How to fuel exercise with PCOS

When you enter into a good, consistent exercise routine with PCOS, it can be incredibly effective in helping to manage symptoms (see blog). But it can be difficult to know how to fuel these workouts, particularly when following a lower carbohydrate diet and working to balance blood sugar. 

Here are some top tips to follow to get the most from your workouts:

Don’t exercise when fasting

Probably the most important factor is not to exercise in a fasted state. While this can be beneficial for men, research shows that it is less helpful for female athletes. As stress can be a factor in driving symptoms of PCOS (see blog), exercising in a fasting state puts women’s bodies under undue pressure and therefore may increase PCOS symptoms. Women’s bodies respond better to exercise when fed than fasted, plus it helps with recovery. Therefore, adjust your workout to align with your eating schedules.

Ensure adequate protein intake

As a woman with PCOS, working on appropriate protein levels is key for blood sugar balance. But it’s also important for ensuring we get the most from our exercise plan. Prioritise protein, particularly after workouts, to ensure proper recovery and muscle repair. Aim for 15g of good quality protein before a workout and follow with 30-45g of protein with 3g of leucine after exercise for the best results. 

Don’t exclude carbohydrates all together

Remember that we should focus on a low refined carbohydrate diet with PCOS, not a no carb diet. Aim to include some whole food, un-refined carbohydrates in your diet, such as legumes, starchy veg and low sugar fruits, like berries.

Listen to your body

Listen to how you feel, look at how you’re recovering from exercise, and how well you’re performing. You know your body better than anyone else, so learn to trust your instincts and fuel your body in the right way for you. Don’t forget the important of rest days, not overdoing it, and getting plenty of sleep to help ensure you continue to improve and feel good.

Exercise is essential for managing PCOS well – it helps with blood sugar balance, it helps with controlling inflammation, and it provides excellent mental health benefits. By fuelling your body well, you can continue to enjoy those benefits!

Disclaimer: The information provided by the health and wellness coach is not intended to be a substitute for professional medical advice, diagnosis, or treatment. You should always consult your doctor or other healthcare provider before changing your diet or starting an exercise programme.

Courgetti – Three Ways

When we’re looking to control PCOS symptoms by improving insulin sensitivity, it can be a good idea to cut down (not cut out!) on our carbohydrate intake. I love a pasta dish, but it’s way too high in carbs to manage my hormones, so I love to chuck in some courgetti instead. That way I can still enjoy the delicious sauces.

Courgetti is basically spiralised or shredded courgette that can be used in place of pasta. This makes for a lighter lunch, helps you to cut down on carbs and increases your veg intake. 

Courgettes take on the flavour of what’s around them, so it’s important to make that tasty. Here are three quick options that you can use for lunch. 

First spiralise two good sized courgettes, then choose how you want to transform them into a delicious lunch for two.

CHILLI, LEMON, RICOTTA AND MINT 

½ red chilli, thinly sliced

50g soft ricotta 

½ small pack mint, leaves picked

Zest and juice of lemon

Salt and pepper

• Toss the courgetti in a bowl with the chilli, lemon juice, 3/4 of the mint, some salt and pepper.
• Put onto a plate and garnish with the lemon zest, reserved mint and small dollops of the ricotta.
• Enjoy!

PESTO (VEGAN)

Bunch basil

4 generous handfuls spinach

1 tbsp lemon juice

1 clove garlic

3 tbsp olive oil

2 tbsp nutritional yeast flakes

12 chopped cherry tomatoes

2 tbsp walnuts, chopped

• Whizz up the basil, spinach, lemon juice, garlic and olive oil in a blender. 
• Transfer to a bowl and add nutritional yeast and walnuts. 
• Add the courgetti and tomatoes and mix well. 
• Transfer to a pan and heat through, season to taste.
• Enjoy!

CARBONARA

1 clove of garlic, diced

4 slices bacon

4 eggs (depends on hunger)

2 tbsp grated parmesan

• In a frying pan, slowly cook bacon on both sides until crispy, remove and set aside. 
• Add garlic to pan and let it brown slightly on low. Add the courgetti too the pan with the bacon fat and garlic. Cook on medium/high until browned. 
• Add parmesan, stirring frequently to incorporate. 
• Meanwhile, poach the eggs in a separate pan. 
• Crumble bacon and stir into noodles. 
• Add poached eggs on top and serve.
• Enjoy!

