What is PCOS and Endometriosis?

 

PCOS (Polycystic Ovary Syndrome) is a common hormonal condition characterised by imbalances, particularly involving insulin and androgens, leading to issues like irregular cycles, anovulation, and often insulin resistance.

Endometriosis is a condition where cells similar to the uterine lining grow outside the uterus, often affecting pelvic tissue, ovaries, and fallopian tubes.

Both conditions can cause disruption to life, pain and discomfort along with other symptoms that make life hard! But there are weapons at your disposal that can be helpful in managing these conditions.

 

Strength Training as a First-Line Therapy:

Strength training is highly beneficial and recommended as a primary therapy for women managing both conditions. The goal is to maintain consistency and challenge your body without causing undue stress, which can elevate cortisol levels. High cortisol can worsen insulin resistance and hormonal dysfunction.

Exercise is a safe and effective tool for pain management and building resilience. Resistance training can particularly be helpful because it helps the body modulate its pain response by releasing endorphins (natural painkillers), and can reduce the severity of chronic pelvic pain over time.

Reduced Inflammation by regular physical activity has been shown to improve the inflammatory patterns often seen in both conditions.

Another consideration is that chronic pain often leads to muscle guarding (tightness and weakness) in the core, hips, and back. Targeted strength work for the glutes, core, and hips can help restore balance and alleviate lower back and other discomforts. Pelvic Floor Support is a must to add into your training program. By training supporting muscles, we improve overall pelvic stability and function, which is frequently compromised by chronic pain.

 

Nutrition as a Second-Line Therapy:

Fuel your workouts with carbohydrates for energy. Prioritise protein and fibre at meals to effectively manage blood sugar levels.

Adopt an Anti-Inflammatory Diet, Focus on whole foods, a variety of colourful fruits and vegetables, Omega-3-rich foods, and high-quality protein. It’s also beneficial to limit added sugars and ultra-processed foods.

Prioritise recovery ensure you are managing stress, getting adequate sleep, and avoiding overtraining to support your body’s healing processes.

 

Implementing these strategies can significantly help in managing PCOS and Endometriosis symptoms and improving your overall well-being. Here is a wonderful review from one of our clients, who has been managing her endometriosis with us:

 

“I started at Form in the hopes of managing my endometriosis and gaining back some of the mobility I’ve lost over 20 years of chronic pain. In the past ten months, Vicky has seen me through surgery, rehab, and is now helping me build strength to meet goals I would not have dared hope for when I first started. I am immensely grateful for her expertise and support. I would (and do!) gladly recommend the trainers at Form for anyone wanting to take control of their health.”  – SB

 

This feedback truly highlights the impact that a well-structured and supportive exercise program can have. If you have any questions or would like to discuss how these strategies can be tailored to your specific needs, please feel free to reach out.