These weekend habits seem harmless but could wreak havoc when you have PMOS.
Reviewed by Dietitian Mandy Enright, M.S., RDN, RYT
Key Points
- Lifestyle habits that disrupt hormones, blood sugar and metabolism can impact PMOS symptoms.
- Irregular sleep, sedentary behavior and imbalanced breakfasts on the weekends can affect PMOS.
- Focus on consistent habits like following the DASH diet, managing stress and limiting alcohol.
Polyendocrine metabolic ovarian syndrome (PMOS), formerly called polycystic ovary syndrome (PCOS), affects 1 in 8 women. The name was recently changed to more accurately reflect the condition. The former name put the emphasis on ovarian cysts, when in reality PMOS is a complex condition that impacts multiple systems in the body, including hormones, metabolism and reproduction. PMOS is characterized by high androgens and insulin resistance. Symptoms can include irregular menstrual cycles, weight gain and excess facial and body hair, among others.
Since many features of PMOS are connected to blood sugar, hormones and metabolism, lifestyle habits, especially on the weekends, can impact symptoms. “Weekend habits can either support the metabolic and hormonal rhythms we work so hard to maintain during the week or disrupt them. With PMOS, consistency around sleep, movement, stress and blood sugar regulation can be especially important because insulin resistance and metabolic dysfunction are common features of the condition,” says Anna Cabeca, DO, FACOGa triple-board-certified OB-GYN.
We spoke with women’s health experts to find out the top weekend habits you may not realize are impacting your PMOS symptoms, and here’s what they told us.
1. Staying Up Late & Sleeping In
It’s OK to get a little more shut-eye on the weekends, but going to bed much later than you normally do and sleeping in for hours may worsen PMOS symptoms. “Our reproductive hormones and metabolism are closely connected to our circadian rhythm,” says Cabeca. “When your bedtime and wake time shift dramatically every weekend, you are disrupting the consistent sleep-wake rhythm your body relies on.”
A healthy circadian rhythm runs on a 24-hour cycle. Cortisol rises in the morning and falls at night, while melatonin increases at night and goes down in the morning. With PMOS, melatonin can remain high in the morning, and cortisol levels can spike in the evening. These circadian rhythm disruptions cause a negative cascade of events, including poor sleep, increased testosterone and insulin resistance. Late-night eating and drinking, which tend to happen on the weekends, can worsen things like insulin resistance. Not to mention, eating late at night is linked to an increased risk of type 2 diabetes, and those with PMOS are already at higher risk for this chronic disease.
So how can you enjoy your weekend without causing hormonal chaos? “Try to keep your bedtime and wake time within about an hour of your weekday schedule. Get outside for morning light when you can, and prioritize seven to nine hours of quality sleep rather than trying to catch up by dramatically changing your schedule on weekends,” says Cabeca.
2. Being Sedentary All Weekend
Rest is important, but there’s a balance between self-care and sitting on the couch for two days, especially if you also sit at a desk Monday through Friday. “Physical activity is one of the most direct levers for improving insulin resistance in PMOS, and both moderate-intensity aerobic exercise and high-intensity interval training (HIIT) have been shown to reduce homeostatic model assessment for insulin resistance (HOMA-IR), a standard measure of insulin resistance, in women with PMOS, with benefits occurring regardless of weight loss,” says Kara Craddock, M.S., RDN.
In one study, yoga was found to be the best exercise for improving insulin resistance and testosterone levels. But no need to fret if you’re not a yogi. Other types of exercises show benefits too, and the best workout is the one you’ll actually do, so pick something fun and enjoyable. “It doesn’t have to be structured or intense,” says Craddock. Walk, swim, bike or go on a hike with friends. Something is better than nothing, and consistency matters more than intensity, she says.
3. Not Eating a Balanced Breakfast
The weekends can be a time for sleeping in and going to brunch, but skipping breakfast, or significantly delaying it, can negatively impact PMOS symptoms. “Skipping breakfast, or waiting for brunch, can lead to overeating and larger blood sugar spikes at meals later in the day,” says Craddock. On the other hand, front-loading calories earlier in the day improves insulin sensitivity, she says. This comes back to circadian rhythm and the fact that the hormones involved in metabolism are primed for eating and digestion in the morning.
Along with when you eat, what you eat in the morning is just as important. “Eat a protein-forward breakfast within an hour of waking up, even if it’s small,” says Craddock. Protein, along with fiber, slows the rise of blood sugar and release of insulin. This is especially important if you have PMOS and are prone to insulin resistance. High-protein diets have been shown to reduce fasting insulin and HOMA-IR in those with PMOS.
If you have brunch plans midday, eat something protein-rich when you wake up. “A hard-boiled egg and a handful of nuts, or some yogurt with fruit and seeds are both great options. You don’t need a full meal; you need to break the overnight fast before your body starts compensating,” says Craddock. Then, if you’re craving waffles or pancakes once you’re at brunch, split it with someone or put half of it in a to-go container, says LaShawnda Beasley, RDN, LD, CLC, IEDS. Order a side of eggs, or something else with protein, to help reduce a post-brunch blood sugar spike.
Habits That Can Help PMOS Symptoms
Along with consistent sleep, staying active and eating a balanced breakfast, here are other habits that can help PMOS symptoms.
- Try the DASH Diet: The Dietary Approaches to Stop Hypertension (DASH) diet is a flexible eating plan to help reduce blood pressure. But interestingly, one study found that it was the most effective diet for treating PMOS, specifically lowering HOMA-IR and weight. The DASH diet emphasizes fruits, vegetables, whole grains, low-fat dairy, fish, lean meats, beans, nuts and vegetable oils, while limiting sweets and foods high in saturated fat.
- Manage Stress: “Your stress response, sleep, metabolic health and reproductive hormones are interconnected,” says Cabeca. Breath work, meditation, yoga, walking outdoors and simply creating genuine downtime can all help, she says.
- Limit Alcohol: Reducing alcohol is associated with metabolic and hormonal improvements in those with PMOS. “This doesn’t mean you can never drink. Rather, pick your favorite drink and enjoy it mindfully, or skip the alcohol and choose a fun mocktail,” says Caroline Young, M.S., RD, RYT.
- Focus on Gut Health: “Adding fiber and probiotic-rich foods may support a healthy gut microbiome,” says Beasley. “Promising new evidence indicates that gut health may play a significant role in managing insulin resistance, inflammation and hormone balance.”
- Focus on Consistency, Not Perfection: Experts emphasize that one lazy weekend, round of drinks or indulgent brunch isn’t going to make or break your PMOS symptoms. “What matters much more is the pattern you repeat over weeks, months and years,” says Cabeca.
Our Expert Take
One weekend of not-so-healthy habits won’t make or break PMOS symptoms. But over time, inconsistent sleep, lack of exercise and sporadic eating on the weekends, can wreak havoc on your metabolism and hormones, worsening PMOS symptoms and increasing the risk for other conditions, like type 2 diabetes. Small changes add up, so if you’re feeling overwhelmed by where to start, pick one habit to focus on first. It could be signing up for a fun workout class with friends or eating something with protein first thing in the morning. Aim for consistency over perfection, and if you need more support, find a provider or dietitian who specializes in PMOS who can help.