydrated: Drinking enough water supports metabolism and can help with feelings of fullness.
Mindful Eating: Pay attention to hunger and fullness cues. Eating slowly can help you recognise when you’re satisfied, reducing the chance of overeating.
Plan Ahead: Prepare balanced meals in advance to avoid eating unhealthy snacks or takeaways.
Physical Activity
Find Activities You Enjoy: Whether it’s dancing, swimming, cycling, or even just walking – choose exercises that you look forward to.
Set Realistic Goals: Start with small, achievable targets and gradually build up. Celebrate your progress along the way.
Stay Consistent: Even when you don’t feel like it, try to engage in some form of physical activity, even if it’s just a short walk.
Mental and Emotional Well-being
Practice Self-compassion: Be kind to yourself. Remember that every individual’s journey is unique, and it’s okay to have challenging days.
Seek Therapy or Counselling: Talking to a professional can provide tools and strategies to cope with the emotional aspects of PCOS.
Engage in Relaxation Techniques: Activities like meditation, deep breathing, and yoga can help manage stress, which is crucial for hormone balance.
Regular Medical Check-ups
Monitor Hormone Levels: Regularly checking hormone levels can help you and your doctor make informed decisions about necessary treatments or adjustments.
Stay Informed: Medical research is ongoing, and new treatments and strategies for managing PCOS emerge. Stay updated and discuss any potential new approaches with your doctor.
While PCOS presents challenges, especially concerning weight, it’s essential to remember that you have the tools and resources to take control. Combining knowledge, proactive steps, and a supportive community allows you to navigate the PCOS journey confidently and optimistically.
Embracing the Journey Ahead
As we’ve journeyed through the intricacies of PCOS and its relationship with weight, one thing has become abundantly clear. While PCOS may be a part of many women’s lives, it doesn’t define them. Though real and sometimes daunting, the challenges are one facet of a broader tapestry of experiences, strengths, and potential.
Understanding is the first step towards empowerment. By demystifying PCOS, acknowledging the associated stigmas, and equipping ourselves with practical strategies, we pave the way for a future filled with hope and resilience. It’s not about striving for perfection but embracing progress, no matter how small.
For every woman navigating the complexities of PCOS, remember that you’re not alone. A community of individuals, experts, and supporters is ready to walk alongside you. Every question you ask, every small change you make, and every challenge you overcome adds to a collective narrative of strength and determination.
It’s not about the destination but the journey, and you learn a little more about yourself every step you take. Let’s carry this confidence forward, embracing the journey with optimism, seeking support when needed, and celebrating the victories.
References:
NHS. “Polycystic ovary syndrome.” [Online]. Available: https://www.nhs.uk/conditions/polycystic-ovary-syndrome-pcos/.
Rotterdam ESHRE/ASRM-Sponsored PCOS Consensus Workshop Group. “Revised 2003 consensus on diagnostic criteria and long-term health risks related to polycystic ovary syndrome.” Fertility and sterility 81.1 (2004): 19-25.
Azziz, R., et al. “The prevalence and features of the polycystic ovary syndrome in an unselected population.” The Journal of Clinical Endocrinology & Metabolism 89.6 (2004): 2745-2749.
The National Institute of Child Health and Human Development (NICHD) of the National Institutes of Health (NIH). “Evidence-based Methodology Workshop on Polycystic Ovary Syndrome.” (2012).
Dumesic, D. A., et al. “Scientific statement on the diagnostic criteria, epidemiology, pathophysiology, and molecular genetics of polycystic ovary syndrome.” Endocrine reviews 36.5 (2015): 487-525.
Goodarzi, M. O., Azziz, R., and Rotter, J. I. “Insulin resistance and polycystic ovary syndrome: recent advances and future directions.” Current opinion in endocrinology, diabetes, and obesity 22.6 (2015): 427.
Jeanes, Y. M., et al. “Dietary management of women with polycystic ovary syndrome in the United Kingdom: the role of dietitians.” Journal of Human Nutrition and Dietetics 25.6 (2012): 533-538.
Disclaimer: This blog post is intended for informational purposes only and does not constitute medical advice. While I am a certified Nutritionist, and Personal Trainer, I am not a healthcare professional. The information provided in this post is based on my personal experiences, professional expertise, and available research. It should not be used as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your healthcare provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog.