How exercise can improve PCOS

Many of us with PCOS are told to ‘eat less and move more’ as a kind of panacea for our symptoms. It is not usually that helpful, as it is far too simplistic in dealing with a complex endocrine condition like PCOS. However, certain types of exercise can be helpful in managing symptoms and keeping PCOS under control. Let’s take a look at why.

High levels of insulin, or hyperinsulinaemia, leading to insulin resistance is one of the main driving factors behind PCOS symptoms. For more information on this, check out this blog. The improvement in insulin sensitivity that we gain from exercise is the main reason it can help with PCOS. Exercise improves insulin sensitivity by increasing the efficiency of how muscles respond to insulin, allowing them to take up more glucose from the bloodstream. Secondarily to that, exercise has also been seen to reduce oxidative stress and inflammation, both further drivers of PCOS (see this blog).

Research has shown us that women with PCOS who exercise regularly see improved menstrual regularity and improved ovulation. There are also further benefits in improved muscle tone, improved energy levels, and, possibly most importantly, improved mental health, particularly low mood and anxiety. So, what can we do to include exercise in our lives? And what types of exercise are best for those with PCOS?

If you’ve not exercised for a while, or if it’s not really ever been on your agenda, starting movement can be a daunting task. Adding in just one exercise session per week and doing it consistently is much more beneficial than trying to exercise every day and only managing it for a week. Start slowly, build the habit, and then layer on more types of movement.  Gradually, over time, work up to the recommended 150 mins per week – or 30 minutes of exercise 5 days per week. 

Additionally, if this is new to you, try out a variety of different activities. You might love the sounds of nature whizzing around on your bike in the countryside, or you may prefer pounding techno in a spin studio. The main thing is to find out what floats your boat.

Here are some simple ideas of how to incorporate movement easily into your day:

1. Stretching & Flexibility

Incorporating stretching exercises into your daily routine can help improve flexibility and reduce muscle stiffness caused by prolonged sitting. Check out examples on YouTube or Google a local class.

2. Walking breaks

Taking short breaks to stand up and walk around can help increase blood flow and reduce the negative effects of prolonged sitting on the body. Walking for 10 minutes after eating can also help to improve insulin sensitivity – win-win! Set an alarm on your phone to remind you to get up and move around, or if you have a smart watch enable the notification.

3. Strength training

Incorporating strength training exercises, such as bodyweight exercises or light resistance training, is especially good for women with PCOS. Increased muscle mass helps to improve insulin sensitivity. Plus, the added androgens that we have from having PCOS can actually be of benefit here – we’re usually pretty good at weight training! Here it might be worth investing in some expertise – online programmes such as with Caroline Girvan or Joe Wicks are available or see if there are local classes or PTs you can work with.

4. Yoga or pilates

Practicing yoga or Pilates can help improve posture, strengthen core muscles, and increase flexibility, all of which can help counteract the negative effects of sitting for long periods. There are heaps of online programmes, Yoga with Adriene being one of my faves. Or look online for local teachers and classes.

5. Cardiovascular exercises

Incorporating cardiovascular exercise, such as walking, running, cycling, or swimming, into your routine can help improve circulation, increase energy levels, and reduce the risk of chronic diseases associated with prolonged sitting. What did you love as a child? Were you always out on your bike, or a familiar figure at the local pool. Tap into that. It’ll feel hard at first, but you’ll get into the swing of it.

Start small but be consistent. And before you know it, exercise will be part of your life!

What is the worst exercise for PCOS? 

From initial research, there's no one 'worst' form of exercise, but studies have found that over-exercising and over-training can make periods irregular due to a spike in cortisol levels which can put your hormones into disarray.

The reason why a crazy sweat session (running, swimming, rowing, etc.) is typically not recommended for PCOS is because it can put your body under too much stress. This happens when you don’t give your body enough time to recover or if you’re exercising at a moderate pace for more than 60 minutes, causing your body to produce additional cortisol, a stress hormone.

