High blood sugar levels and insulin resistance are a major contributor to PCOS symptoms. Learn about what this means and how to improve your blood glucose levels.

Key takeaways

• Insulin resistance is a major contributor to PCOS, affecting blood sugar levels and increasing the risk of type 2 diabetes and metabolic syndrome.
• A balanced diet, regular exercise, and stress management are crucial lifestyle factors in managing PCOS and improving blood sugar levels.
• Monitoring blood sugar levels, using tools like continuous glucose monitors and apps like Vively, can help in effectively managing PCOS and related health conditions.

Millions of women worldwide suffer from polycystic ovary syndrome (PCOS), which is often linked with insulin resistance. Understanding the connection between PCOS blood sugar levels and insulin resistance is crucial in effectively managing the symptoms and improving overall health.

The root cause of PCOS for many women is insulin resistance. In the majority of PCOS cases, insulin resistance is a significant contributor to hormone imbalance, increasing the risk of type 2 diabetes and metabolic syndrome. Both insulin resistance and high androgen levels contribute to many of the common symptoms experienced by women with PCOS.

If you have PCOS, it's essential to consult your healthcare provider to help prevent the development of other metabolic conditions later on and improve your quality of life.

Impact of high blood sugar on PCOS symptoms

When blood sugar levels are consistently elevated, the body becomes less sensitive to insulin, leading to insulin resistance. This further exacerbates hormonal imbalances and worsens PCOS symptoms. Some of the impacts of high blood sugar on PCOS symptoms include:

• Increased risk of type 2 diabetes and metabolic syndrome: insulin resistance and high levels of glucose in women with PCOS may raise their risk of developing these metabolic conditions.
• Weight gain and difficulty with weight loss: high insulin levels and insulin resistance can make it challenging for women with PCOS to lose weight, which is an essential part of managing the condition for many women.
• Worsening hormonal imbalances: high blood sugar levels can contribute to increased androgen production, leading to symptoms like acne, hirsutism (excessive hair growth), and irregular menstrual cycles.
• Increased inflammation: high blood sugar levels can cause inflammation in the body, further aggravating PCOS symptoms and overall health.
• Impaired fertility: insulin resistance and high blood sugar levels can affect ovulation and fertility in women with PCOS.

Fortunately, there are many ways you can address hormonal imbalances affecting your body's insulin production and keep your blood sugar within normal levels.

Ways improve your blood sugar levels with PCOS

Lifestyle factors can either help or aggravate health conditions. PCOS requires a combination of diet, exercise, and stress reduction. This combination can increase insulin sensitivity and treats impaired glucose tolerance.

Here are some tips to help you stabilise your blood sugar levels:

Eat a balanced diet

• Focus on whole foods rich in fibre, such as fruits, vegetables, legumes, and whole grains
• Choose lower glycaemic index (GI) carbohydrate options to prevent blood sugar spikes
• Reduce your added sugar intake  — PCOS and sugar-filled diets may exacerbate insulin resistance
• Include lean protein sources like chicken, fish, beans, and legumes
• Incorporate healthy fats from sources like avocados, nuts, seeds, and olive oil

Exercise regularly

• Engage in moderate intensity exercise, such as brisk walking, cycling, weight lifting, or swimming
• Aim for at least 150 minutes of exercise per week, spread across several days
• Aim for at least 150 minutes of exercise per week, spread across several days
• Include both aerobic and resistance training to improve insulin sensitivity and metabolic health

Manage your stress levels

• Practice relaxation techniques like meditation, yoga, or deep breathing exercises
• Maintain a healthy work-life balance and set realistic expectations for yourself
• Seek support from friends, family, or a professional therapist if needed

Monitor your blood glucose levels

• Consider wearing a continuous glucose monitor (CGM) to track your blood sugar throughout the day
• Use apps like Vively to receive personalised nutrition and lifestyle recommendations for managing PCOS and other health conditions

Prioritise sleep

• Aim for 7-9 hours of quality sleep each night
• Establish a consistent sleep schedule and create a relaxing bedtime routine
• Limit exposure to screens and bright lights before bedtime to encourage natural melatonin production

By implementing these strategies, you can effectively improve blood sugar levels, manage PCOS symptoms, and enhance your overall health and wellbeing. Remember that consistency is key, and it's essential to work closely with your healthcare provider to monitor your progress and adjust your treatment plan as needed.