Roughly 1 in 6 females have Polycystic Ovarian Syndrome (PCOS). In Family Medicine, I’ve seen this condition cause infertility and irregular periods, as well as acne and unwanted hair growth.
But PCOS also causes things that are harder to spot – metabolic disturbances and a higher risk of heart and blood vessel problems.
Let’s start with what PCOS actually is.
Polycystic Ovarian Syndrome (PCOS)
Polycystic Ovarian Syndrome is a problem with hormones. As I was writing this post, I realized how complicated it actually is. For instance, the name “polycystic ovarian” means multiple fluid-filled sacs called cysts on the ovaries. But some people with PCOS don’t have any cysts on their ovaries. Further, we’re not sure what causes it, although part of the cause is probably genetic. This article from John Hopkins gives more information.
What we do know is that PCOS is a hormone problem that affects many parts of the body. There are three main categories of hormone disruption that cause the symptoms we see with PCOS:
1. Too much male sex hormone
Male sex hormones, also called androgens, are usually seen in small amounts in females. PCOS causes too much male sex hormone, which can lead to new hair growth on the chest and back, less hair on the scalp, and acne.
2. Ovulation disruption
People with PCOS often have irregular periods. Instead of having a period every month, they may have one every few months. Problems with ovulation subsequently cause problems with fertility, which is a major concern for many patients.
3. Metabolism problems
People with PCOS are more likely to have obesity, insulin resistance, and a higher risk for type 2 diabetes and heart disease. They’re also more likely to have fatty liver disease and sleep apnea.
So, let’s talk about how exercise can help.
Benefits of Exercise in PCOS
Exercise is good for the body in countless ways. In PCOS, exercise is key to managing the metabolic issues and risks that come with this condition.
It helps ovulation
Exercise is great for fertility. In PCOS, exercise helps fertility by helping to regulate the menstrual cycle, and by improving insulin sensitivity.
It reduces the risk of type 2 diabetes
Exercise can help prevent type 2 diabetes. It helps lower blood sugar levels by making tissues like muscle more sensitive to insulin, and lowering the amount of insulin that needs to be released by the pancreas.
This is a big deal. Type 2 diabetes puts people at risk for other diseases, especially problems with blood vessels in the eyes, kidneys, heart, and legs, to name a few. In Family Medicine, I want to do what I can to help patients prevent diabetes. Helping to get people moving is one of the ways I can do this.
It reduces the risk of cardiovascular disease
Type 2 diabetes itself, and possibly PCOS on its own, increases the risk for cardiovascular disease. Cardiovascular diseases affect the heart and blood vessels, like heart attacks and strokes.
Exercise is amazing for blood vessels. It helps keep blood vessels flexible and resilient. Our society can seem obsessed with anti-aging for our skin. What I want is anti-aging for my blood vessels. Exercise provides this.
It helps mental health
PCOS can cause a lot of issues, which is one reason why mental health can be affected for people with this condition. Physical activity can help treat depression and anxiety, and improve mental health in general.
What Exercise to do for PCOS
Now that we know the ways in which exercise can help people with PCOS, what type of exercise should people do?
The answer is that the type of exercise doesn’t really matter as much as doing some form of physical activity consistently. Any exercise you can stick with week after week can help.
The current activity guidelines for PCOS are the same as they are for every adult in Canada: 150 minutes of moderate aerobic activity and 2 strength-training sessions per week. This brochure has a ton of information, like how intense “moderate” is, and how to get more physical activity into your life.
If possible, try to make a habit of moving every day by doing something you enjoy. If you need help, I recommend asking a physiotherapist or kinesiologist (or other registered professional) to help you to create an exercise routine that you can stick with.
I hope this helps you or your patients!
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