PCOS can make you feel like you’re going insane!
Some days are good, some are bad, and then there’s the days you just feel plain awful. It seems like nobody understands how you feel or what you’re going through, heck sometimes you don’t understand what’s going on and life feels out of control. Trust me when I say you’re not alone and trust me when I say there IS something you can do to take back control of your life!
What is PCOS?
Polycystic Ovary Syndrome (or PCOS) occurs when there is an chronic imbalance of hormones in the body. This can cause havoc on the body and possible symptoms are; fatigue, bloating, hair loss or unwanted hair growth, acne, and weight gain.
What YOU can do about your PCOS?
So you may have been told to “lose 5-10% of your body weight” or “take these medications”, or if you have lean PCOS the classic “there’s nothing we can do, so just come back when you’re trying to get pregnant and we’ll help”. But let me tell you… there IS something YOU can do to help get your life back!
Now I’m not talking about going out and flogging yourself at the gym or running until you vomit. I’m talking about the kind of exercise to get your body moving, make you feel better, and improve your PCOS symptoms.
How will exercise help my PCOS?
Exercise can help you manage your PCOS in a number of ways such as;
- Help to balance your hormones,
- Reduce symptoms such as;
- Low moods, anxiety, and/or depression
- Help regulate your periods and hence increase chance of pregnancy,
- Manage your weight either by;
- Reducing body weight by 5-10% (which helps improve symptoms and increase chance of pregnancy), or
- Improve body composition by increasing muscle mass and maintaining a healthy level of fat (very important for ovulation!)
Along with a healthy diet, plenty of sleep, reducing stress, and learning to understand your cycle you can also improve acne, hair loss, unwanted hair, and improve overall well-being, and give you back some control in managing your PCOS.
Exercising for PCOS
So now you know why exercise is good for PCOS, but how should you add it into your life? Here is a bit of a guide…..
- Aim for 30 minutes most days of the week of moderate aerobic exercise
This is important for reducing inflammation in the body, and improving symptoms.
- Add 2-3 strength training days into your week
This is important for improving body composition, increasing metabolic rate for weight loss, and supporting the body through pregnancy.
- Find a form of exercise that you enjoy
This will make it much easier to stick with and reach your health goals, whether that’s gym exercises, pilates, group classes, running, swimming, aqua aerobics, cycling, dancing, hiking, there’s many ways to exercise so think big!
- And most importantly listen to your body!
Move in a way that will leave you feeling good, this may change how you exercise day to day, but it is important for long term recovery of your body.
There you have it, how you can take your health into your own hands and manage your PCOS. If you would like some more information or help in managing your PCOS contact one of our Exercise Physiologists and we will help you through your journey to better health.
About The Author
Should I workout when I’m sick?
You would be amazed how often I hear this question. At least once a week I will get a message from a client who are feeling a little under the weather. Saying that they are unsure if they should come in and train, or not.
And — like most things in the health industry — it depends.
Should I workout when I’m sick?
I get it.
You have finally gotten into a solid training routine. Finally gotten in a couple consistent weeks of exercise. Your feeling good, seeing progress, and making change.
And boom — disaster strikes.
A head cold, a runny nose, or even a mild cough.
But are these enough to stop you from working out, or should you just push through?
The “above the neck” rule
When it comes to working out when sick, I tend to stick with what is known as the “above the neck” rule.
This rule simply suggests that if you are strictly experiencing symptoms above your neck, then you are probably fine to exercise. This means that if you have a head cold, a stuffy nose, or a mild earache, you are good to go.
However, if your symptoms extend below the neck (think a chest cough, fever, vomiting, or diarrhoea) then you might want to give it a miss.
How do I know for sure?
Now, while the above the neck rule does provide a simple way of telling whether you should workout or not, it isn’t always 100% accurate.
See, when you are sick, your body is working overtime to get better. It needs extra energy to support your immune system, and often extra rest as well. With this in mind, it is important to remember that exercise places your body under more stress that it needs to recover from.
