PCOS and Beauty – Healthy Lifestyle Habits

PCOS and Beauty: 4 Strategies to Keep Weight Off and Keep Your Skin Clear

Polycystic ovary syndrome, also known as PCOS, is a common hormonal disorder that affects up to 15% of women of reproductive age. The hormonal imbalances in people with PCOS can be problematic in several ways: cysts in ovaries, infertility, and other health problems like increasing the risk for type 2 diabetes mellitus, endometrial cancer, and cardiovascular complications.

Most of the time, PCOS can be identified through symptoms including irregular periods, acne, facial hair, and difficulty losing weight.

PCOS affects many hormones, such as estrogen and testosterone, causing problems with various bodily functions. For one, PCOS-related acne can flare up on the lower half of the face (jawline, chin, and upper neck), which is often considered the hormonal pattern for acne. PCOS patients also find that their acne lesions are deeper and larger and take a longer time to heal, worsening during menstrual periods.

Another aspect of PCOS is weight gain, as patients struggle with inflammation and insulin resistance. While chronic inflammation makes people feel tired, insulin resistance can make cells less responsive to blood sugar levels. Not only does this make people feel hungrier most of the time, but high insulin levels also promote fat storage or weight gain, especially around the midsection.

With these symptoms, it’s not hard to imagine how PCOS can negatively affect a woman’s self-confidence regarding her appearance.

Lifestyle changes to manage PCOS

To keep PCOS symptoms under control, it’s crucial to make lifestyle changes. While acne medication can help control breakouts, it’s essential for women to manage factors that may affect their hormones. Research on the effect of weight loss shows that 80% of women who lost 3 kg to 10 kg (or 6.6 to 22 lbs) successfully saw significant improvement in menstrual cycles and weight control.

Furthermore, weight loss can keep other health and skin problems at bay, improving overall health. If you’re interested in changing your lifestyle for the better, below are four strategies to help you lose weight and keep it off:

Limit sugar and refined carbs

Women with PCOS risk spiking their blood sugar levels with foods high in sugar or refined carbohydrates, forcing their bodies to make more insulin, which leads to weight gain. Excessive sugar consumption can also lead to inflammation, making the skin appear red, dull, and unhealthy. But you don’t have to eliminate carbs from your diet.

Health specialists recommend eating complex carbs, foods rich in fiber, like wholegrain bread, pasta, and cereals, that help stabilize your blood sugar and keep you full longer. You can make simple swaps to get started, such as choosing brown rice over white or eating sweet fruits instead of drinking juice.

Avoid restrictive diets

There is no known cure for PCOS, so women have to manage its symptoms for the rest of their lives. However, many people often want quick results regarding weight loss, which is why they go under restrictive diets. Unfortunately, these fad diets rarely last for the long term, leading to yo-yo dieting.

Doctor-recommended weight loss programs discourage quick fixes. Instead, you can have a sustainable approach by eating more nutritious foods while enjoying your favorite foods in the right portions. Continually eating a variety of healthy foods like fruits and vegetables enables you to focus on consistency and build good habits that work for you — with the added bonus of nourishing your skin and keeping its glow.

Aside from portion control, you can also try eating more mindfully. If you slow down your eating, you can savor your favorite food or treats more without falling for over-eating, helping you maintain weight loss.

Exercise and build muscle

As women with PCOS are predisposed to cardiovascular problems, exercise should be part of your healthy lifestyle. Although cardio-based exercises contribute to weight loss, resistance training can help build muscle, allowing your body to use more energy even during a resting state. Interestingly, your body’s oxygen levels also increase when you exercise, improving skin elasticity and flushing out toxins or impurities that can lead to clogged pores and breakouts. If you’re not physically active, you can create consistency with your routine by choosing an activity you love, from walking, dancing, or yoga.

Get ample sleep and reduce stress

Self-care, including sleep and alleviating stress, is vital in managing PCOS symptoms. Experts recommend getting seven to nine hours of sleep a night, which is why it’s important to adopt good sleep hygiene to help you fall asleep faster and more soundly. Without proper rest, women with PCOS may suffer from obstructive sleep apnea, which can raise insulin levels and trigger inflammation. Additionally, you can also practice stress relief through mindfulness techniques.

Gentle exercises like yoga reduce anxiety through deep breathing and movements, enhancing blood circulation and oxygen supply. This lowers blood pressure and relieves other symptoms of stress, helping you better regulate weight loss and keep your skin healthy.

A nightly skincare routine with a skincare brand you trust can also work wonders in refreshing and rejuvenating your skin, so dedicate enough time in your evenings to treat yourself to some tender, loving care.

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Article Author: Alisha Moran

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