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What Is PCOS? How Can Exercise and Nutrition Help | Nutritionist Explains… | Myprotein
PCOS is very common, affecting one-fifth of women. Expert nutritionist offers some lifestyle-based nutrition and exercise recommendations that can help support women with PCOS to live healthier lives.
if you’ve never heard of PCOS before, that’s not surprising, but what is surprising is that it affects almost one-fifth of women of reproductive age, making it the most common hormonal condition in this group. What’s also surprising is that PCOS is one of the leading causes of anovulatory infertility in women and still very few people know about it. Hopefully, we can change that a little with this video. Richie Kirwarn, an expert nutritionist is going to talk about what PCOS is, and how PCOS can affect health and offer some lifestyle-based nutrition and exercise recommendations.
This video is not offering any diagnosis or claiming any treatments for PCOS. If you suspect you might have PCOS, go to your doctor and get a proper diagnosis and treatment.
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Chapters:
00:00 – Intro
01:20 – What is PCOS?
02:33 – PCOS + excess bodyweight
04:19 – Can calorie deficits help?
05:15 – Fibre
05:48 – Do extreme diets work?
07:07 – Importance of exercise
08:24 – Supplements for PCOS
11:09 – Got any more PCOS questions?
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#PolycysticOvarySyndrome #PCOS #MyProtein
What Is PCOS? How Can Exercise and Nutrition Help | Nutritionist Explains… | Myprotein
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1. Fauser BC, Tarlatzis BC, Rebar RW, Legro RS, Balen AH, Lobo R, et al. Consensus on women’s health aspects of polycystic ovary syndrome (PCOS): the Amsterdam ESHRE/ASRM-Sponsored 3rd PCOS Consensus Workshop Group. Fertility and sterility. 2012;97(1):28-38. e25.
2. Joham AE, Teede HJ, Ranasinha S, Zoungas S, Boyle J. Prevalence of infertility and use of fertility treatment in women with polycystic ovary syndrome: data from a large community-based cohort study. Journal of women's health. 2015;24(4):299-307.
3. Rosenfield RL, Ehrmann DA. The pathogenesis of polycystic ovary syndrome (PCOS): the hypothesis of PCOS as functional ovarian hyperandrogenism revisited. Endocrine reviews. 2016;37(5):467-520.
4. Glintborg D, Rubin KH, Nybo M, Abrahamsen B, Andersen M. Cardiovascular disease in a nationwide population of Danish women with polycystic ovary syndrome. Cardiovascular Diabetology. 2018;17(1):37.
5. Nestler JE. Insulin resistance and the polycystic ovary syndrome: recent advances. Current Opinion in Endocrinology, Diabetes and Obesity. 2000;7(6):345-9.
6. Teede HJ, Misso ML, Costello MF, Dokras A, Laven J, Moran L, et al. Recommendations from the international evidence-based guideline for the assessment and management of polycystic ovary syndrome. Human reproduction. 2018;33(9):1602-18.
7. Lim SS, Davies MJ, Norman RJ, Moran LJ. Overweight, obesity and central obesity in women with polycystic ovary syndrome: a systematic review and meta-analysis. Human Reproduction Update. 2012;18(6):618-37.
8. Panidis D, Tziomalos K, Papadakis E, Vosnakis C, Chatzis P, Katsikis I. Lifestyle intervention and anti-obesity therapies in the polycystic ovary syndrome: impact on metabolism and fertility. Endocrine. 2013;44(3):583-90.
9. Moran LJ, Noakes M, Clifton PM, Tomlinson L, Norman RJ. Dietary composition in restoring reproductive and metabolic physiology in overweight women with polycystic ovary syndrome. The Journal of Clinical Endocrinology & Metabolism. 2003;88(2):812-9.
10. Tolino A, Gambardella V, Caccavale C, d’Ettore A, Giannotti F, d’Anto V, et al. Evaluation of ovarian functionality after a dietary treatment in obese women with polycystic ovary syndrome. European Journal of Obstetrics & Gynecology and Reproductive Biology. 2005;119(1):87-93.