This can obviously impair your ability to heal.
As a result, even if all your symptoms are above the neck, there are still times when you might want to avoid exercise. These include:
If you fall into one of these categories, give your session a skip and get some rest.
But what about my gains?
But what about my gains?
One of the most common reasons people want to keep training (even when they are sick) is because they don’t want to lose their fitness.
And I get it.
I mean, you have spent all this time training diligently, and now its all going down the toilet — right?
Well, not quite. See, you will be happy to know that it actually takes a decent amount of time to lose fitness.
In fact, if you stop exercising completely, you wont start losing strength or muscle mass until around your third week without exercise. Similarly, it is unlikely you will see any loss of endurance or aerobic fitness until after your second week without exercise.
Note here that I said if you “stop exercising completely”.
Positively, if you can even get in one training session per week, your loss of strength and fitness will be attenuated significantly. This means that if you have a day where you are feeling good, you can sneak in a light session to avoid any losses of fitness occurring.
In short, you have nothing to worry about!
Take Home Message
Should I workout when I’m sick? Well, I think we have answered that question pretty comprehensively.
In my mind, adhering to the above the neck rule is a great place to start. However, if you are simply not feeling up to it, or exercise makes your symptoms worse, then you should probably give it a miss for now.
And no, you don’t need to worry about losing all your gains, because that wont start to happen until week 3 without exercise — so make sure you take some time to recover if you need it!
About the Author
Is weight training good for your bones? Yes, it certainly is — if you implement it optimally of course. So find out how you can!
Over the last couple of weeks I have written a couple of articles describing how and why weight training is good for your joints (check them out here and here).
So I thought I might as well keep that ball rolling and answer a question that comes up more often than you might think: “is weight training good for your bones?”
What You Need to Know About Bone Health
Keeping your bones healthy and strong is pretty damn important.
I mean, if they become weak and brittle, then you are going to be at a much higher risk of incurring bone fractures and breaks.
Now this obviously not a good thing.
In fact, it can be an absolutely terrible thing.
I mean, while a fractured bone will be an uncomfortable experience for most, it can be a literal death sentence for some individuals (particularly those entering their golden years).
So, to put it simply, strong bones = healthy life.
Bone Health and Osteoporosis
Osteoporosis is a disease is typified by a significant reduction in bone density.
This occurs when your rate of bone production is outweighed by your rate of bone degradation (which i should mention is a normal process). In this scenario, your bones will become weak and brittle, in which you become much more susceptible to breaks and fractures.
But here is the really scary thing: osteoporosis affects more than 700,000 Australians over 50 nationwide.
And no, that is not a typo.
More than 700,000.
For those of you playing at home, that’s a helluva lot of people.
Now, the good news is that osteoporosis (and the decline in bone density that precedes it) is not a death sentence.
In fact, there is a growing body of research clearly demonstrating that exercise can have a seriously positive impact on the health of your bones.
And of those types of exercise that appear to have the most benefit?
Well, encase the title of the article didn’t give it way, weight training appears to be king.
Is Weight Training Good for Your Bones?
Amazingly, progressive weight training has been shown to cause steady increases in bone mineral density. Importantly, this occurs in:
- Healthy individuals,
- People with diagnosed osteoporosis
- Those at a high risk of developing osteoporosis
So, by simply weight training a few times per week, you can see some huge increases in your bone health.
This is not only going to significantly reduce your risk of developing osteoporosis in the long run, but will also limit your likelihood of experiencing bone breaks and fractures.
Optimising Weight Training to Improve Bone Health
You now know that weight training is the key to increasing the health of your bones. But there a few things that need to be considered here:
- Heavy loads appear better at stimulating bone growth than lighter loads
- Free weights that place load on the lower limbs and the spine appear most effective
- You need to progressively increase loads as you get stronger, to continually force adaptation
- Three sessions per week appears optimal
If you manage to adhere to these general rules, you can be guaranteed that you will see some good improvements in bone density.
