Page 26 - February 2020 Issue Forensic PDF

How To Reverse Polycystic Ovary

In a 4-week study, per- helps reduce stress levels pared with those without,”
forming resistance training and enhance the quality of and women with PCOS P
three times a week led to life. especially had difficulty C

lower androgen and sex- No matter what type of falling asleep. O
hormone binding globulin activity you choose to do, S

levels, weight loss, and PCOS researchers recom- The good news for women
increased muscle mass in mend getting at least 30 with PCOS is that the A
women with PCOS. minutes of low to moder- sleep disturbances will W

ate intensity exercises, like most likely be cleared up A
Aerobic Exercise yoga, cycling, or a brisk by the diet and lifestyle R

walk, every day. (Add in adjustments suggested in E
Aerobic exercise has resistance training, three this article. However, if N
been shown to help lower days a week, for even bet- getting 7-9 hours of restful E

inflammation, reduce in- ter results.) sleep is still an issue, then S
sulin resistance, promote meditation will help tre- S

weight loss, and improve Another important thing mendously.
reproductive function in you need to prioritize is 2
women with PCOS. In stress reduction. The more Meditation 0

one study, 56% of women stressed you are, the more 2
with amenorrhea who insulin resistant your cells Studies have shown that 0

performed aerobic exer- will be. This will cause an meditation lowers corti-
cise for 12 weeks began increase in insulin levels sol levels and improves
menstruating again. These and PCOS symptoms. blood sugar biomarkers,

results are pretty amazing, which leads to a reduction
and only aerobic exercise Sleep in insulin resistance and

is to blame. The most efficient way to insulin secretion. Meditat-
reduce stress levels is with ing 30 minutes before you
Yoga sleep. However, quality plan on going to sleep is

sleep is harder to come a great way to improve
Based on research in by for most women with sleep quality and reduce

adolescents with PCOS, PCOS. In a review pub- stress at the same time.
practicing yoga seems to lished in Human Repro- _____________________
improve reproductive hor- duction, researchers found ___________________

mone levels, insulin resis- that “sleep disturbances Putting It All Together
tance, and cardiovascular were twice as common in — The Ideal Diet and

disease risk factors. It also women with PCOS com- Lifestyle for Women with

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