Part of PCOS symptom management is stress reduction, so putting your body under additional stress can worsen your condition. I know how contradicting this all sounds, but below are the main points to remember if you are someone who loves heart pounding workouts and wants to continue those forms of exercises: 

• Keep workouts to under an hour
• Take breaks 
• Give your body plenty of time to recover
• Incorporate low intensity exercise
• Listen to your body and be on top of tracking symptoms
• Make sure you’re getting the proper nutrition to fuel your workouts

And if you'd like to chat further about movement and PCOS, why not get in touch?

Disclaimer: The information provided by the health and wellness coach is not intended to be a substitute for professional medical advice, diagnosis, or treatment. You should always consult your doctor or other healthcare provider before changing your diet or starting an exercise programme.

Eat your way to amazing skin

Most people don’t give a second’s thought to their skin – unless they’re scowling at the wrinkles or wobbly bits in the mirror. But when you suffer with PCOS, it can be something that you think about all the time. Sometimes making us avoid reflective surfaces or feel we can’t go out without a ton of make-up.

While diet isn’t the only answer, there are some changes that we can make fairly easily, that can have hugely positive effects on our skin.

Ditch the bad guys

A diet high in refined carbohydrates and sugar can not only play havoc with our hormones, but with PCOS can cause insulin to spike consistently leading to high levels of androgens (male hormones). Stick to a wholefoods diet full of good quality protein, brightly coloured veggies and healthy fats.

Alcohol, caffeine, food additives like flavourings and colourings, salt, sugar, and tobacco are full of cell-damaging free radicals, which play havoc with your skin. Ideally, cut them out altogether but certainly reduce them as much as you can.  

Be fat-friendly

Essential fats found in fish, avocados, nuts and seeds keep cell membranes soft and smooth – they’re nature’s perfect skin plumpers. Just in case the word ‘fat’ sends a red flag up for you, I want to reassure you that scientists have finally admitted all that ‘fat is bad for you and makes you fat’ propaganda was utterly flawed. Eating the right fat is not only not bad, but also really, truly GOOD for your health. And, when inflammation is such a key part of why our PCOS symptoms happen, particularly cystic acne, including those gorgeous anti-inflammatory Omega 3 fats in oily fish, nuts and seeds can really help.

Eat to reduce inflammation

Stock up on antioxidant-rich fruit and veg. These are crucial for your entire body – not just your skin. They help to reduce the systemic inflammation linked with PCOS. Eat them raw or lightly steamed as cooking for long periods destroys enzymes, minerals and vitamins and can create skin-damaging free radicals. 

A couple of simple exercises are these: make a concerted effort to add at least one extra portion of veg every night this week to your evening meal. You should also aim to ‘eat a rainbow’ over the course of the week – that means picking as many different colours of fruit and veg as you can. 

As a very general rule, each different colour group contains a different set of plant chemicals. Scientists now know that bringing a variety of different antioxidants into your diet has a synergistic effect, which means the combined result is more powerful than the individual parts. 

Drink up!

Keep skin cells plump and full by watching your hydration, this can help prevent overproduction of sebum, if you are well hydrated. Cells also need water to rebuild and to remove the build-up of waste products (toxins). It’s a very simple (and free) step that most people don’t prioritise and yet the results and be striking. Aim for at least 2-3 litres a day depending on weather conditions and your level of exercise. You’ll soon see the benefit for your skin. 

Helpful nutrients for skin health

Vitamin A helps control the rate of keratin. A lack of vitamin A can result in dry, rough skin. Foods to include: sweet potato, carrots, butternut squash, spinach, kale, collard greens, turnip greens, romaine lettuce.

Zinc for the production of skin cells. It also helps to reduce androgen activity, and it has anti-bacterial and anti-inflammatory properties. Foods to include: venison, fish, ginger root, lamb, lean beef, turkey, green vegetables, oats, nuts, sesame seeds, pumpkin seeds, yoghurt, scallops.

Vitamins A, C, E and selenium are antioxidants that limit the damage by free radicals and helps the skin to heal. Foods to include (aside from the vitamin C foods, above, and the vitamin A foods, below): sunflower seeds, almonds, spinach, swiss chard, papaya, mustard greens, asparagus, peppers, Brazil nuts, fresh tuna, some meats including pork, beef, turkey and chicken, cottage cheese, eggs, brown rice, sunflower seeds, spinach, oats, mushrooms.