Take Home Message
So, is weight training good for you bones? Yessir, it certainly is.
If you implement it optimally, of course.
With this in mind, weight training is something that should be performed by all individuals — especially those looking to improve bone health and stave off osteoporosis.
About the Author
Yoga is an ancient and complex practice, rooted in Indian philosophy, that originated several thousand years ago. Yoga began as a spiritual practice, as a way of reaching enlightenment, but in Western culture it has become popular as a way of promoting physical and mental well-being.
Although classical yoga also includes other elements, yoga as practiced in the West typically emphasizes physical postures (asanas), breathing techniques (pranayama), and meditation (dyana). Popular yoga styles such as hatha, iyengar, bikram, and vinyasa yoga focus on these elements. Several traditional yoga styles encourage daily practice with periodic days of rest, whereas others encourage individuals to develop schedules that fit their needs.
What do we know about the effectiveness of yoga?
- National survey results from 2012 show that many people who practice yoga believe that it improves their general well-being, and there is beginning to be evidence that it actually may help with certain aspects of wellness including stress management, positive aspects of mental health, promoting healthy eating and physical activity habits
- Yoga may help relieve low-back pain and neck pain
- There’s promising evidence that yoga may help people with some chronic diseases such as cancer, multiple sclerosis, and chronic obstructive pulmonary disease manage their symptoms and improve their quality of life
- Yoga may help people with diabetes control their blood sugar
- Growing evidence indicates that along with the help of products from Balance Activ, yoga may help women manage both physical and psychological symptoms of menopause
- Yoga may be helpful for anxiety or depressive symptoms associated with difficult life situations
- Yoga may help people to manage sleep problems
- Yoga may be helpful for people who are trying to quit smoking
- Yoga-based interventions may help overweight/obese people lose weight
What do we know about the safety of yoga?
Yoga is generally considered a safe form of physical activity when performed properly, under the guidance of a qualified instructor. Serious injuries are rare, however, as with other types of physical activity, injuries can occur. (One of our honours students, Zoe Toland, is currently working with one of our EPs, to investigate the most common forms of yoga injuries as reported by physiotherapists, yoga teachers and yoga practitioners – we’ll keep you updated with the results!).
The most important thing to remember, as with any exercise, is to listen to the feedback your body gives you and modify and adjust what you’re doing accordingly. We want to push ourselves, and whilst feeling some level of discomfort is okay (think muscle burn and high level of challenge), but pain is our bodies way of saying ‘probably best to not do this’.
People with certain health conditions, older adults, and pregnant women may need to avoid or modify some yoga poses and practices. These individuals should discuss their specific needs with their health care professional/yoga instructor and may be better suited to more clinical yoga classes.
What happens in a yoga class?
Sometimes the biggest thing that stops us from trying something new is not knowing what to expect and fearing we’ll be the awkward newbie! So let’s go through what you can expect from a yoga class (or at least ours!)
- Yoga mats and all the props you will need (a block, a strap, a bolster, a towel) are provided, but you can always bring your own if you would prefer!
- The teacher will introduce themselves and talk about what the focus of the class will be; this could be a range of things from a certain postural focus, or an attention focus, or it could be a focus on the pace of movement
- Classes start with slow, controlled, warm-up type movements and typically move into some more challenging series of movements; you can expect challenges that target strength, balance, range of motion, focus, stability, control and your attitude toward the practice
What you won’t get…
- Spiritual-talk. We’re not dissing the spiritual talk, but we prefer to focus on your physical and mental alignment in class
- Chanting. We get it, it feels a bit weird.
- Basically, anything that’s not evidence-based within the scientific literature, won’t be included in our classes (e.g., chakras, lifestyle choices)
How often should I practice yoga?
