Dealing with a hormonal imbalance disorder like PCOS (Polycystic Ovary Syndrome) is nothing short of frustrating. From irregular periods, to infertility, to excess body or facial hair, it’s certainly not the sexiest condition to deal with.
If you are someone with PCOS, it’s important to find comfort and hope in knowing that you certainly aren’t alone: over 10 percent of women of a childbearing age have been diagnosed with PCOS and deal with its debilitating symptoms on a daily basis. One of those symptoms just so happens to be known as PCOS belly, and it can be a stubborn one to defeat.
What Is PCOS?
A hormonal condition causing multiple ovarian cysts, PCOS, or Polycystic Ovary Syndrome, affects approximately 1 in 10 people in their reproductive stages. These cysts lead to irregular periods, hormone imbalance and hair loss, amongst many more, requiring certain lifestyle and dietary changes in order to properly manage.
Typically, PCOS patients are prescribed hormonal birth control and anti-androgen medicines to manage symptoms, though they tend to mask the issue rather than treat the root of the problem, which is insulin resistance. Insulin resistance affects a body’s ability to use blood sugar for energy, which is why building a naturally hormone-friendly lifestyle tends to be more helpful in effectively treating PCOS.
More symptoms of this chronic health condition include:
- Weight gain
- High blood cholesterol levels
- Sleep apnea and fatigue
- Acne
- Excess facial and/or body hair or hair loss
- High blood pressure
- Depression, anxiety and eating disorders
- Increased risks for pregnancy complications
What is PCOS Belly?
While it certainly isn’t an official medical term, “PCOS belly” refers to the excess amount of fat that accumulates in the mid to lower abdomen of those suffering with PCOS. It’s likely that the rest of your body stays stable in size, while fat builds up in the midsection.
This excess fat is a result of hormonal fluctuation and insulin resistance. Your bile acid levels reduce due to PCOS, which alters metabolic function and digestive processes. This leads to excess bloating and water retention, typically in the belly.
PCOS belly is simply a symptom of the condition, and since you can’t spot reduce fat, it will take a bit more intention to rid yourself of the infamous PCOS belly.
How Can I Get Rid of PCOS Belly?
When living with PCOS, what matters most is working towards getting your hormones regulated simply to protect your caliber of health and quality of life. You’ll want to regain your energy, rid yourself of persistent symptoms, and of course, regulate your menstrual cycle. However, there’s nothing vain about being focused on ridding yourself of PCOS belly as well. Here are some ways to navigate regulating your body and flattening your stomach.
Diet
Eating supportively for your hormones is crucial when it comes to ridding yourself of PCOS belly. Reducing your carb intake may help curb high insulin levels, especially when choosing to focus on lean protein and fibrous foods instead. Healthy fats like avocado, nuts, olive or coconut oil can also do wonders for your weight management and hormone regulation.
Supplements
While there is certainly discussion around Ozempic being a helpful tool for those dealing with PCOS, there are more accessible supplements to try as well. Adding magnesium, vitamin D and B12, fish oil, NAC, berberine and zinc into your diet can do wonders for your insulin resistance and fat storage,
Exercise
Exercise can truly benefit anyone and everyone. It’s recommended that those with PCOS get at least 30 minutes of moderate to vigorous physical activity a day. When building a routine, it’s important to consider that there are specific kinds of exercise that won’t stress your hormones while helping to manage your weight. This includes steady-state cardiovascular workouts, HIIT workouts and strength training.
Lifestyle
The most crucial component to living a hormone-friendly lifestyle and ridding yourself of PCOS belly is to live as stress-free as possible. Studies show that those with PCOS have an enhanced bodily response to stress and distress, spiking cortisol and increasing blood sugar levels. Mind-body exercises like yoga, Pilates and tai chi can help manage our response to stress and help prevent our bodies from entering into a hyperactive survival mode.
You Got This
Living with PCOS and dealing with fluctuating weight can be mentally and emotionally exhausting. We see you, we commend you and we remind you that you’re not alone in the journey! While feeling defeated is absolutely valid, it’s very possible to live a vibrant, fit and bloat-free life with an endocrine disorder. As you work to defeat PCOS belly, know that your body is doing its best and that you’re already beautiful and worthy along the way.