September is PCOS Awareness Month. I would like to share information that can be helpful in the treatment of PCOS. Insulin resistance is a core problem with PCOS. Insulin is a very potent growth hormone that can stimulate your appetite and tell your body to store fat. Insulin resistance can cause weight gain, carb cravings, hormonal imbalances, etc.
Seven Ways to Treat Insulin Resistance
By Lisa A. Borunda, FNP-BC
1. Moderate physical activity 3-5 times a week for at least 30 minutes. This occurs because exercise encourages the body to transport blood sugar into the muscles as opposed to storing it as fat. In anticipation of this process, the body up-regulates its ability to utilize insulin, increasing sensitivity.
2. Healthy diet. A diet that consists primarily of lean meats and dairy; high-fiber grains, vegetables and legumes; leafy greens; and fruit will substantially aid the body’s ability to balance insulin levels. Pairing complex carbs and protein also helps decrease the spike in glucose and insulin.
3. Getting a good night’s sleep. Deep, restorative sleep which is called slow-wave sleep is important for regulating blood sugar. Getting adequate slow-wave sleep requires sleeping at least six to seven hours per night and results in waking up feeling refreshed.
4. Managing stress. Stress results in overproduction of cortisol, a hormone that counteracts the effect of insulin.
5. Weight loss. Weight loss can make the body more sensitive to insulin and lower blood glucose levels. Maintaining a lower body weight by eating fewer calories will also result in less demand for insulin.
6. Medication. Medication such as Metformin decreases insulin resistance and improves insulin sensitivity; thereby helping the insulin the body makes work more effectively.
7. Supplements. Vitamins, dietary and herbal supplements such as inositol, magnesium, manganese, B vitamins, cinnamon and chromium may also help with insulin resistance by increasing sensitivity.