11. Georgopoulos NA, Saltamavros AD, Vervita V, Karkoulias K, Adonakis G, Decavalas G, et al. Basal metabolic rate is decreased in women with polycystic ovary syndrome and biochemical hyperandrogenemia and is associated with insulin resistance. Fertility and Sterility. 2009;92(1):250-5.
12. Hirschberg AL. Sex hormones, appetite and eating behaviour in women. Maturitas. 2012;71(3):248-56.
What is polycystic ovary syndrome? And
can nutrition help? Let's talk about that. How's it going guys? My name is Richie Kirwin, and
today we're going to talk about one of the most common conditions affecting women that you've
never heard about polycystic ovary syndrome or PCOS. So, if you've never heard of PCOS before,
that's not surprising. But what is surprising is that affects almost 1/5 of women of reproductive
age, making it the most common hormonal condition in this group. What's also surprising is
that PCOS is one of the leading causes of ambulatory infertility in women and still very
few people know, but hopefully, we can change that a little with this video. Now, before we
go any further, I just want to point out that in this video, we are not offering any diagnosis or
claiming any treatments for PCOS. If you suspect you might have PCOS, go to your doctor and get a
proper diagnosis and treatment. What we are going to do in this video is talk about what it is, how
PCOS can affect health and offer some lifestyle based nutrition and exercise recommendations
that can help support women with PCOS to live healthier life. I also want to say a big thank you
to both Georgia Cole Hoff and Dr. Amelia Thompson, who gave me a huge amount of input on some
of the nutrition and exercise strategies for PCOS that I'm going to talk about here. So PCOS
is a condition that results in alterations in hormone production in women. But because it's
a syndrome or a group of different symptoms that can often associate together, it often can
look very different in different women. The most common groups of symptoms which are associated
with PCOS are hyperandrogenism which means an excess production of testosterone, which can
lead to hirsutism or excessive hair growth and even male pattern baldness, in some women, insulin
resistance, which is a reduced ability of the body to respond to the insulin that we produce. This
is often associated with poor glycemic control or blood sugar control and it leads to a greater
risk of obesity, diabetes, and even cardiovascular disease, and chronic irregular ovulation, which
can manifest as irregular or painful periods and can be linked with infertility. And finally,
polycystic ovaries, which means having a lot of cysts in the ovaries. To be diagnosed with PCOS.
You may only need any two of the symptoms which I've just mentioned, which means you can have
polycystic ovary syndrome without actually having polycystic ovaries and you can have polycystic
ovaries without having PCOS. If all of that doesn't sound particularly pleasant, it isn't.
So managing symptoms effectively through diet and exercise can be really important for women with
PCOS. So let's start with one of the most common manifestations of PCOS. And that's excess body
weight. It turns out that women with PCOS are much more likely to be overweight or obese compared to
women without. Now that said, there is a type of PCOS called Lean PCOS where women can have the
other symptoms of PCOS. But while maintaining a normal body weight for women with PCOS and
obesity, losing some excess body weight can be beneficial and some studies show improvements
in hirsutism, insulin resistance and circulating androgen hormones like testosterone. In fact, a
number of studies have shown that reduced-calorie diets and weight loss of about 5% of body weight
can lead to improvements in the regularity of periods and even fertility in some women with
PCOS. Now, there are a couple of reasons for that, that are worth mentioning here. The first is
the fact that women with PCOS can have a much lower metabolic rate than women without it.
In fact, one study found that women with PCOS and insulin resistance can have a 40% lower basal
metabolic rate than women without PCOS and insulin resistance. In the same study women with PCOS but
no insulin resistance had higher BMR than that, but lower BMR than the general population.
