Introduction:
PCO or polycystic ovarian syndrome is one of the existing causes of female infertility, which approximately, 14% of women of reproductive age suffer! Androgens, the hormones are more common in women who suffer from PCOs. They create insulin resistance, storing more fat instead of burning it. That’s why there are a lot of struggles for women who suffer from PCOs.
The medical experts globally state that weight gain caused by PCOS can negatively impact women’s health. There is a big risk of increase in diabetes, liver disease, heart disease, and stroke as per Best PCOS Doctors near me! So, it is imperative that women have to maintain a healthy weight.
Let us check the exercises and dietary plans for women suffering from PCOs to reduce weight and manage their healthy lifestyles.
1.Exercises for women with PCOs:
Exercises are required for all people of any age. But, PCO-affected women need it especially as they tend to become overweight too soon. As they are prone to insulin resistance, they are more likely to become obese and develop diabetes, which creates a challenge to reduce weight! Excessive body weight and lack of physical exercise go hand in hand. PCO sufferers need to exercise either at home or at a gym to regulate their hormones and lower their testosterone levels.
Due to exercise, PCOS symptoms like acne and extra hair growth can be toned down. Starting from aerobics to yoga or weight training is essential for them according to the Center for PCOS Treatment for Weight Loss in Malad.
By exercising regularly, the affected person can balance the hormones by increasing endorphins while decreasing estrogen and insulin. Exercises help in eradicating snoring, and sleep apnea among PCO affected and promotes sound sleep. Exercising right before a meal can help improve one’s metabolism so, more carbs are stored as energy than fat.
2.Stress needs to be controlled:
Stress increases cortisol levels, which is detrimental to weight gain! Stress control exercises like deep breathing, meditation, and yoga are required. So, the affected person will get a deep slumber. A good sleep of a minimum of 7 to 8 hours is required for a PCO-affected person, as per the directives of PCOS Treatment for weight loss in Malad. Pilates is also recommended by them for burning calories apart from regular workouts. This helps in improving insulin sensitivity and overall muscle toning.
3. Following the Perfect Diet is of Prime Importance:
Apart from the stringent exercise and workouts, adopting the best diet is also required for PCOS patients. First and foremost, they should add more vegetables to the diet. Vegetables provide magnesium and vitamin A, which are rich in nutrition. Magnesium helps build strong bones, and vitamin A strengthens the immune system and eyesight! As per advice from the Best PCOS Doctors near me, when one adds vegetables as the main meal staple, she consumes fewer calories without compromising on nutrition.
If one follows a non-vegetarian diet, then for breakfast, one should have scrambled eggs with toast without butter. It can have Italian seasoning, turmeric, and black pepper along with some chopped vegetables like spinach, lettuce, tomatoes, etc. Any fresh fruit can be as well! The best center for PCOS Treatment for weight loss in Malad has the best suggestions for lunch. one can have grilled chicken, sandwich, or wraps, with rotis or chapatis. Rice intake should be less for rice lovers. Cauliflower rice is also a better option. The important advice from Best PCOS Doctors near me for dinner includes vegetables, and grain dishes like quinoa, noodles, etc. Chicken breast or fish grilled or fried with less oil will do. Smoked salmon, and lentils, also to add a little fatty diet, then avocado, nuts or seeds.