The Truth About Exercise and PCOS: Debunking Myths and Highlighting Benefits
In the age of social media, misinformation can spread like wildfire. One such myth is that exercise is bad for health, particularly for those with Polycystic Ovary Syndrome (PCOS). Contrary to these claims, exercise can actually help restore menstrual regularities, lower androgen levels, and decrease cardiometabolic risks associated with PCOS. Let’s dive into the science behind these benefits.
1. Improved Insulin Sensitivity
Exercise, especially high-intensity workouts, significantly improves insulin sensitivity, particularly in the hours following exercise. Insulin resistance is a key, modifiable cause of PCOS. High-intensity exercise can also improve liver steatosis, high cholesterol, and high blood pressure, which are common in individuals with PCOS.
2. Increased SHBG Levels
High-intensity exercise boosts levels of Sex Hormone Binding Globulin (SHBG), a protein that binds to testosterone and estrogen, reducing the amount of biologically active testosterone. This can help alleviate hyperandrogenism symptoms. Additionally, lower estrogen levels due to increased SHBG may reduce breast cancer risk in both pre- and post-menopausal women.
3. Muscle Building and Metabolic Rate
Aerobic exercises like running, cycling, and swimming not only build muscle but also increase lean muscle mass. This, in turn, raises the basal metabolic rate and enhances insulin sensitivity.
4. Reduced Inflammation
High-intensity exercise lowers inflammation and boosts anti-inflammatory chemicals. PCOS is often associated with chronic low-grade inflammation, including elevated CRP and IL-6 levels. Exercise interventions have been shown to reduce these inflammatory markers in individuals with PCOS.
5. Improved LH to FSH Ratio
PCOS, particularly in lean individuals, is often linked to a higher LH to FSH ratio, contributing to anovulation. High-intensity exercise can help improve this ratio, promoting better ovulatory function.
While there isn’t enough evidence to definitively say whether high-intensity interval training (HIIT) or sustained cardio is better for managing PCOS, the key is to engage in moderate to vigorous exercise that you enjoy. Consistency and enjoyment are crucial for long-term benefits.
Remember, exercise is a powerful tool in managing PCOS and improving overall health. Don’t let misinformation deter you from incorporating it into your routine!