That is a huge difference in metabolic rate, which means it can be a lot easier for women
with PCOS to gain weight, eating the normal recommended daily amount of calories for women
without the condition. That means women with PCOS may need to be a little more conservative with
calories, compared to the general population. To make matters even more difficult. There is
evidence that the increased levels of testosterone and women with PCOS can affect satiety hormones
like CKK, meaning those women have an increased appetite and food cravings and are more likely
to have a tendency to binge eat as well. So, what can you do practically to help with weight
reduction in PCOS, all the principles of calorie deficit still apply in people with PCOS, so I'd
really recommend checking out my video on how to plan a calorie deficit. The only difference like
I've already mentioned is that someone with PCOS may need to be more conservative with
calories. This is where food choice can be hugely important. If you've watched a few of my
videos, you'll know that one of the most important factors for long-term weight loss is being able
to stick to a diet long-term. One way to help you stick to a diet is to eat foods that help keep you
feeling full and that keep hunger at bay. Firstly, get plenty of protein at each meal protein is the
most filling macronutrient and helps keep hunger at bay for longer aiming for at least 30 grammes
of protein per meal is a good rule of thumb. Next, eat plenty of low-calorie density, high-volume
foods like fresh fruit and vegetables. These keep you feeling full and have very few calories
to help keep your overall calories low that can be as easy as aiming for at least two servings of
fruit or veg with each meal. Stick to high fibre foods or high fibre versions of foods. Fibre can
keep you feeling fuller for longer by absorbing water in your digestive system and slowing the
emptying of food. That means foods like fruits, vegetables, whole grains, like whole-wheat
products and oats and legumes like beans, peas and lentils can help keep you feeling fuller
for longer. This type of eating plan based mostly around Whole Foods will also have a low glycemic
load, meaning you will have smaller effects on your blood sugar which may have some benefits in
PCOS for helping to improve insulin sensitivity. You may also hear a lot of sources online say
that you need to eliminate carbohydrates and go keto. If you have PCOS. That's simply not true.
Well, the keto diet is absolutely fine if you like eating that way, and it can help you with weight
loss in PCOS. There is no reason that you need to do it. You will hear a lot of people mention a
lot of pretty extreme diets that they claim you need to follow. If you have PCOS. They might say
you need to go gluten-free or avoid dairy, cut out sugar or go completely carnivore on one extreme
or vegan on the other. It's all BS. Because food cravings can be higher with PCOS. Allowing
yourself some of the foods that you crave like carbs, for example, in moderation can be a good
strategy to help you maintain an overall healthy diet that said because calories can be lower
for people with PCOS. That means that overall, carbs may be lower too, as you will want to make
sure you're getting enough protein and sufficient fat in your diet. In that case, it might be a
good idea to punch your carbs together to make a more enjoyable meal while other meals might be
lowering carbs. bunching those carbs around your workouts either before or after might be helpful
for fueling your workouts properly or improving recovery depending on when you have your carbs. In
particular, bunching your carbs earlier in the day can be beneficial because we naturally are more
insulin sensitive in the mornings. Which brings me to my next point. Besides diet, exercise can
also be really important for women with PCOS. A combination of aerobic and resistance exercise
can not only reduce insulin resistance but can also raise resting energy expenditure, which
I've already said can be low in women with PCOS. On top of that, resistance exercise and exercise,
in general, can help to reduce the risk of many of the health conditions associated with PCOS like
cardiovascular disease and diabetes. What's really impressive is that exercise can have many of these
health-promoting benefits, even without any weight loss, which is yet another reason to make exercise
for regular health getting at least 30 minutes of moderate to high-intensity exercise daily is
recommended for health and if you can add some resistance exercise like weight training two or
three days a week, that can help maintain healthy muscle and strength levels too. I talk all about
the benefits of muscle as we age in my past videos too. So check them out for more recommendations.
