PCOS Rehabilitation Program

The first thing to know about PCOS is that the exact cause is unknown, in fact, it is likely that there is a combination of factors of PCOS that trigger the hormonal imbalance. (4)

In PCOS there is an excess production of androgens (male hormones) which may be of ovarian or adrenal origin.

Elevated androgens are the main cause of the “masculinising” features of the syndrome (coarse facial hair in the chin area and fat distribution predominantly in the abdominal area).

Research shows that PCOS also appears to have a profound hereditary origin. (2)

Therefore, daughters whose mothers have PCOS are at increased risk of having the syndrome.

So far 4 types of PCOS have been described:

1. Insulin Resistance PCOS
2. Adrenal PCOS
3. Post Pill PCOS
4. Inflammatory PCOS

I would like you to read my article on the types of PCOS so that you can get a more detailed idea of the causes of PCOS.

Through a professional and comprehensive consultation completed before creating the PCOS rehabilitation program, it will be possible to clearly define which type you belong to.

You can have a free consultation now; Book here!

This is important as it allows you to individualise the programme taking into account many personal aspects such as:

• Specific type of PCOS
• Personal and family history
• General physical condition
• Food allergies
• Food likes and dislikes
• Work schedule
• Personal and work relationships
• Body injuries like back pain, knee pain, shoulder injury etc. (important for customisation of PCOS training)

In addition, as the goal is your health, it must be determined what risks you have based on your background and current lifestyle.

PCOS is not just about periods that stop and start constantly.

Without proper monitoring and management, this syndrome can increase your risk for PCOS:

• Obesity
• Chronic inflammation
  
• Insulin resistance, which can lead to diabetes and reduced lifespan

The disorders associated with Polycystic Ovary Syndrome are very serious

After 25 years of follow-up, an observational study found that 26% of women with PCOS in the UK develop type 2 diabetes, (5)

In addition, they may have a low level of good cholesterol (HDL), a high level of bad cholesterol (LDL) and excess triglycerides.

Did you know that these factors can increase your risk of having a heart attack or stroke in the future?

A laser sharp customised, radical but super sustainable lifestyle change is essential to help you stop all the risks of PCOS.

The personalised approach of a highly nutritious, science-based diet allows you to lose weight but also:

• Helps lower the androgens that cause your symptoms
• Improves mood
• Restores ovulation
• Improves overall fitness
• Improves insulin sensitivity
• Heals the gut through an anti-inflammatory diet
• Supports detoxification, which is achieved by limiting processed foods
• Ensures optimal nutrition in order to achieve a pregnancy

Eating a balanced diet that meets nutritional needs, maintains a healthy weight and promotes good insulin levels can help women with PCOS feel better.

But, a balanced diet does not mean eating a little of everything and hoping for the best.

Dieting without supervision is like leaving your health to chance.

There is a specific diet for you and the mission of comprehensive consultation is to find out what it is.

Depending on your type of PCOS and the associated disorders you have, different nutritional approaches can be created,

For example, some types of diet that you could implement with the proper supervision of a professional PCOS team in London are:

Low glycemic index diet

The precise concept of the glycemic index indicates that it is the measure of how fast a food can raise your blood sugar (glucose) level. (6)

The body digests foods with a low glycemic index more slowly, which means that this type of diet at least to some extent allows you to control glucose levels and improve insulin resistance.

Insulin resistance can be a cause of PCOS, but it can also be part of the symptoms of PCOS.

That is why it is essential to start with a customised dietary management PCOS nutrition programme right from the beginning.

Foods with a low glycemic index include whole grains, legumes, nuts, seeds, fruits, starchy vegetables and other unprocessed foods.

Anti-inflammatory diet

Anti-inflammatory foods, such as fruits, green leafy vegetables and extra virgin olive oil, can reduce symptoms related to inflammation. (7)

In this type of diet it is important to define if you have any gastrointestinal problems like IBS or IBD etc, in order to avoid those foods that can make you feel discomfort.

An important point of the PCOS diet is that it should make you feel good, but it should also make you feel happy.

By eliminating inflammation, which is one of the causes of PCOS, your symptoms will begin to improve noticeably.

Your gut will start to function properly and that will be conducive to improving your mood.

Did you know that the brain and the gut are closely related and therefore the health of one has an impact on the other? (8)

Research shows that a sick gut can disrupt the synthesis of serotonin since 95% of it is produced right there! (9)

Did you know this?

A dedicated PCOS and mental health nutritionist will always put gastrointestinal health first because that is where the key to happiness lies.

