One important part of self-care to improve PCOS health is to shed a few drops of sweat daily.
Open parks, areas for recreation and physical activity in London are the ideal places to improve your androgen profile and help transform your PCOS metabolism.
Recommending exercise to manage PCOS syndrome must not be limited to giving a few instructions to start but, to help you completely transform your body shape, abilities, mental health and youth factor.
So…
What is your PCOS goal?
- Perhaps you’d like to achieve hormonal balance and conceive or…
- Just lose weight and learn how to keep it off.
- Etc.
In order to successfully transform your PCOS symptoms.
If you live in London, it is crucial to create a multifactorial PCOS wellness plan that is fully customised to help you achieve the goals created with the best expertise of a PCOS nutritionist in London.
This PCOS nutritional expertise ensures the key intakes of nutrients required to restore your hormone balance and also to control your blood glucose, to name just a few things which matter with PCOS.
The specialist London personal trainer in polycystic ovary syndrome nutrition must provide you with a high level of lifestyle expertise but, also accountability and vigilance at each stage of your PCOS recovery plan.
Amongst other things, he must help you to implement correctly the effective and customised routines and nutrition diet plan that promotes increased insulin sensitivity in your muscle fibres.
Nourishing Your Body – PCOS Nutrition Essentials
Did you know that…
When it comes to managing and improving your hormone profile, customised nutrition is non-negotiable.
You might already struggle with the difficulties that come with trying to eat better and healthier but, still not reaching your PCOS goals so sometimes this might be hard to accept.
It’s common to see women with PCOS symptoms enrolling in a yoga class to manage stress or engaging in journaling, but not being aware of what is best to eat for their customised PCOS challenge.
Can you relate?
Although these activities are very helpful in relieving the stress caused by symptoms, having a PCOS daily self-care routine without a customised nutrition diet plan is like trying to quench a forest fire with a glass of water.
Because hormonal imbalance feels that way: a fire that is difficult to fight and that only with dedicated customisation and specific professional help can be controlled.
Having a PCOS Nutritionist gives you a huge advantage.
I am expertly trained to identify how I can combine in your particular case and in the right proportions the micronutrients, antioxidants, fibre, phytonutrients, vitamins and minerals that will help you improve your insulin sensitivity management and transform your PCOS health.
For example, a recurring problem during the consultation is “not having enough time to cook” or not having the resources to obtain good quality food or simplify your food list so, your programme is the most effective but, not a burden to implement in practice.
If you can’t manage to eat enough food during the day – with professional nutritional support – at least you will consume options that are super dense in the types of nutrients your body requires to help you achieve hormonal balance with PCOS in your particular case.
Physical Well-Being with Customised Personal Training
Nutrition and training for a woman with polycystic ovary syndrome involves many aspects.
It is by no means a one-size-fits-all approach.
Although it is still a medical mystery to identify the specific cause of PCOS, those of us committed to women’s health have armed ourselves with highly effective scientific and practical tools to help you manage it successfully using the individualized PCOS wellness plans we will expertly help you create.
Did you know that tailored exercises for PCOS are scientifically proven to improve your hormonal health and the management of insulin resistance whilst the wrong exercises and lifestyle routines will increase your stress levels and negatively affect your hormonal balance?
Customised training helps your insulin successfully transport the glucose into the muscles faster, better and more efficiently for both use and storage, improving your insulin sensitivity.
The challenge is to identify the undiagnosed women of reproductive age in London who are silently suffering from the ravages of PCOS.
Since…
70% of these women remain undiagnosed due to the complexity of their symptoms and the lack of information about PCOS? [1]
Each woman has a specific combination of symptoms and also risk factors that must be addressed in depth to help you transform and achieve the therapeutic approach which works only in your specific case required for PCOS syndrome.
So, how many types of PCOS you might come across?