Now, While I've been talking a lot about weight loss for PCOS. It's also worth mentioning that
women who have lean PCOS, meaning they don't have a lot of excess body fat shouldn't aim for weight
loss. Instead, they can use a lot of the diet and exercise strategies I've just mentioned while
maintaining their healthy weight. Losing weight may not be helpful in Lean PCOS besides diet and
exercise. There are some supplements that might be really useful for PCOS. Without a doubt, the most
exciting evidence for supplements in PCOS is for inositol or specifically Myo-inositol. This is
because there have been a lot of studies showing that inositol can help with the insulin resistance
that is common in PCOS. Inositols are substances that are naturally produced in our cells. But
because of the hormonal disruptions in PCOS, they can be metabolised slightly differently in PCOS
supplementing with elastin can increase insulin sensitivity, reduce androgen hormones in the
blood, improve blood sugar control, and even help bring back normal ovulation and periods and even
fertility. And Inositol seems to be a very safe supplement to take. So current recommendations are
two grammes of my own acetone twice a day, so four grammes in total. Another supplement that might
be worth considering is Berberine. Berberine is a compound found in the roots of some plants that
are commonly used in herbal medicine for women with PCOS. Supplementing with Berberine seems to
have many of the same benefits as Myo inositol. That means it can improve insulin sensitivity,
reduce the level of androgens in the blood, improve blood lipids like cholesterol
and triglycerides and even help to reduce chronic inflammation, which can be seen in PCOS.
In fact, some evidence suggests Berberine may be as effective as Metformin, a drug used to improve
insulin sensitivity in people with diabetes and women with PCOS. A Berberine dose of 500
milligrammes three times a day for a total of 1500 milligrammes, may be useful. Another interesting
fact is that women with PCOS tend to have lower levels of L carnitine. A molecule involved
in fat metabolism and levels tend to be even low in women with PCOS and higher levels
of body fat and more insulin resistance because of that supplementing with L carnitine may
actually be useful for women with PCOS by helping to improve insulin sensitivity, reduce body fat,
improve hormone levels and even restore a more regular menstrual cycle. We still need a lot
more evidence before we can say it's definitely effective, but it may be worth trying a dose of
1000 to 1500 milligrammes twice daily. And just on a final note, you know that I recommend long-chain
Omega-three supplements like fish oil or algal oil for general health, especially Cardiometabolic
Health because women with PCOS have a greater risk of diabetes and heart disease, it may
be worthwhile taking a long chain Omega-three supplements to fish oils have been shown to
improve risk factors like insulin resistance, cholesterol and triglycerides and women with
PCOS. A good daily dose to aim for is about 1000 milligrammes of combined EPA and DHA the most
bioactive omega-three fatty acids found in fish oil, or if you're vegan in algal oil supplements.
We really have covered a lot in this video. If you have PCOS yourself, you know how hard it can be
dealing with the symptoms, like I've already said, speaking with your doctor should be your
first port of call in helping you to manage it. On top of that, I really hope that the
lifestyle and supplement recommendations I've just gone through here might be able to help
alongside the medical treatment you receive. As always, if you have any more questions, let me
know in the comments below and remember to like and subscribe to the Myprotein YouTube channel for
more great evidence based nutrition information.
#PCOS #Exercise #Nutrition #Nutritionist #Explains.. #Myprotein
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You make working out feel like a breeze. Thank you for the fantastic content! Great video
As someone with PCOS, the low metabolism rate is real. Even if I skip meals, it seems any time I eat, I feel it immediately go to my thighs.
Ever since I realized that PCOS makes me more prone to be overweight, it was a relief in a way. I've been chunkier most of my life and now I know it's not necessarily my fault.
Best thing for PCOS is a vegan diet because adding other organs hormones to yours, exacerbates PCOS! However, beware, you will need to supplement for the lack of meat and dairy! These supplements do not need to be expensive!
Where is the evidence of the use of supplements you are suggesting? Can you pls signpost me to them?
Time to move on and find another company. You guys have become way too greedy
Thank you.
Thank you so much for this! I am lean PCOS. You and my gyne said the same thing about diet. Of course, this does not mean women like myself don't need to go to their gynes.