Insulin resistance PCOS Type

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Hello! You may have Insulin Resistant PCOS Type!
But you are not alone, we got you!

What is Insulin Resistant PCOS?

Insulin-resistant PCOS is the most common type of PCOS, driven by the body’s reduced sensitivity to insulin. Insulin is a hormone that regulates blood sugar levels, but in this type of PCOS, the body produces excess insulin to compensate for the resistance. This excess insulin can disrupt hormonal balance, increase androgen levels, and contribute to common PCOS symptoms.

Further, if not managed, this PCOS type can lead to Diabetes Type 2. 

Symptoms include

  • Weight gain, particularly around the abdomen, and difficulty in losing weight despite diet and exercise
  • Fatigue and low energy
  • Cravings for sugar and carbohydrates
  • Irregular periods or missed cycles
  • Excess hair growth on the face or body (hirsutism)
  • Hair thinning on the scalp
  • Acne and oily skin
  • Skin tags or darkened skin patches (acanthosis nigricans), especially around the neck and underarms

Managing Insulin Resistance PCOS focuses improving insulin resistance, reducing cravings, and helping with weight loss. 

You are not your PCOS! 

While you may be having these PCOS symptoms, PCOS is manageable and you can live a full life with PCOS. Understanding your PCOS type is the first step, then adopting some lifestyle changes. 

Here is what to do, 

Step 1. Supplements 

Help your body heal itself using supplements. Recommended supplements are as below: 

  • Inositol capsules
  • Berberine Capsules
  • Magnesium
  • Ashwagandha Capsules
berberine for pcos kenya

Berberine

Benefits: Berberine is known to enhance insulin sensitivity, regulate blood sugar levels, and support weight management, making it beneficial for those with insulin-resistant PCOS.

ashwagandha in kenya

Ashwagandha 

Benefits: Ashwagandha is an adaptogen that helps reduce stress and cortisol levels, which can indirectly improve insulin sensitivity and support hormonal balance.

inositol for pcos kenya

Inositol

Benefits: Inositol has been shown to improve insulin sensitivity, regulate menstrual cycles, and support ovarian function in individuals with PCOS.

Magnesium Glycinate

Benefits: Magnesium plays a crucial role in glucose metabolism and can help improve insulin sensitivity. It also aids in reducing inflammation and promoting relaxation.

pcos diet

Step 2: Let’s watch our nutrition 

Diet Recommendations 

    1. Focus on Low-Glycemic Index (GI) Foods
      • Include whole grains, legumes, and plenty of vegetables.
      • Avoid refined carbohydrates like white bread, pastries, and sugary snacks.
    2. Increase Healthy Fats and Protein
      • Incorporate avocado, nuts, seeds, fatty fish, and olive oil.
      • Add lean proteins like chicken, turkey, eggs, and plant-based proteins.
    3. Eat Fiber-Rich Foods
      • Foods like broccoli, berries, lentils, and chia seeds slow glucose absorption and improve blood sugar control.
    4. Limit Processed and Sugary Foods
      • Avoid sodas, candies, and heavily processed snacks.
    5. Stay Hydrated
      • Drink plenty of water and herbal teas to support metabolism and detoxification.
 

 Step 3. Lifestyle Changes

  • Lifestyle Changes

    1. Exercise Regularly
      • Combine strength training and moderate cardio (e.g., brisk walking, swimming).
      • Focus on consistency rather than intensity—30 minutes, 5 days a week is ideal.
    2. Manage Stress
      • Practice low intensity stress management activities such as walking, hanging out with friends and the outdoors to help you unwind.
    3. Prioritize Sleep
      • Aim for 7–9 hours of quality sleep each night to support insulin sensitivity and overall hormonal health. Poor sleep always lead to uncontrollable cravings. 
    4. Time Your Meals
      • Avoid snacking between meals. Take 2-3 protein, fibre and healthy fats filled meals to prevent cravings and snacking between your meals which spikes often leads to insulin resistance. 
    5. Track Your Progress
      • Keep a journal to monitor your symptoms, diet, and lifestyle habits to identify what works best for your body.

A tip just for you! 

By addressing insulin resistance through supplements, diet, and lifestyle changes, you can regain control of your hormonal balance and reduce the symptoms of PCOS. Remember, small, consistent changes lead to lasting improvements. 

Want to get your supplements as a kit?

This kit contains Berberine, Inositol, Ashwagandha and Magnesium, a perfect combination for addressing Insulin Resistance PCOS Type, discounted just for you. 

berberine inositol magnesium ashwagandha
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