Cardioprotective Diet

The focus of this type of diet is to steer you away from the risk of heart-related disease, as women with PCOS are at increased risk of cardiovascular disease. (10)

When you limit foods high in saturated fats such as animal meats and processed products high in sugar: (11)

• Improve your cholesterol level
• Lower your triglyceride levels
• Improve PCOS symptoms
• Improve your digestive system (processed foods are extremely damaging to your intestinal flora)
• Lowers your body weight
• Decrease chronic pain

As a general measure, I could advise you to avoid harmful treats and snacks and eat healthy foods.

But, is that enough information for you to get the results you want?

Of course, it is not.

You need a thorough understanding of your particular case as you may need a combination of some of these diets.
When it comes to PCOS, I don’t like to overlook any details, as dietary customisation is one of the cornerstones of successful results.

Just like Jessica, before we met she tried everything on her own without making any progress.

Jessica says:

“As part of the medically supervised exercise and nutrition plan I was provided with a compressive range of recipes and expert dietary advice to understand where I was going wrong.

i.e., Rather than feel constrained, the large number of delicious recipes made me feel that I had plenty of yummy foods to eat. Jazz provided plenty of practical steps for me to follow. Also, it became evident that I needed to take supplements and sort out a thyroid issue that medical professionals had missed.”

Having the right dietary solution allowed her to get active again and get her period back.

One of the super positive changes that nutrition customization will create is that it will be very easy for you this time to follow a PCOS nutrition programme properly.

This is because the delicious meals will be created up solely and exclusively of a very large variety of foods that you will get to like!

Your medically supervised programme will guide you all the way and it will focus on the specific foods you need to meet your nutritional and metabolic needs.

Through your laser sharp and super varied customised nutrition, it is possible to manage the hormonal imbalance that causes increased androgens and therefore control your symptoms. (12)

You can achieve this by selecting the right nutrients in your daily diet and taking natural supplementation as needed.

If you are overweight, you should work on reducing body fat, this is important because adipose tissue is considered an endocrine organ!

Did you know that? (13)

This means that the fat stored in your adipose tissue produces hormones, and these hormones can worsen the hormonal imbalance of PCOS the higher your body fat percentage.

Lifestyle changes that include a PCOS rehabilitation program can modify the course of PCOS and decrease the risks of this syndrome. (1)

But it is also special because exercise restores self-esteem to women who have lost the ability to love themselves due to the anxiety generated by the symptoms of polycystic ovary syndrome.

• Do you still look in the mirror over and over again before you leave the house because you don’t feel confident in your clothes?
• Do you feel self-conscious about going out with your friends because of your appearance?

I don’t want to highlight the things that make you feel bad.

I just want to tell you about the solution to this problem.

Yes, as long as you follow a personalised programme guided by this team of highly trained professionals: PCOS DOES HAVE A SOLUTION.

No matter how long you have been out of exercise or if you have injuries that prevent you from performing certain movements, together we can create an exercise plan to suit your requirements.

I teach my clients to use their full capacity to achieve their transformation.

We do this step by step, using highly effective techniques to increase your strength, stamina, resilience to exercise, agility, flexibility and endurance.

I had one client who wanted to feel more active so that she could do outdoor physical activity with her husband without ending up exhausted or quitting in the middle.

Jessica was very motivated, but at first the symptoms of PCOS bothered her.

After finding the right exercises for her, her transformation began in impressive fashion.

• “The training was always challenging but Jazz never pushes you more than you can.

The next day I never felt too much muscle pain, meaning that I was pushing myself without risk of injury.

I used to experience back pain including some sciatic pain.

I am not experiencing back pain in the same way.”

Are you ready to experience wellness at its best?

Read about how exercise can benefit you here:

Improve your ovarian health with cardiovascular exercise

Brisk walking, gentle jogging, stationary jogging and cycling are some of the cardio exercises widely used to improve cardiovascular health.

Through this type of aerobic exercise, oxygenation of the body’s systems is improved by increasing blood circulation.

This means that cardio exercise is a refreshing oxygen bath that wakes up your organs, including your ovaries!

Studies show that after 16 weeks of laser sharp customised training, significant changes in the reproductive system related to PCOS symptoms have been observed: (14)

• Restitution of menstruation
• Restoration of ovulation
• Increased insulin sensitivity

These changes occurred even in women who did not change their body weight. (14)

Do you know why this is a very important fact?

Because it means that with a customised exercise programme on your side you win a good part of the battle!

That’s why my PCOS rehabilitation program includes customised exercise and bespoke diet as two tools that when combined become a powerful solution for all women suffering from PCOS.

– Would you like a free consultation to define every aspect of your case?

Schedule it here.

Pilates exercises for the rehabilitation of women with PCOS

Research shows that by practising physical exercise such as Pilates, the insulin receptors in the muscles are activated and the excess insulin in the blood is captured, thus achieving normal levels. (15)

In other words, your ovaries won’t pick up insulin and your symptoms will improve!

