No miracle pill will take away your PCOS, but trying some of these workouts can help you manage your symptoms and learn to nurture your health, and love your body in the process. The key is to find something you enjoy doing (be it one of the types above, dancing, tennis, walking, etc.) and regularly. It is suitable for the mind, body, and spirit.
Exercise:
- High-Intensity Interval Training (HIIT): High-intensity interval training (HIIT) impasses a broad spectrum of activities such as indoor or outdoor walking and running, bodyweight circuits, and other cardio machine workouts. The key is to cycle intervals of intense work with reasonable periods of rest.
- Strength Training: Strength training allows the body to burn fat and improve blood sugar levels in much the same way as cardio while also maximizing the potential for muscle growth and overall strength. Barre classes, machine circuits, and weight lifting are all excellent choices. Bodyweight workouts require no equipment and very little space and can be done at home. Easily
- Exercise: Swimming is an excellent form of aerobic exercise. It can keep your heart rate up, ensuring a good workout, but eliminates the stress placed on joints by other forms of exercise.
- Yoga: Yoga is an actual mind-body exercise. While it builds muscle, which combats insulin resistance, it can increase heart rate, leading to weight loss. It may also promote hormonal balance amid deep relaxation, bringing the adrenal and cortisol levels in check and healing from chronic inflammation. assisting Some research indicates it is beneficial for anxiety symptoms, reducing hirsutism, improving menstrual frequency, improving glucose, lipid, and insulin values
Diet:
- Non-Starchy Veggies broccoli spinach peppers, Kale, asparagus, Brussel sprouts, cabbage. Cauliflower. eggplant, zucchini
- Meat, Fish & Eggs, chicken turkey, beef, pork, lamb, salmon, tuna, sardines, cod scallops, crab, shrimp. clams, lobster, eggs
- Small Amounts of Low GI Carbs sweet potato, quinoa, black rice, wild rice, beans, parsnip, plantains, squash chickpea corn taro, pumpkin
- Healthy Fats avocado, coconut, nuts, extra virgin olive oil, coconut cream macadamia oil lard butter, ghee, coconut oil
- Small Amounts of Low Fructose Fruits, kiwis, blackberries, blueberries, raspberries, cranberries, grapefruit, blackcurrants, plums. apricots
- Probiotic & Prebiotic Foods artichokes, garlic, onion, leekS, asparagus, beetroot, peas, sweetcorn and cabbage, pickles, sauerkraut, kimchi
- Processed Foods frozen dinners, fast food packaged baked goods, pre-made condiments, salad bars dressings, energy.
- Sugar (Even Natural Sugars) candy, soda juice, jams, dried fruit, low-fat products, most sauces, breakfast cereals, honey, agave nectar
- Dairy mike, cheese, yogurt, cream sour cream cream cheese, cottage cheese High CI Carbs pasta, bread, cereal pastries, white rice, white potatoes, baked goods
- Gluten sauces & gravies, cracker, marinades, pasta, bread, beer, pastes, granola breading, and coating mixes
- Soy Products & Vegetable Oils tofu soy milk, canola oil grapeseed oil safflower oil peanut oil, sunflower oil, cottonseed oil, rice
- Processed Meat, smoked meats, hot dogs. deli meats, bacon
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