Part 1 of 3: PMOS Awareness Month with Cara Shaw
Blood sugar regulation is one of the things I most wish someone had explained when I was first diagnosed with PCOS, now called PMOS.
I experienced terrible energy crashes, fatigue, acne and irregular periods, but I didn’t understand that some of these symptoms could be connected to my metabolic health.
What is the connection?
When we eat carbohydrates, they are broken down into glucose, which enters the bloodstream. Insulin then helps move that glucose into our cells, where it can be used for energy.
In PMOS, the cells can become less responsive to insulin, so the body may compensate by producing more. As a result, glucose is managed less effectively, leading to blood sugar highs and the lows that follow.
Higher insulin can encourage the ovaries to produce more androgens, such as testosterone, and may interfere with normal ovulation. This can lead to symptoms like acne, excessive body hair and irregular periods.
Insulin resistance doesn’t affect every woman with PMOS, and it can occur at any body size. For many women, this blood sugar dysregulation may show up as energy crashes, persistent hunger, sugar cravings, skin breakouts or out-of-sync cycles.
Where does magnesium fit in?
Magnesium is involved in hundreds of processes in the body, including, interestingly, how we process glucose and how insulin signalling works.
Some research has found lower magnesium levels in women with PMOS, particularly in those who also have insulin resistance or a higher body weight. One study of 1,000 women with PMOS found that lower serum magnesium was associated with poorer insulin sensitivity and higher testosterone.
Now, this doesn’t mean that a magnesium deficiency causes PMOS, and it doesn’t mean all women with PMOS are deficient in magnesium. The research into magnesium supplementation and PMOS is still limited and mixed. However, some research in people with insulin resistance indicates that increasing magnesium levels can support insulin and other blood sugar markers, which gives us good reason to prioritise magnesium.
Pumpkin seeds, almonds, leafy greens and dark chocolate are all useful sources, but my personal favourite is a topical application, notably Sweet Sleep. Lab tested to release magnesium slowly into the surface of the skin over eight hours, it’s a practical and effective way to absorb magnesium without worrying about another supplement to take.
What can you do to support blood sugar?
Pair carbohydrates with protein, fibre and healthy fats. Add Greek yoghurt and seeds to oats, eggs and avocado to toast, or protein and vegetables to potatoes or rice.
Incorporate some form of movement into your daily routine. Even ten minutes of walking after a meal can help your muscles use glucose more effectively.
And don’t overlook sleep. Blood sugar regulation, appetite and food choices all become harder when we’re chronically tired. A consistent wind-down routine can help prepare your body for rest. That might mean dimming the lights, putting your phone away and applying Sweet Sleep as part of a calming bedtime ritual.
Start with one meal, one short walk or a more consistent bedtime. These changes may not sound particularly exciting, but when repeated regularly, they are often the foundations that make the biggest difference.
References
- Associations of Serum Magnesium With Insulin Resistance and Testosterone in Women With Polycystic Ovary Syndrome, Frontiers in Endocrinology, 2021
- The Effects of Oral Magnesium Supplementation on Glycemic Response among Type 2 Diabetes Patients, PubMed Central
This article is for general information only and is not a substitute for medical advice. If you have PMOS or are concerned about your blood sugar, speak to your doctor or a qualified healthcare professional before making changes to your diet or supplements.