The recommended frequency and duration of yoga sessions varies depending on the condition being treated. In general, studies examining yoga have included weekly or twice weekly 60- to 90-minute classes. For some studies, classes are shorter, but there are more classes per week. So whilst the research evidence is inconclusive, we think that any form of exercise that is challenging strength through range of motion, and providing you with a form of mindfulness is a great addition to your weekly activities!
Our recommendation: as much or as little as suits your body’s needs and fits in with your weekly schedule.
iNform’s NEW Clinical Yoga Classes!
We are super excited to be launching clinical yoga classes at the end of May, at our new Malvern clinic! Classes will run on Thursday mornings and evenings, for a duration of 45 minutes and will be run by our Exercise Physiologist and Yoga Teacher: Jacinta Brinsley. Jacinta is also completing a PhD in the area of yoga and mental health/mental illness.
If you have any questions, want further information, or want to book in for a yoga class – fill out this form
About the Author
It would be rhetorical to say: that your body is special. And you would only want the best to be guiding you through your health and well-being safely. And yet, one can still be suggestible- picking up dodgy anecdotal tips from ‘that guy’ on the lat-pull-down machine.
I have personally experienced the exercise benefits, being safely loaded, and moving with confidence with one of my colleagues. Leaving my body and surrendering to an expert has given myself a deeper appreciation of the importance of finding an expert in human movement. The pain management clinic I visited helped me get rid of all the unnecessary physical pain I was feeling due to the stress caused by travelling long distances every day. I have always been on the other side to what I have been accustomed too- and as bias as it sounds: my colleagues here at iNform health really know how to manage and care for their clients.
Here are three reasons why you should be exercising with an expert.
1. Your tissues need time to adapt to load.
Your tissues, all the way down to the extracellular matrix- are for ever adapting to stressors and making proteins. Prescribing appropriate load- will ensure ones tissues will safely adapt; which will add a host of benefits to ones neuromuscular system. Reduced risk of tendonopathies, appropriate motor learning and myonuclei growth (muscle hypertrophy). On the contrary, excessive loading that exceeds the capacity of the neuromuscular system can induce the contra effects to the aforementioned. Tendon pathology, disorganised motor learning due to inappropriate load and systemic inflammation (abnormal prostaglandin levels) due to poor tissue healing.
2. Assessing the capacity of the neuromuscular system before undertaking load is paramount- and if neglected, your ‘health professional’ is going in blind.
If there is a muscle inhibition due to de-conditioned tissues, or a previous pathology that was poorly rehabilitated, would you feel safe to be loaded? Or if you were unable to co-contract your gluteus maximums, or have adequate lumbo-pelvic control? And yet, you may still be subjected to axial loading in your first session…! A thorough musculoskeletal assessment can identify any red flags and give your health professional valuable subjective/objective information to prescribe appropriate exercise correctives. This will then ensure more complex movements are performed safely.
3. Co-care is so important in addressing the whole individual.
Here at iNform, our clients are closely monitored by a wonderful internal/external team of allied health professionals; ranging from: GP’s, physio’s, osteo’s, chiros, pod’s and psychologist (without exhausting). All working and communicating together for the greater good of your physical and mental health. Co-care leads to better clinical outcomes, a proper working diagnosis, and the right form of treatments that benefit you the individual.
So, next time you are wanting to move with confidence. Be interrogative with your research. Find an evidence based approach that doesn’t involve a lecture from ‘that guy’ wearing a weight belt with a skimpy muscle singlet (stereotyping much?).
