Embracing Wellness: The Transformative Impact of Low-Impact Exercise on PCOS
By Lauren Licatesi and Laura Cipullo
PCOS is a prevalent endocrine condition that affects women who are of reproductive age. It is typified by a range of symptoms, including irregular menstrual periods, excessive hair growth, acne, and obesity. In addition to these physical symptoms, PCOS is also linked with insulin resistance, increasing levels of androgens (male hormones), and elevated levels of cortisol, also known as the stress hormone. Even though PCOS has no known cure, treatment techniques frequently involve dietary and exercise modifications. Remarkably, research shows that low-impact exercise offers benefits to women with PCOS due to it’s affects of lowering cortisol, androgens, and enhancing insulin sensitivity.
Understanding Cortisol and Insulin in PCOS
There is a complicated connection between PCOS and cortisol, a hormone secreted in response to stress. Elevated cortisol levels have the potential to worsen PCOS symptoms by aggravating insulin resistance and encouraging weight gain, especially in the abdominal region. A research study conducted in 2023, studied the stress hormone cortisol, and the androgen DHEA levels among PCOS and healthy women. They found both cortisol and DHEA to be significantly elevated in PCOS women compared to healthy controls. The elevated level of cortisol and DHEA in PCOS women supports the hypothesis that stress is positively associated with this syndrome. Another defining feature of PCOS is insulin resistance, which is the body’s increased production of insulin in effort to lower the elevated blood sugar levels brought on by cells’ resistance to recognizing the presence of the insulin. Research shows excess insulin can aggravate symptoms like acne and hirsutism (excessive hair growth) by increasing the production of androgens.
The Benefits of Low-Impact Exercise
Walking, swimming, cycling, and yoga are examples of low-impact exercises that can raise the heart rate without overstressing the body. Here is how gentle exercise can benefit women with PCOS.
Lowering Cortisol Levels:
Low-impact exercise can assist in stress management and lower cortisol levels. For example, research shows yoga has been shown to reduce stress levels by promoting relaxation, reducing anxiety, and improving mood in infertile patients. This can help regulate the HPA axis and reduce cortisol levels. In contrast to intense physical activities, like HIIT or cardio which can cause a brief increase in cortisol levels, low-impact exercises facilitate relaxation and alleviate stress. However, research also shows that some HIIT workouts may be beneficial for the reduction of insulin resistance and improve cardiovascular health.
Increasing Insulin Sensitivity:
Insulin resistance affects up to 70 percent of women with PCOS. Research also shows yoga to be beneficial for improving insulin sensitivity This insulin resistance can contribute to hormonal imbalances, including an elevated LH/FSH ratio. Yoga may help improve insulin sensitivity by decreasing cortisol, reducing inflammation, and improving glucose metabolism. Engaging in regular, low-impact exercise helps the body become more sensitive to insulin. This results in decreased blood sugar levels and insulin production as cells learn to use insulin more effectively to absorb glucose from the bloodstream.
Weight management:
Research has found that weight loss has been shown to improve autonomic function (which regulates involuntary body functions) as well as inflammatory patterns (most people with PCOS have elevated levels of chronic inflammation). Even a small amount of weight loss can assist PCOS sufferers better control their menstrual cycles and lessen their symptoms. For people who may be starting from a point of poor fitness or who have joint difficulties, low-impact activities can be an efficient strategy to reach and maintain a healthy weight. Here at LCWNS we recognize weight loss is not always achievable nor is it the primary goal, rather the behaviors should be. Instead, focus on becoming activeand observe how this affects your body.
Improving Mood and Well-Being:
Because exercise releases endorphins, it is well-recognized to improve mood. Low-impact exercise can benefit those with PCOS who are more likely to experience anxiety and despair by improving their physical and mental health.
Start with 30 minutes of low-impact physical activity on most days of the week to yield noteworthy advantages. Select enjoyable exercises to ensure you can continue to with movement regularly and without increasing your stress hormones. You can also engage different muscle groups and maintain interest in your workout program by adding variation such as Tai Chi, walking and different forms of yoga.
Low-impact exercise may be a more approach way to ease into a physical fitness routine to manage PCOS and even enhance fertility. Low-impact physical activities such as yoga can be extremely beneficial for both the mind and the physical body.
References:
https://www.sciencedirect.com/science/article/pii/S2213398423001136
https://pubmed.ncbi.nlm.nih.gov/22808940/
https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1365-2265.2008.03305.x
https://bmcsportsscimedrehabil.biomedcentral.com/articles/10.1186/s13102-023-00653-z
