For the estimated one in 10 women who have polycystic ovary syndrome (PCOS), getting to grips with the habits and interventions that aid symptom management can be incredibly overwhelming \u2013 not least because there\u2019s still so much that\u2019s misunderstood about the condition. <\/p>\n
While it primarily affects ovarian function, it\u2019s also linked to an imbalance in certain hormones<\/a>, which can cause disruptions to the menstrual cycle<\/a>, and is thought to impact everything from fertility<\/a> to skin and hair health. \u2018Despite its name, PCOS doesn\u2019t actually involve true \u201ccysts\u201d on the ovaries, which can make it confusing,\u2019 explains Dr Frankie Jackson-Spence<\/a>.<\/p>\n Although social media is full \u2013 almost suffocatingly so \u2013 of lifestyle tips for people living with PCOS, substantiated and evidence- or expert-backed advice is in short supply. Unless, of course, you\u2019re following Dr Hazel Wallace<\/a>, author and women\u2019s health nutritionist, who has documented her own experiences with PCOS.<\/p>\n What to Read Next<\/p>\n In recognition of PCOS Awareness Month, Dr Wallace shared a list of eight habits for managing symptoms with her Instagram following, along with an important message for those who are newly-diagnosed: \u2018Getting a PCOS diagnosis can feel overwhelming \u2013 I\u2019ve been there. But remember, you don\u2019t need to change everything at once. Small, actionable steps make the biggest difference over time.\u2019<\/p>\n The former NHS doctor advised followers to track their menstrual cycles and symptoms, and prioritise gut health<\/a> and sleep<\/a>. She also recommended a specific type of exercise: strength training.<\/p>\n According to Kate Rowe-Ham, menopause fitness specialist and founder of Owning Your Menopause<\/a>, while strength training is beneficial for most people, it\u2019s particularly powerful for those with PCOS. \u2018Research shows<\/a> it helps balance hormones, which can improve symptoms such as irregular cycles and acne<\/a>. It also improves insulin sensitivity<\/a>, making it easier for the body to regulate blood sugar.\u2019<\/p>\n \u2018Building muscle<\/a> improves how your body uses glucose, reducing insulin resistance<\/a> \u2013 a key driver of symptoms,\u2019 Dr Wallace shared on Instagram. Insulin resistance (where your body has difficulty responding to the hormone insulin, leading to elevated blood sugar levels) is a hallmark of PCOS, and can worsen symptoms and increase the risk of developing type 2 diabetes<\/a>. \u2018[Strength training] can also help balance androgens, support hormone health and improve body composition,\u2019 Dr Wallace continues. <\/p>\n This isn\u2019t the first time she has championed strength training for PCOS management on social media. In an Instagram post from September 2020, she wrote: \u2018Resistance training<\/a> (in this context \u2013 lifting weights) has been shown to improve insulin sensitivity and blood glucose regulation in people with type 2 diabetes and so seems like a no-brainer as an effective strategy in PCOS. One study investigating resistance training alone<\/a> (three times per week) reported improved body composition (visceral fat loss and increased lean muscle mass<\/a>), menstrual regularity, and decreased blood testosterone levels.\u2019<\/p>\n Strength training isn\u2019t the only type of movement proven to help with PCOS symptom relief. Dr Wallace\u2019s second activity-focused recommendation requires next to no time or effort at all: walking<\/a>. \u2018A 5-10 minute walk after meals<\/a> can improve blood sugar control and support insulin sensitivity,\u2019 she writes. Dr Jackson-Spence seconds this advice. \u2018Any form of movement counts,\u2019 she says. \u2018Strength training is effective because building skeletal muscle mass helps \u2018mop\u2019 up glucose from the blood and improve insulin sensitivity. Even light activity, like walking after meals, helps fire up your existing muscles and therefore increases glucose uptake by muscles, reducing post-meal blood sugar and insulin spikes.\u2019<\/p>\n Related StoryStrength training for PCOS: How to get started<\/p>\n In her Instagram post, Dr Wallace recommends two strength training sessions per week, and Rowe-Ham agrees. \u2018For those new to exercise, strength training twice a week is a good starting point.\u2019 Of course, you can alter the frequency of your workouts based on your experience level, lifestyle and goals.<\/p>\n \u2018Full-body sessions with simple compound movements, such as squats<\/a>, glute bridges<\/a>, rows, presses, and core<\/a> stability work are effective,\u2019 Rowe-Ham adds. She recommends performing 2-3 sets of 8-12 repetitions at a manageable, but challenging, weight (you should feel as though you have one or two more reps in the tank after you finish a set). \u2018This creates the foundation for long-term progress,\u2019 she says. \u2018Combined with daily walking<\/a>, this approach offers a practical, balanced way to manage PCOS and feel stronger both physically and mentally.\u2019<\/p>\n It\u2019s crucial to remember, however, that physical activity \u2013 including strength training \u2013 is just one component of PCOS symptom management. \u2018It\u2019s important you speak to your own doctor to explore other useful tools like nutrition<\/a>, and medication too in some cases,\u2019 Dr Jackson-Spence emphasises. She also reiterates Dr Wallace\u2019s sentiment, encouraging you to ease into training: <\/p>\n \u2018When starting strength training it\u2019s important to go slow and build it up gradually. Consistent changes to your lifestyle that can compound over time will have more of a positive impact than launching into an intense gym regime that is unsustainable for your lifestyle.\u2019<\/p>\n Related Stories