This includes acne, hair loss and coarse hair on your face!

On the other hand, regular physical activity decreases inflammation levels and helps to control stress.

Of course,

This is all in general terms.

This is why you need a more specific approach, not just because you have PCOS, but because you are unique.

If I’m training two women with PCOS and they both complain of back pain, knee pain, shoulder, joint pain or neck pain during exercise, it’s important to know the cause.

That’s why I’m very insistent about the initial comprehensive consultation, so that I can gather all the details of your history and injuries.

This is crucial.

During training I focus 100% on improving your physical ability, and not being aware of your injuries beforehand could cause you harm.

As a hypothetical case, the first woman might have back pain or neck pain caused by a cervical or lumbar herniated disc.

In this case, exercises that require neck mobilisation cannot be performed and she should probably be receiving physical therapy at the same time.

But, the second woman presents with a cervical pain of short evolution that has a muscular origin specifically in the area of the trapezius muscle.

This area tends to contract due to:

• Holding an awkward posture for a prolonged period of time.
• Poorly executed physical exercise
• Sleeping in an uncomfortable position
• Working with your face tilted downwards

In this case it can be improved with customised Pilates exercises, or selected stretching and gentle bespoke movement to relieve the muscle contracture.

In addition, avoiding the postures that caused the pain is the key to preventing the pain from returning.

In both cases with the same pain, the solution is totally different.

The customised Pilates PCOS weight loss journey is wonderful because they are low impact exercises that strengthen every muscle in the body with minimal risk of injury.

Change your future through exercise

• Do you constantly wonder if you will be able to fulfil your dream of becoming a mother?

• Do you think that having PCOS seems like an elusive dream?

• Have you been trying for a long time to get pregnant but your menstrual cycle disorders have prevented you from doing so?

All that worry can be put behind you.

Certainly women with PCOS in London may benefit from seeking out a fertility specialist as they may sometimes require medication to promote ovulation.

But, physical exercise does a lot to improve reproductive health.

And when I say A LOT, I mean you can smartly exercise for PCOS to get period back.

Restoring your menstrual cycle is the first step towards your longed-for pregnancy.

Regular customised exercise is part of the main prescription for managing PCOS and its symptoms. (16)

And although there is a general recommendation that suggests at least 150 minutes per week, (17) only you know how much exercise you can manage according to your health history, fitness level, schedule and physical capacity.

At least at the beginning of the PCOS rehabilitation program, you will be able to do the exercise you can handle, without pressure.

Once you start to see results and your endurance increases thanks to evidence-based PCOS training, you won’t want to stop!

You’ll have so much energy you won’t believe it.

As you exercise for PCOS to get pregnant, you will experience the benefits of physical activity:

• Better balance, which reduces the risk of injury
• Increased muscle strengthening
• Improved cardiovascular capacity due to the implementation of HIIT routines (High intensity interval training)
• Decreased body fat
• You recover your menstruation
• Ovulation is restored due to decreased androgen production (12)

All these benefits are achieved by taking into account that there are 4 types of PCOS described so far and, therefore, your recovery plan must be individualised according to each one.

For example, you may be a woman with PCOS and want to get pregnant.

In a study in 2023 in women with PCOS in the UK it showed that reducing body weight improves the hormonal environment and therefore pregnancy is more likely to occur. (18)

But what if you are a woman with PCOS who is not overweight?

In that case, the plan is not created with weight loss in mind, but rather to address the specific cause of your PCOS, which could be insulin resistance or adrenal PCOS.

For cases of adrenal PCOS, one of the best exercises is yoga.

Thanks to the low-impact type of training it helps to lower cortisol levels (stress hormone produced by the adrenal glands).

So, decreasing stress through a yoga session is highly beneficial for women with adrenal PCOS.

But that’s not all, yoga for PCOS weight loss is also possible.

Did you know that according to Harvard Medical School a 185-pound person can burn 168 calories in just half an hour of yoga? (19)

As an elite personal trainer in London who has worked with all types of athletes and women and men with injuries, I can tell you that the best exercise for PCOS sufferers is the one you can enjoy!

Simply,

There is no generalised training formula.

One of the positive changes that exercise customisation will create is that which is going to both very effective and you will be able to stick to the new routine very easily.

No more giving up generalised exercise routines that just leave you exhausted and don’t deliver results and makes you upset and angry.

A customised routine is adapted to your physical condition and through supervised stretching and flexibility exercises you will be able to build up the elasticity of your muscles and thus:

• Decrease the risk of injury
• Decreases post-exercise soreness
• Increases stimulation along the muscle fibres to promote toning
• Improves balance
• Protects joints
• Prepares your body for strength exercises to be introduced progressively

You will receive just the right amount of push to help you achieve your transformation one step at a time.