Essential fats for making cell membranes. A lack of essential fats causes cells to dry out too quickly, resulting in dry skin. Foods to include: oily fish (salmon, sardines, halibut, scallops), flaxseed, walnuts, soya beans, tofu.

Watch what you put on your body, too

The skin is the largest organ in the body with a surface area about the size of a double bed. It soaks everything up you put on it, and what soaks in ends up in your blood stream. 

So, if your shampoo and conditioner or shower gel (all of which wash over you as you shower), or your body lotions or creams contain nasty chemicals like parabens or sodium lauryl/laureth sulplate, you are feeding yourself synthetic oestrogens that can wreak havoc with your hormones. Check labels for ingredients – often they may be marked as paraben-free. 

Learn how to deal with problem skin

A targeted nutrition plan can work wonders for skin problems like acne, particularly with PCOS. This kind of personalised nutrition is often poorly understood and isn’t really talked about in the media. It doesn’t work to just add to your diet a single ‘superfood’. However, a bespoke plan that takes into all of your skin – and health – concerns can make a huge difference. Ask me how. We’d love to help – why not book a call?

Salmon and Med Veg Kebabs

This is a gorgeous summer recipe - perfect for indoor grill or even on a BBQ when entertaining. 

And it's perfect for skin health - salmon - rich in anti-inflammatory Omega 3 fats; peppers - rich in collagen-promoting vitamin C; red onions and fennel - rich in antioxidants to help repair free radical damage to the skin. 

Serves 2 as a main, or 4 as part of BBQ

Ingredients

2 wild salmon fillets

1 fennel bulb, chopped into bite-size pieces

2 red peppers, chopped into bite-size pieces

1 lemon, washed

1 red onion, peeled, quartered and each layer separated

1 garlic clove, peeled and roughly chopped

2 tsp chilli flakes

2 tbsp olive oil

Fresh dill, roughly chopped

Sea salt and freshly ground black pepper

Method

• Preheat the oven to 160°C/325°F/Gas mark 3.
• Soak 4 wooden skewers in a large bowl of cold water or use 4 metal reusable skewers.
• Firstly, chop the salmon fillets into bite-sized chunks. Pop into a bowl.
• Wash and prep all the veggies, keeping them thin enough to cook through with the salmon.
• Slice the lemon and add to the bowl with the onion slices, garlic, and chilli flakes. Stir in the olive oil, and mix well thoroughly.
• Assemble the kebabs by adding a cube of salmon, then a sliced of lemon, then a slice of pepper, then the onion or fennel, and keep going until everything is used up.
• Place the kebabs onto a baking tray and cook in the oven for 6-8 minutes or until the salmon is cooked through. Alternatively, you can use a griddle pan or barbecue.
• Pop onto a serving plate, sprinkled with dill.
• Enjoy!

Why do we get acne with PCOS?

In a UK-based study, over 50% of women with PCOS reported experiencing acne, and highlighting its effect on their overall wellbeing. This compares to only 21% of British women without PCOS stating that they suffer with acne.

If you have PCOS, this might not be coming as much of a surprise to you! So, why do we women with PCOS suffer more with our skin than the average British woman?

This comes down to our hormone balance again. PCOS is an endocrine (hormonal) condition, and we see that most women with PCOS have higher androgen (or ‘male’ hormone) levels than women without PCOS.   

The higher androgen levels in PCOS can stimulate overproduction of sebum in the skin which can clog pores causing spots to form. Additionally, the low-grade inflammation consistent with PCOS can make the acne worse and more painful, sometimes turning into cystic acne, the type of acne that causes deep, painful bumps. It also tends to flare up when stress is involved, or around the time of our periods. 

PCOS-related acne is often found in areas of the body that are more androgen-sensitive, such as around the jawline, chin, chest, and back. This is because these areas have a higher density of androgen receptors, which respond to the higher levels of androgens more intensely. This leads to excess sebum production, as well as increased keratin production in the skin, which can clog pores and foster acne. The back and chest are particularly rich in oil glands, hence why those areas can be especially problematic.

The good news is that any of the dietary changes you make with your PCOS to help reduce androgens will then, in turn, help reduce the prevalence of acne that you’re suffering with.

Check out my blog about how to eat healthily for your skin. And, if you’d like to chat further, why not book a call? One of our one-to-one targeted programmes could be right for you.