There are different PCOS phenotypes to classify each woman into the appropriate group:
- Phenotype A: hyperandrogenism, chronic anovulation, and polycystic ovaries
- Phenotype B: hyperandrogenism and chronic anovulation but normal ovaries
- Phenotype C: hyperandrogenism and polycystic ovaries but ovulatory cycles
- Phenotype D: chronic anovulation and polycystic ovaries but no clinical or biochemical hyperandrogenism. [2]
Having identified the type of PCOS, if I had to choose only two key aspects to target to improve hormonal balance with PCOS they would be:
So, how customised nutrition will help you?
Well, it will help you in many ways.
The PCOS recovery programme takes into consideration 24 different factors I will professionally and successfully help you address.
To keep this simple I am sharing these two with you:
- Carbohydrate portion control to improve blood glucose and,
- Antioxidants and micronutrient intake to reduce inflammation.
These two pillars and the 22 factors left we will help you successfully address, combined with a Personal Training Master qualified for creating PCOS-specific exercise plans, become a shining light that gets you closer to optimum and happy well-being.
Mind-Body Connection: Stress Management Techniques
It is usually assumed that a woman with PCOS and obesity overeats all day long.
But, there is a side of the coin that we don’t always explore: They are cutting down on meals because of stress.
I always end up negotiating in the consultation to include the required nutrient-dense foods in a few meals during the day because they find it difficult to stick to it due to:
- Lack of time
- Lack of appetite
- Mood changes
- Too much stress
It is completely understandable that under high levels of stress, you may have lost interest in food.
It is important for all women who suffer from the symptoms to know that this syndrome can be successfully managed by controlling stress using techniques such as mindfulness for PCOS.
Practising mindfulness is as simple as living in the moment: being present.
When stress rules your world, the days fly by as you go through your entire routine on autopilot.
Even if you have bothersome PCOS symptoms, you learn to deal with them since our 1-2-1 coaching helps you ignore them by default without even looking for a solution.
Lack of mindfulness can worsen your case.
Mindfulness can also be done with guided meditation, either with audio, using meditation apps that include hormone harmony tips or with the guidance of a specialist.
The intention of this practice is to be aware of your body in order to understand your symptoms and learn how to manage them, while also taking responsibility for the steps you need to take to achieve this.
This includes customised nutrition and correct body movement and managing stressful situations.
Otherwise, you will have cortisol, the stress hormone secreted by the adrenal glands, making symptoms more severe.
Did you know that…
Cortisol is useful for metabolic functions such as glucose and lipid regulation for balanced body functions.
But under conditions of chronic stress, it becomes the hormone of chaos, it will worsen your insulin resistance, promoting inflammation and affecting your sex hormone levels.
Quality Sleep for Hormonal Balance
Lack of sleep is the worst part of PCOS because it worsens every aspect of the syndrome, especially fertility.
In PCOS there is an imbalance of sex hormones, which leads to anovulation and irregular menstrual cycles.
Melatonin, a hormone that regulates the sleep cycle, when recommended by your medical doctor could also play an important role in the menstrual cycle since it regulates the hypothalamic-pituitary-ovarian axis (just make sure that you don’t take melatonin on your own!).
With interrupted sleep and decreased melatonin production, the function of this axis is impaired, leading to an imbalance in the ovulatory cycle.
This is why sleep hygiene and PCOS have such an important relationship when seeking to promote hormonal harmony to maximise results, as explained by Jazz Alessi, the best London-based PCOS personal trainer.
But what affects melatonin production?
- Disrupted sleep during the night due to elevated blood glucose levels that cannot be efficiently controlled due to insulin resistance
- Exposure to artificial light through screens
- High levels of stress and anxiety that make restful sleep difficult
All this directly affects the circadian cycle which causes a decrease in the production of melatonin, making it difficult to regulate the hormones affected in polycystic ovary syndrome.
Some hormonal harmony tips offered by the PCOS trainer expert and owner of Personal Training Master PCOS programme, Jazz Alessi, an expert in women’s hormonal health in London are:
- Don’t expose yourself to TV, computer or mobile phone screens after 8 pm (overstimulation or the wrong type of it creates hormonal wreak-havoc)
- Include a relaxing routine before bed such as lighting scented candles or taking a warm bath
- The last meal of the day should be light to avoid indigestion in the evening and quite early
- Do a short stretching exercise session to release tension in your muscles and help to ground your muscles, body and mind.
