Although not yet part of the diagnostic criteria for PCOS, insulin resistance has been proven time and again to be one of the major drivers of this very common and potentially devastating female syndrome.
Insulin is a very important hormone secreted by the pancreas, which is nestled just below the rib cage on the left. Insulin has an important role to play in the control of carbohydrate processing, and is responsible for metabolism and storage of fat. It also helps your cells to ‘take in’ glucose.
Glucose is a sticky substance, and if too much stays in the blood, it is dangerous. When a person’s body cannot respond properly to insulin, it produces excessive amounts (called hyperinsulinemia) in an attempt to remove this sticky glucose from the blood quickly. If hyperinsulinemia continues however, the cells turn down their response to insulin. They virtually turn down their hearing aids. After all, who wants to answer a continual knock at the door to an ever-annoying salesman! This is when insulin resistance results.
Some research suggests between 44 to 70% of women with PCOS suffer from insulin resistance, irrespective of whether they are overweight or slender. However, I believe this figure is higher.
Insulin resistance has a two-fold effect in PCOS. On one hand, insulin resistance increases the secretion of testosterone from the ovaries. On the other hand, it reduces the production of Sex Hormone Binding Globulin (SHBG), which is required to neutralise excessive testosterone in our blood. To make things worse, excessive free testosterone in the blood can further increase insulin resistance creating a vicious cycle.
Due to its dual effect, insulin resistance can both cause, as well as amplify, the symptoms of PCOS.
It is a major culprit behind the central obesity in women with PCOS and it can prevent the ovaries from producing an egg, leading to anovulation and infertility.
Common signs and symptoms of insulin resistance often seen in women with PCOS include:
* Skin tags
* Abnormal skin pigmentation − acanthosis nigricans
* Acne
* Excessive hair on face and body (and/or loss of hair from the scalp)
* Irregular or absent periods
* Increased triglycerides and/or high blood pressure
* Intestinal bloating
* Sugar cravings
* Fatigue and/or brain fogginess and/or depression and/or mood swings
A food plan laden with sugars, empty calories, unhealthy fats and processed foods, combined with stress and a lack of movement lowers our body’s sensitivity to normal levels of insulin over a period of time.
What can we do about this? Start with these 6 easy steps:
- A healthy lifestyle!
- A well-balanced food plan and exercise both have been shown to be very effective at reducing – even eliminating – insulin resistance.
- Ensure you sleep enough. 8 hours per night has been shown to help improve insulin sensitivity.
- Keep an honest eye on your stress levels, and put in place actionable stress reduction techniques.
- Exercise regularly. Interval training of 3 sessions per week, for just 15 minutes per session has been shown to significantly and positively alter your insulin levels.
- Supplement, if necessary. Fish oil, chromium and magnesium are effective at reducing insulin resistance.
From PCOS to perfect health,
Dr. Rebecca Harwin
‘The PCOS Expert’
Dr Rebecca has completed eight years of intensive University study, and holds three undergraduate degrees; a Bachelor of Chiropractic Science, a Bachelor of Applied Science (Clinical Science), and a Bachelor of Applied Science (Human Biology). She has also completed thousands of hours of further health studies. That makes her extremely qualified to be helping you to learn more about your hormones. She is passionate about combining her comprehensive education and research with her personal and clinical experiences to bring you a comprehensive way forward from PCOS to freedom.
Find her knowledge at ConquerYourPCOSNaturally and on FaceBook.
