Does PCOS make you gain weight?
If you’re dealing with PCOS (Polycystic Ovarian Syndrome), you might have noticed that managing your weight feels like climbing Everest. And you’re not alone - weight gain is a common issue for many women with PCOS. But why is that? Let’s dive into the science-y stuff to help you navigate this tricky issue!
Weight gain - you’re not dreaming.
Most people affected by PCOS do struggle with their weight.
The Insulin Resistance Tango
First up, let’s talk about insulin. Insulin is like a key that helps sugar (glucose) move from your bloodstream into your cells to be used for energy. In PCOS, your body might not respond to insulin as well as it should - a condition known as insulin resistance. It’s like having a key that’s a bit rusty and doesn’t fit the lock smoothly.
When your body is insulin resistant, it tries to compensate by producing even more insulin. High levels of insulin can lead to weight gain because insulin is a hormone that promotes fat storage, especially around the belly area. When your body’s insulin levels are high enough, it literally stops your fat cells from being able to burn fat as a source of fuel. It’s like your body is in “store mode” all the time, which isn’t ideal when you’re trying to shed kilos.
Appetite Hormones
There is emerging evidence that people with PCOS have abnormal levels of some of your most important hunger hormones, namely grehlin and adiponectin. Scientists are researching the role of these hormone changes in weight gain for people with PCOS. At the moment we have a bit of a chicken and egg situation where we are not 100% sure whether the PCOS causes these hormone levels to change or whether weight gain and hunger hormone changes contribute to the PCOS.
Cortisol: The Stress Hormone Party
Now, let’s chat about cortisol. This hormone is released when you’re stressed - whether that’s from work, relationships, or even the stress of managing PCOS itself. Cortisol is like your body’s alarm system, but when it’s on high alert all the time, it can cause trouble.
Studies have shown a link between stress and obesity in people with PCOS. Maybe this is because cortisol levels are HIGHER in people with PCOS! High levels of cortisol can increase your appetite and cravings for sugary or fatty foods. Plus, it encourages your body to hang onto fat, particularly in the abdominal (belly) area. So, if you’re feeling stressed and noticing weight gain, cortisol might be crashing your party.
So, What Can You Do?
Balanced Diet: There’s no PCOS specific diet. Just try to focus on a diet rich in whole foods - think veggies, fruits, lean proteins, and whole grains. Try to limit processed foods and sugars which can spike your insulin levels. That does not mean going carb-free. But rather it’s about sticking to quality carbs for weight loss and symptom control.
Regular Exercise: Exercise is critical to combat the insulin resistance that drives PCOS. Which exercise? Studies show zero benefits for one form over the other - cardio or strength training, yoga or zumba. It is a matter of signing up for exercise you’ll actually do! Plus, it’s a great stress reliever. Perhaps as important as a formal exercise routine is just not sitting too much. Housework, playing with kids and walking to work all count.
Stress Management: Find what helps you relax, whether it’s yoga, meditation, or just a good chat with a friend. Keeping stress levels in check can help with both the symptoms of PCOS and with weight management.
Medical Support: Sometimes, lifestyle changes aren’t enough. Talk to your doctor about medications that can help manage insulin resistance or other symptoms of PCOS. A super cheap medicine called metformin should be considered for all people with PCOS and a BMI ≥ 25 kg/m (overweight) and there’s even some evidence - although a little less robust - that it will help people with PCOS who are in a healthy weight range.
Remember, you’re not alone in this. PCOS can be a tricky dance partner, but with the right steps, you can lead the way to a healthier, happier you. And hey, every small change counts, so celebrate your progress no matter how tiny it seems!
Take care and be kind to yourself.