About The Author
Have you heard about how exercise and ADT should go together like sausages and bread? Research has shown exercise can help to reduce side effects of this treatment (without influencing the effectiveness of the drug). Prostate cancer, unfortunately, needs male hormones (androgens such as testosterone) to thrive, so one of the main types of drug therapy for this disease is androgen deprivation therapy (ADT). These medications aim to reduce or block the effect these hormones have. Whilst it can be an effective treatment, reducing the amount of testosterone in a man’s body does have a significant impact in the form of confronting side effects such as weight gain, loss of muscle mass and menopause-like symptoms. Here is a look at 6 different ways exercise can help you deal with treatment side effects:
1. Exercise and ADT: Improving body composition whilst on ADT
As a typical side of effect of ADT, men may notice an increase in abdominal fat and reduction of your muscle mass. However, did you know that exercise can lessen the change in your body composition? Research shows that if men complete 2-3 sessions of progressive resistance training per week, they will minimise the loss in muscle mass and strength. If men were taking ADT for a short time (3 months), a combination of moderate to high intensity aerobic and resistance training will help prevent changes in fat mass. However, if men are using ADT over a long period of time, they will have to also make changes with their diet to see changes in your fat mass.
2. ADT can impact your strength and endurance: Exercise can help!
ADT and the lack of testosterone can impact their day-to-day capacity/endurance and as such can affect their ability to do the fun things in life (playing with grandchildren, working in the shed, catching up with friends etc). The great news is exercise can help! Whilst it is not new that exercise can help keep everyone feeling fit and capable, the interesting thing is that the sooner men start/continue once ADT is commenced, the less ADT related capacity you stand to lose.
3. ADT can lead to excessive fatigue, but did you know exercise is one of the best treatments?
Due to the decline in androgen production (ie: testosterone) and other cancer-related issues, men may notice an increase in their fatigue levels. This may mean they do not feel as able or motivated to live life as they used to. Whilst it may be counterintuitive, research shows that progressive exercise (building up to 150mins per week) is arguably the BEST medical management strategy to reduce fatigue. That being said, it is important to learn how to regulate how much they do depending on how they feel. One day they may find the walk to the letterbox is moderately hard, whereas another day they may be able to complete a full 30 min moderate intensity brisk walk. Interestingly, the higher the fatigue levels, the greater the benefits from exercising.
4. Keeping the bones strong is really important when on ADT
Another side effect of ADT is a possible reduction in bone mineral density (and may even lead to osteoporosis and bone fractures). Preliminary research shows that at least 2 sessions of resistance training per week can mitigate losses in bone density. However, this exercise needs to be reasonably heavy and “impact” the bone – we want to challenge the bone enough to increase its density. We recommend that exercise is slowly progressed to this impact exercise so as not to increase the risk of injury.
5. Exercise can reduce your risk of other diseases whilst on ADT
Men are already dealing with a lot thanks to a prostate cancer diagnosis. SO it is important to note that due to the changes in hormone levels and a combination of other factors, there is an increased risk of developing other metabolic conditions such as type 2 diabetes, cardiovascular disease and high blood pressure in men on ADT. There is preliminary research showing positive changes in blood sugar, cholesterol and triglyceride levels. In other cancer populations, they have shown that exercise can provide a protective effect against the cardiometabolic diseases. So to reduce the burden, get on your bike!
6. Other side effects from ADT can be impacted by exercise
There are a few other benefits, which are fantastic for men on ADT! Did you know that new evidence suggests that exercise may help to preserve sexual activity and libido and lessen declines in sexual function? It may improve mood and reduce psychological distress, anxiety and depression making it a priority for this E.D. clinic. Finally, observational data suggests that is may even reduce the risk of dying from prostate cancer and even improve overall lifespan. If we could put all these benefits into a pill, would you take it?
The when, where and how of exercise for men undergoing ADT?
For many men, they are not exactly sure where to start, so here are a few ways:
- You can visit an accredited exercise physiologist who specialises in treating those with cancer who can set you up with an individualized program. This will help give you the tools and knowledge to exercise and get the benefits from it.
- There are a few online programs that can guide you if you do not want to or do not have the resources to visit an exercise specialist. Check out online!
- If you are comfortable exercising on your own, you can get straight into it. Much of the literature prescribes 2-3 resistance training exercise sessions per week plus building up to 150 minutes of moderate intensity aerobic exercise per week (but remember that you do not want to go to hard to quickly – building up is the best way!)
About the Author