Breaking the myths around PMOS and fitness

Polyendocrine Metabolic Ovarian Syndrome (PMOS) affects numerous women globally, bringing a complex interplay of hormonal imbalances and insulin resistance. This condition often leaves women confused about their fitness journeys due to widespread myths and generic advice.

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The biggest myth is that women with PMOS just need to eat less or exercise more. The truth is, PMOS affects hormones, making weight loss slower, but regular strength training, cardio, and a healthy diet can improve hormone levels, insulin sensitivity, and overall health, even before the weight changes I have seen in my clients.

Fitness instructor Shabana Khatun, with over a decade of experience, highlights that while PMOS can slow weight loss, regular exercise significantly improves the body's response over time. She debunks the myth that simply eating less or exercising more is the solution. Instead, Khatun stresses that strength training, cardio, and a balanced diet are crucial for improving hormone levels, insulin sensitivity, and overall health, even before visible weight changes occur.

Khatun advises that the fundamental exercise approach remains consistent across different PMOS types: strength training, regular movement, and a healthy diet. While intensity may vary individually, exercise offers benefits to all. She suggests high-intensity exercise is often helpful, but emphasizes listening to one's body, especially around the menstrual cycle. Lighter activities like walking or stretching are recommended on low-energy days, with complete rest being a valid option. For those with irregular periods, consistency is key, rather than strict adherence to a cycle-based routine.

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It is very important to listen to your body. On low-energy or heavy-flow days, choose lighter workouts like walking or just stretching. I even say that it’s better if you take a complete rest during that time. On higher energy days, do strength training and more intense workouts.

Nutrition plays a vital role in managing PMOS. Khatun recommends high-protein foods like eggs, chicken, fish, paneer, tofu, Greek yogurt, lentils, and beans to promote satiety and stable blood sugar. High-fiber foods such as oats, brown rice, quinoa, whole wheat, vegetables, fruits, beans, and seeds are essential for improving digestion and insulin sensitivity. For individuals without gym access, Khatun encourages starting with accessible activities like walking, jogging, or climbing stairs, emphasizing that consistent effort is more important than location.

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