Insulin resistance is common in women with PCOS and causes many of the PCOS symptoms, like irregular periods, acne, unwanted hair, and fertility issues.
It also raises the risk of developing type 2 diabetes and heart disease later on if not managed properly, so how do we prevent these diseases?
What is Insulin Resistance?
Insulin is a hormone that helps your cells take sugar (glucose) from the blood and use it for energy, which means insulin resistance is when your cells don’t respond well to insulin, so the pancreas makes more insulin to keep blood sugar normal.
Over time, this extra work can lead to high insulin levels (hyperinsulinaemia) and eventually higher blood sugar and type 2 diabetes if nothing changes. Many women with PCOS have these signs.
How Does Insulin Resistance Trigger PCOS?
When insulin levels are high, the ovaries can produce more androgens, which are male-type hormones, such as testosterone. This hormone imbalance can manifest as acne, unwanted facial or body hair (hirsutism), and disrupted ovulation, all of which can affect fertility and ultimately make PCOS worse.
Estimates vary, but many studies show that 65–70% of women with PCOS have measurable insulin resistance, and 70–80% of obese women have even higher rates.
Signs of Insulin Resistance in PCOS Women
You might suspect insulin resistance if you have PCOS plus any of the following:
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Difficulty losing weight or gaining belly fat
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Strong sugar or carb cravings
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Family history of type 2 diabetes
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High fasting insulin or abnormal glucose tests on blood work
Lifestyle Solutions for Improving Insulin Resistance in PCOS
Lifestyle changes are the first-line treatment for solving insulin resistance in PCOS. These are practical steps that could help:
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Do Exercise More
Both aerobic exercise (such as walking, running, or swimming) and resistance training (using weights or body weight) help muscles utilize glucose more efficiently. So, target regular physical activity.
Additionally, for obese women, consider losing weight, as even a 5–10% reduction in body weight can improve insulin sensitivity, restore ovulation, and lower androgen levels.
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Go after a Balanced Diet
Focus on whole foods like vegetables, legumes, whole grains, lean protein, healthy fats, and fibre, as reducing refined carbs and added sugar can help bring down insulin spikes. There’s no single “best” PCOS diet, but low–GI or Mediterranean-style meals show consistent benefits.
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Sleep Well
Poor sleep and chronic stress can raise cortisol levels and worsen insulin resistance. So, aim for regular sleep and utilize stress-management tools such as breathing exercises, mindfulness practices, and social support.
Medical treatments that improve insulin resistance in PCOS
When lifestyle changes alone aren’t enough, medications can help:
Note: DO NOT SELF-MEDICATE. Always see a Doctor if you have concerns.
Final thoughts
PCOS and insulin resistance are tightly linked. The good news is that many women see clear improvements after changing their day-to-day routine, like doing more exercise or eating the right meals.
However, doctors may recommend medications where necessary. Therefore, regular screening is crucial for detecting symptoms early.
Have you been diagnosed with PCOS or suspect insulin resistance? Have yu done anything about it?
Researched by Mercy Adeniyi.
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