Hormonal Harmony – Balancing Insulin Levels
Did you know that…
Insulin resistance can be present in any of the 4 phenotypes of PCOS but is more common in the classical A and B phenotypes. [3]
A lifestyle containing simple or refined carbohydrates and high-sugar products is a guarantee that your insulin levels will be out of control with or without PCOS.
But, particularly in PCOS, cells react more ‘slowly’ to insulin, being less sensitive to it.
This means that many women with PCOS need more insulin to transport glucose, resulting in hyperinsulinemia. [4]
From this insulin imbalance, a series of events are triggered that cause the typical features of PCOS:
- Insulin stimulates the ovaries to produce more androgens
- With more androgens circulating, it leads to acne, increased body hair and impaired ovulation
- Anovulation leads to irregular menstrual cycles, affecting fertility
Note that this chain of events does not always occur in the same order.
This is why insulin sensitivity management should always be included as part of the therapeutic strategies.
Hence the importance of a nutrition plan focused on hormonal health.
Customised professional support from a PCOS nutritionist and personal trainer who will create a programme with tailored exercises for PCOS adapted to the physical capabilities of each woman, – can effectively slow down and stop any of these stages.
This was the case for Jessica, a woman with PCOS who experienced a dramatic improvement in her PCOS symptoms:
“My happiness level has increased 200% and my upper body endurance has increased between 200 to 300 %. I feel like my old (younger) self again, before baby number one and am ready to embark on trying for baby number 2. Also, there is a huge improvement in my back health compared with before starting to train ” said Jessica, who completed her PCOS health and body transformation with Jazz Alessi.
Personalized PCOS Wellness Routine – Crafting Your Plan
The part that worries women with PCOS the most is that once they understand that physical activity is important for their recovery, they don’t know if they will be able to stick to the correct exercises.
They already know that some active muscles will facilitate glucose regulation and improve insulin sensitivity.
But what happens when your lower back, cervical pain, any type of back pain, shoulder pain or knee pain stops you from the PCOS-quality movement you need?
Have you been inactive for so long that you don’t know if your body is going to do what it needs to do to get better?
The role of an individualized PCOS wellness routine is to assess each case to create a unique routine that still meets all the criteria for improving the hormonal profile.
Did you know that different exercises create a different metabolic effect?
Depending on the customisations your PCOS will require…
In your particular case, you might include controlled-load strength exercises, high-intensity interval exercises to maximise calorie burning (HIIT) and cardiovascular exercise – the keyword is happy and successful “exercise customisation”.
The customised changes required when considering all your PCOS health variations factors are not made only at an initial consultation but over the course of the programme.
The PCOS Nutritionist and Personal Trainer must adjust the time, exercise succession, intensity, injury prevention and type of exercises etc.
Conclusion
PCOS can be successfully managed with a wellness routine focused on hormonal health through carefully customised strength and endurance exercises guided by a long-term expert elite personal trainer.
A PCOS nutritionist focuses on choosing the most nutrient-dense foods to address each of the symptoms, including restoring ovulation.
If you are a woman looking to improve your fertility and transform your health despite having PCOS, I hope this guide can be a tool you can use to implement better habits into your daily self-care routine.
REQUEST A FREE CONSULTATION NOW!Who is Jazz Alessi?
Jazz is one of the best elite personal trainers in London, rehabilitation expert in sports injuries and return to athletics and a long-term nutritionist specialised in PCOS Health Transformations.
Jazz is the owner of Personal Training Master, usually consults at his Harley Street clinic or private at your location, teaches nutrition at London School of Economic Athletic Division, CMC Cameron McKenna or City Bank and is an expert nutritionist contributor in nutrition matters at Hippocrates Health Institute.
REFERENCES
- https://www.who.int/news-room/fact-sheets/detail/polycystic-ovary-syndrome
- https://www.sciencedirect.com/science/article/pii/S0015028210002645#bib2
- https://pubmed.ncbi.nlm.nih.gov/38001527
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9665922
