Polycystic Ovarian Syndrome (PCOS) and Insulin Resistance
What Is PCOS Insulin Resistance? A Guide for Women in Eden Prairie, MN and Beyond.
If you are living with Polycystic Ovary Syndrome (PCOS), you already know it’s a complex condition that affects more than just your ovaries. It can impact your metabolic health, your energy levels, and your ability to manage your weight. One of the most common, yet often misunderstood, aspects of PCOS is its connection to insulin resistance. Although there are many presentations to PCOS, the majority of women who have PCOS have insulin resistance.
As a board-certified OB/GYN, I’ve had countless conversations with patients about this. These patients were just like me. They felt discouraged in my office because despite their best efforts with diet and exercise, they struggled to maintain a healthy weight. They felt like their body was working against them, and in a way, they were right. This frustration was due to insulin resistance.
So, let's clear up the confusion. Understanding what PCOS insulin resistance is, recognizing its signs, and learning how to manage it are the first steps toward regaining control of your health.
Understanding the Link Between PCOS and Insulin Resistance
Insulin resistance describes a metabolic condition where your body’s cells don’t respond properly to the hormone insulin.
Think of insulin as a key. Its job is to unlock your body’s cells to let glucose (sugar) from your bloodstream enter and be used for energy.
In a healthy response: Your pancreas releases insulin after you eat, the "key" fits the "lock," and sugar moves from your blood into your cells. Your blood sugar levels remain stable.
In insulin resistance: The "locks" on your cells become sticky or less responsive. The key doesn’t work as well. Your pancreas tries to compensate by producing even more insulin to force the cells to open.
Here’s the thing: for women with PCOS, this flood of excess insulin is a major problem. High insulin levels can signal the ovaries to produce more androgens, such as testosterone. These elevated androgens are a root cause of many classic PCOS symptoms, including irregular periods, acne, and excess hair growth. This creates a challenging cycle: PCOS can contribute to insulin resistance, and insulin resistance worsens the symptoms of PCOS.
This connection is not just a minor detail; it's a central piece of the puzzle for effectively managing your condition. Now, let’s explore how this might feel in your day-to-day life.
Symptoms That Suggest Insulin Resistance with PCOS
Because you already have a PCOS diagnosis, it can be tricky to separate symptoms. However, if you experience the following, insulin resistance is likely playing a significant role:
Stubborn Weight Gain: Especially weight that accumulates around your abdomen.
Intense Sugar Cravings: A powerful, almost constant desire for carbohydrates or sweet foods.
Fatigue, Especially After Meals: Feeling sluggish or needing a nap after eating, a classic sign of blood sugar imbalance.
Darkened Skin Patches: You might notice velvety, dark patches of skin in body folds, like your neck, armpits, or groin. This is called acanthosis nigricans.
Increased Hunger: Feeling hungry again shortly after a meal.
As an OB/GYN specializing in PCOS, I see how these symptoms can be incredibly demoralizing for women. They are not a sign of weakness or a lack of willpower; they are physiological signals that your body needs a different kind of support. Recognizing this is the first step toward finding the right management plan.
How We Diagnose and Manage a PCOS Diagnosis in Eden Prairie
If you suspect you have insulin resistance, it’s crucial to get a definitive diagnosis. Here in Eden Prairie, a thorough evaluation is key to creating a targeted management plan that works for you. At The WoMn Clinic, a diagnosis isn't just about reading a lab result; it's about understanding your whole health picture.
The Diagnostic Process
We don't just guess. Diagnosis involves simple blood tests to measure:
Fasting Glucose: Your blood sugar level after not eating overnight.
Fasting Insulin: Your insulin level in a fasting state. High levels indicate your pancreas is overworking.
These tests provide clear, objective data about how your body is handling sugar and insulin. According to the National Institutes of Health (NIH), a high percentage of women with PCOS have some degree of insulin resistance, making this a critical area to investigate.
Once confirmed, the goal isn't just to treat a number on a lab report. It's to help you feel better and reduce your long-term health risks, which is why a personalized management strategy is so important.
Evidence-Based Strategies for Managing Insulin Resistance in PCOS
The good news is that insulin resistance is highly manageable. While it can feel daunting, particularly during our long Minnesota winters when it’s harder to stay active, small, consistent changes can make a huge impact on your insulin sensitivity.
1. Strategic Nutrition
This isn't about restrictive dieting. It's about choosing foods that support stable blood sugar.
Focus on Low-Glycemic Foods: Choose complex carbohydrates that release sugar slowly, like whole grains, legumes, and non-starchy vegetables.
Balance Your Plate: Ensure every meal contains a source of protein, healthy fat, and fiber. This combination slows digestion and prevents blood sugar spikes. A simple rule of thumb I try to follow is to have one type of carbohydrate per meal.
Prioritize Fiber-rich foods: Fiber is your friend! It helps you feel full, supports gut health, and improves insulin sensitivity.
Fermented Foods: prioritizing fermented foods such as Kim chi, Kefir, Low fat yogurt, or Kombucha (these are my favorites) can help populate your gut with healthy bacteria that helps to maintain weight.
2. Purposeful Movement
Exercise makes your cells more sensitive to insulin, meaning your body needs less of it to do its job. A combination of cardiovascular exercise (like brisk walking or cycling) and strength training (using weights or bodyweight) is most effective. Women with PCOS should strive to get 150 minutes of moderate intensity cardiovascular exercise per week. A good strategy is to find exercise that combines cardio and strength training into high-intensity-interval training. Another understated part of healthy movement is known as Non-exercise-activity thermogenesis: NEAT. Think of this as the movement around your home, movement at work, walking the dog, taking the stairs, parking further from the entrance of buildings and using a walking pad at your desk. Aim to get 7000 steps a day, 10,000 steps is even better but marked improvement is seen at 7000 steps per day.
3. Medical Support
In some cases, lifestyle changes are not enough. As the Mayo Clinic notes, medication can be an incredibly helpful tool. Metformin is often prescribed to improve insulin sensitivity, regulate menstrual cycles, and aid in weight management for women with PCOS. There are also supplements like myo-inositol and berberine that can help. There are novel approaches to decreasing inflammation that can be explored. You should always discuss these and any other supplements with your doctor before starting them.
Managing PCOS and insulin resistance is a journey, and you don’t have to navigate it alone. With our comprehensive services, we can build a plan that addresses your unique needs.
Your Next Step to a Healthier You
Insulin resistance is a fundamental aspect of PCOS for many women, but it doesn't have to define your health. By understanding its role and taking proactive steps to manage it through nutrition, movement, and medical support, you can significantly improve your symptoms and overall well-being.
As a board-certified OB/GYN, I, Dr. Margaret Enadeghe, am dedicated to providing compassionate, evidence-based care to women in Eden Prairie and the surrounding communities. It’s my mission to empower you with the knowledge and tools you need to thrive.
If you’re ready to better understand your body and create a personalized plan, we invite you to schedule a consultation at The WoMn Clinic today.
This blog post is for educational purposes only and does not replace professional medical advice. Please consult your physician for personalized guidance.
