01/20/2021
Example post from my Nourish Bloom and Grow private group - to join, head here https://www.facebook.com/groups/nourisbloomandgrow/permalink/3826811850691877/?comment_id=3826842327355496
Not all, but most women who have PCOS, have insulin resistance. Insulin is a hormone that helps to control blood sugar levels, stopping you from having too much sugar in your blood. When you are insulin resistant, the cells in your body don’t respond normally to insulin. You can have normal blood sugar levels, but way too much insulin in the blood.
What is the problem with having high levels of insulin?
It can lead to weight gain, heart disease, diabetes and osteoporosis. If you have the genetic tendency for PCOS, too much insulin can delay ovulation and cause the ovaries to make testosterone instead of insulin. It also sends signals to the brain to make more androgens (or male hormones).
Most women with PCOS also have insulin resistance. This is empowering information! Finding out you are insulin resistant, then treating it benefit you in so many ways. Reducing insulin resistance, if you have PCOS, will often help you ovulate more regularly. And will reduce your risks of longer term issues that aren’t talked enough - heart disease, diabetes, osteoporosis and weight gain and non alcoholic fatty liver disease.
How do I know if I have insulin resistance?
Most women with insulin resistance are overweight, and particularly hold weight around their belly. A woman with a waist measurement of 35 inches or greater is very likely to have insulin resistance. Some women are insulin resistant but are lean. They typically hold more fat in their muscles and liver.
The blood tests for confirming insulin resistance are fasting insulin, HOMA-IR index, or a 2-hour insulin glucose challenge test.
What can I do to improve insulin resistance?
-Get carb savvy-
This is all about getting aware of the amount and types of carbohydrates you eat. It’s very important to cut back on sugar, even the “healthier” sugars like honey, agave syrup, maple syrup and dried fruits. A low GI diet, with slow digesting carbohydrates also helps to remove the insulin load. Low GI carbohydrates include things like beans, legumes, non starchy vegetables, rolled oats and nuts. Foods containing high GI carbs include anything made with white flour, sweet drinks, candy, white potato that is hot (more on this in foodie tips Tuesday). Women with PCOS who eat a low GI diet get more regular periods.
-Exercise-
While it’s possible to lose weight through dieting, exercise can help you change your metabolism more than through diet alone. I ask my PCOS clients to focus on exercise that helps them to build or maintain their muscle mass, like weight training. Having strong and healthy muscles helps to keep your cells sensitive to insulin. That’s opposite of insulin resistance 😉
-Gut health and insulin resistance-
There are links between inflammation in the gut, “bad” gut bacteria, and insulin resistance. Low grade inflammation can drive hormone imbalances of PCOS. And certain probiotics can improve (or decrease) insulin resistance. I tailor a gut optimising plan for my clients with PCOS that might include prebiotics or probiotics, often including a herbal supplement containing berberine. Berberine can improve gut bacteria, help with ovulation and prevent the ovaries from making too much testosterone.
-Other supplements-
These are some other supplements I recommend for insulin resistance. Always talk to your health care practitioner before adding in new supplements.
-Inositol is a vitamin B related nutrient. Studies have shown Inositol can help to reduce insulin resistance, and help women with PCOS to ovulate regularly.
-Cinnamon has been shown to decrease insulin resistance. This is one you can add to your diet, every day!
-Chromium is a micronutrient that also helps to improve insulin resistance for women with PCOS. It can also reduce cravings for sugar!
