Polycystic Ovarian Syndrome (PCOS) is a common hormonal disorder that affects up to 1 in 10 women of reproductive age. It is characterised by irregular menstrual cycles, excess androgens (male hormone), and the presence of multiple small cysts on the ovaries. It can lead to long-term health complications, including infertility, metabolic disorders, and an increased risk of type 2 diabetes.

I’ve supported many women over the years who have this condition, and understanding how to manage it is essential when it comes to achieving optimal health and wellbeing (and, weight loss if this is what you seek).

What Causes Polycystic Ovarian Syndrome?

The exact cause of PCOS is not fully understood, but several factors contribute to its development, such as:

• Insulin Resistance: Many women with PCOS have insulin resistance (the hormone that regulates your blood sugar), so your body will have difficulty using insulin effectively. This can cause the body to produce more insulin, which in turn triggers the ovaries to produce more androgens (male hormones like testosterone), leading to PCOS symptoms.
• Hormonal Imbalances: Women with PCOS often have elevated levels of androgens, which disrupt the normal balance of female reproductive hormones and interfere with ovulation. This can lead to irregular periods, difficulty conceiving, and symptoms like excess hair growth or acne.
• Genetics: PCOS tends to run in families, suggesting a genetic component to the disorder. If a close relative has PCOS, you may be at higher risk of developing it.

I’ve also seen quite a bit of research in the naturopathic community linking the contraceptive pill to this condition. After all, if you’re telling your body it is pregnant 24/7, there is likely to be a reaction from your body. Oestrogen is the hormone that helps us burn through sugar more effectively, and synthetic forms don’t necessarily have the same action. 

What are the most common symptoms of PCOS?

• Irregular or absent periods: Women with PCOS often experience infrequent, irregular, or prolonged menstrual cycles. In some cases, menstruation may stop altogether.
• Excess hair growth: Elevated levels of androgens can lead to excessive hair growth on the face, chest, back, or other areas typically associated with male hair patterns. I most often see it in my clients around their jawline. 
• Acne and oily skin: High androgen levels can also contribute to acne and oily skin.
• Weight gain: Many women with PCOS struggle with weight gain or have difficulty losing weight due to insulin resistance and metabolic issues (but note you can absolutely maintain and achieve healthy body composition if you have PCOS).
• Hair thinning: It can cause thinning hair or male-pattern baldness due to hormonal imbalances in the long term.
• Ovarian cysts: Although the name “polycystic ovary” refers to multiple small cysts on the ovaries, not all women with PCOS have cysts, and the presence of cysts alone does not confirm the diagnosis. Doctors require you to have two of the three main symptoms in order to be diagnosed.

Health Risks Associated with PCOS

If you’re thinking it’s just your ‘genetics’ and went on the pill to ‘fix’ it, I want to highlight the impact it has (which is not reversed by going on the pill), because PCOS is extremely easy to manage with lifestyle. The pill may put a stop to your symptoms, but it will not help you get well like a healthy lifestyle will! PCOS unchecked can lead to infertility, type 2 diabetes, cardiovascular disease and endometrial cancer.

Managing PCOS

While there is no cure for PCOS, there are several ways to manage the condition and its symptoms effectively:

1. Lifestyle Changes
   • Healthy Diet: A balanced diet that focuses on whole foods, lean proteins, healthy fats, and low-glycemic carbohydrates can help manage insulin resistance and reduce weight gain. Avoiding refined sugars and processed foods is particularly important for managing PCOS symptoms.
   • Regular Exercise: Physical activity improves insulin sensitivity, helps with weight management, and can regulate menstrual cycles. Aim for a combination of aerobic exercise and strength training for the best results.
2. Mental Health Support
   • PCOS can take an emotional toll due to its physical symptoms and potential impact on fertility. Anxiety and depression are common among women with PCOS, so seeking mental health support through therapy or counselling can be beneficial.

There are medications, but I am not a medical doctor so I won’t make suggestions here. Know that lifestyle is the most important thing, as well as your stress levels and mental/emotional wellbeing. I have had dozens of clients with PCOS who, through lifestyle, compete on the body building stage, reverse many of the symptoms and reclaim their health over time. 

If you’re interested in using food as a potential support, I have a nutrition course in the Academy which goes in detail on nutrition, how to create healthy meal plans, and so much more! You can check that our by clicking here

Do you need a Diagnosis for PCOS?

Although I recommend lifestyle as treatment in my holistic coaching practice, I also recommend getting a diagnosis through traditional medical practices. This gives you a really good idea of what you’re working with, and markers to measure back on later like reduced androgen levels, improved blood sugar. It’s also really empowering to see the impact you can have on your health through lifestyle alone! 

If you are experiencing symptoms such as irregular periods, excessive hair growth, or unexplained weight gain, it’s essential to speak to a healthcare professional. Early intervention, combined with lifestyle changes and appropriate treatments, can help manage symptoms and reduce the risk of complications like diabetes and heart disease.

Polycystic Ovarian Syndrome is a complex condition that affects many aspects of a woman’s health. While PCOS can lead to various symptoms and health risks, with proper management—including diet, exercise, and medical treatment—many women can reduce their symptoms, improve their quality of life, and even conceive! So that’s the good news 🙂