PCOS and Insulin Resistance: What You Need to Know

Understanding Insulin Resistance in PCOS

Insulin resistance is a key factor in Polycystic Ovary Syndrome (PCOS). When your body becomes resistant to insulin, it can lead to increased androgen production and various PCOS symptoms. Understanding this connection helps create more effective management strategies.

Signs of Insulin Resistance

Common indicators include:

• Nighttime sugar cravings
• Rapid weight gain
• Fatigue after meals
• Difficulty losing weight
• Increased hunger

Managing Medications

Important considerations include:

• Understanding metformin effects
• Fasting with medications
• Timing of medications
• Possible side effects

Dietary Strategies

Focus on these approaches:

• Blood sugar balancing meals
• Regular eating patterns
• Timing meals appropriately
• Portion awareness

Beneficial Foods

Include these insulin-friendly options:

• Zucchini for low-carb meals
• Kohlrabi for fiber
• Cucumbers for hydration
• Eggplant for nutrients

Supporting Recipes

Try these insulin-friendly meals:

• Liver-supporting green bowls
• Blood sugar-balancing salads
• Protein-rich breakfasts

Exercise and Insulin Sensitivity

Important movement strategies:

• Regular physical activity
• Strength training
• Post-meal walking
• Consistent movement

Sleep and Insulin

Optimize sleep by:

• Maintaining regular sleep schedules
• Creating bedtime routines
• Managing stress levels
• Limiting evening screen time

Stress Management

Reduce insulin resistance through:

• Regular relaxation practices
• Mindful eating
• Breathing exercises
• Gentle movement

Supplementary Support

Consider these additions:

• Nutrient-rich broths
• Anti-inflammatory foods
• Gut-healthy vegetables

Extra Tip: Blood Sugar Monitoring

Consider keeping a log of foods and their effects on your energy levels, mood, and hunger to identify personal triggers and optimal meal timing.

How This Article Was Made

Research included reviewing:

• Clinical studies on insulin resistance and PCOS
• Endocrinology research papers
• Nutrition science journals
• Clinical practice guidelines

Key sources included:

• Journal of Clinical Endocrinology & Metabolism
• Diabetes Care Journal
• European Journal of Endocrinology
• International Journal of Endocrinology