Exercise your way to freedom from PLOS. Benefits of exercise for PLOS
Allow your genes to work as they were designed. i.e encourages normal gene expression
Reduces or even eliminates insulin resistance common in PLOS
Aids fat loss and maintains healthy weight
Improves bowel irregularities and removes that.
What types of exercise might you consider to help you PLOS Specifically?
2. Weight Training
Lifting weight improves the function of insulin hormones
Best way to begins exercise for PLOS is simple, body weight exercises.
Weight training involves dumbbells, Machines, resistance bands and belts.
Women bothersome about:
As PLOS has high testosterone, weight training may make the look masculine. But it’s not the case as body building requires different training and food regimen.
Swimming : Gifts you the benefits of exercises with less strain
Yoga : : Reduces stress, increases circulation, decreasing inflammatory markers improving mood. Yoga keeps ovaries healthy by creating a lot of positive energy to your body.
Still not sure about exercise?
Choose something you enjoy
dancing around your home.
walking with your music on.
Mix it up, incorporate more than one type of exercise and enjoy. Functional movements allow you to include many muscle groups in a single activity.
3.HIIT (Height Intensity Interval Training)
HIIT benefits are marked in PLOS.
Improves 24hrs glycemic control
24 min HIIT is beneficial to control blood sugar as 38 min of low intensity cycling.
HIIT includes Spinning.
But I Sweat!
Many women with PLOS Complaints they sweat too much don’t worry that’s great as we seen this as a sign of success that means you working with the rush of endorphins.
It’s true, with PLOS has higher levels of inflammatory markers which causes pain. It doesn’t mean you can’t or shouldn’t exercise
Supplements that reduces pain: Magnesium, Nitric Oxide, Antioxidants, Acupuncture, Acupressure, Physiotherapy
When exercising becomes a regular lifestyle inclusion, activity becomes enjoyable and a critical part of the recovery process. Why? Because, you cannot be well if you don’t move.
Diet impacts fertility and certain nutrition’s and foods appear to have a great effect on reproductive health. PLOS is often connected to too much of blood sugar and insulin resistance.
A low Crab diet for PLOS helps in address the root cause of the health condtion.
Too much blood sugar -> Too much insulin -> Too much testosterone -> Estrogen goes out of balance -> Irregular periods, acne, hair fall, body hair, infertility, weight gain.
Remove simple carbs from your diet. It is sugars primarily. “Sugar” when we say, it’s not just that, it is all the Maida, white rice, bread, pasta, Maggi, potatoes, chips etc. hope you get the idea what to avoid.
Avoid 4 whites for PLOS :
Cinnamon on – Decreases AMH levels in PLOS
Green Tea -> Good Antioxidant
Green Tea + Cinnamon on (Great taste +health + weight reduction ways to add Cinnamon on to regular daily diet)
Cinnamon on powder – Sprinkle on yoghurt, smoothies, fruit salads
Chewing of Cinnamon on sticks
Warm water + honey + lemon - On early morning empty stomach, Reduces weight, Hormonal Regulation.
Mediterranean Diet Followers have a good response to PLOS and is also associated with better IVF performance in women.
Routine adherent to the Med Diet among obese & non-obese infertile women has shown a good IVF success rates in the field of ART.
Mediterranean Diet (Med Diet) :
It is based on traditional foods that people uses to eat in countries like Italy & Greece and were found move healthy and fertile than Americans
The Basics in Med Diet:
Eat: Vegetables, fruits, nuts, seeds, legumes, fish, sea food, extravivgin Olive Oil
Eat in Moderation: Poultry, eggs, cheese, yogurt
Eat only rarely: Red meat
Don’t Eat: Beverages, processed meat, refined oils, added sugars (like soda, candies, ICE creams)
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