Understanding PCOS: Symptoms, Diet, and Lifestyle Tips
understanding PCOS
WHAT IS PCOS
Polycystic Ovary Syndrome (PCOS) is a common hormonal disorder that affects many women, often starting in their teenage years or early twenties. It’s not just one single condition, but rather a collection of symptoms that can vary from person to person. In fact, PCOS is diagnosed when a woman experiences at least two of the following symptoms:
Ovarian ‘Cysts’ –This can be misleading as they are not actually cysts but rather fluid-filled sacs that develop on the ovaries, which may be spotted during an ultrasound.
Menstrual Dysfunction – This could mean irregular or missed periods.
Elevated Androgens – These are “male” hormones like testosterone, which can be detected through blood tests or by simply observing symptoms like excess hair growth or acne.
Beyond these, PCOS can also bring about a range of other symptoms, including:
Irregular or absent periods
Excess facial or body hair (especially on the chest, stomach, or face)
Thinning hair or male-pattern baldness
Acne
Carb or sugar cravings
Weight gain and difficulty losing weight
Fertility issues
Anxiety and depression
Binge eating tendencies
Body image concerns
Sleep disturbances
Why Do These Symptoms Happen?
Many of these symptoms are linked to higher levels of insulin or androgens in the body. In fact, about 80% of women with PCOS are insulin-resistant. Insulin resistance can lead to higher insulin levels in the bloodstream, which can trigger the ovaries to produce more testosterone, creating the cycle of symptoms like excess hair growth and acne.
Interestingly, while we all need some level of testosterone, elevated levels can disrupt the body’s balance and contribute to PCOS symptoms. As frustrating as it can be, PCOS isn't just about reproductive health—it can have long-term effects on your overall well-being, too.
Long-Term Health Risks Associated with PCOS
Left untreated or poorly managed, PCOS can increase the risk of serious health conditions, including:
Heart Disease – High levels of fats in the blood and high blood pressure can elevate this risk.
Diabetes – Particularly if you have insulin resistance.
Inflammation – PCOS often leads to low-grade chronic inflammation in the body.
Obesity – With the difficulty of losing weight and the tendency to gain it easily, PCOS can contribute to fat accumulation, especially around the abdominal area.
How Can Diet Help Manage PCOS?
There’s no magic diet for PCOS, no single pill that will cure it, despite what some “PCOS experts” might claim. That said, a balanced, nutrient-rich diet can help improve symptoms, regulate hormones, and make life a bit easier.
Here are some tips to help shape your PCOS-friendly diet:
Don’t Ditch Dairy Unless You Need To – While some people claim cutting out dairy helps clear acne, it’s more likely that the processed sugars and fats in dairy-heavy treats like ice cream and milkshakes are to blame for inflammation. Unless you're intolerant, there's no need to remove dairy entirely. Full-fat options like Greek yogurt and feta cheese are often well-tolerated.
Choose Low Glycemic Load Foods – This is about the overall effect of a food on your blood sugar when eaten as part of a meal, not just the glycemic index (GI) of a single food. Focus on high-fiber, low-GI foods like whole grains, legumes, and vegetables over processed carbs like white bread and sugary snacks. Pairing carbs with proteins and healthy fats can also keep your blood sugar stable.
Include Omega-3 Fatty Acids – These healthy fats, found in oily fish like salmon and mackerel, can help reduce inflammation, which is a common issue with PCOS. Aim for 2-4 servings of oily fish per week. If you’re not a fan of fish, consider omega-3 supplements or plant-based sources like chia seeds, flaxseeds, and walnuts.
Check out my black bean chilli recipe or my fav anti inflammatory salad for some PCOS friendly dinners.
Managing Weight with PCOS
One of the most challenging aspects of PCOS is dealing with weight gain and difficulty losing weight. Insulin resistance, sugar and carb cravings, and hormonal imbalances can all make weight loss more complicated. But restrictive, fad diets often backfire, leading to binge eating and worsening symptoms.
Instead, focus on adding variety to your meals to boost nutrition. Eating regular, balanced meals will help keep your blood sugar levels stable and curb cravings. I’m a big believer in adding more healthy foods that restricting—focus on improving the overall healthiness of your diet, rather than obsessing over cutting out foods.
Supplementation for PCOS
Managing PCOS often involves supplements to improve hormone balance, insulin sensitivity, and overall health. Here are three key supplements and why they’re beneficial:
1. Myo-Inositol
Improves Insulin Sensitivity: Helps regulate insulin and reduce insulin resistance, a common issue in PCOS.
Supports Ovulation: Can improve menstrual regularity and fertility.
Hormonal Balance: Reduces elevated androgens, improving symptoms like acne and excess hair growth.
You can buy Myo-Inositol from amazon or My Protein
2. Fish Oil (Omega-3 Fatty Acids)
Anti-Inflammatory: Reduces inflammation, which is often higher in women with PCOS.
Improves Insulin Sensitivity: Helps manage blood sugar and reduce insulin resistance.
Hormonal Support: Balances hormones and supports ovarian function.
I love Bare Biology super strength pure omega 3 capsules.
3. Vitamin D3
Improves Insulin Sensitivity: Helps with insulin regulation and hormone balance.
Supports Fertility: Low vitamin D levels are linked to irregular ovulation, and supplementation can improve fertility.
Reduces Inflammation: Helps lower chronic inflammation associated with PCOS.
I love Solgar Vitamin d3 liquid.
Always consult with your health care provider before taking any new supplements.
Exercise and PCOS: What You Need to Know
Exercise is one of the best things you can do for managing PCOS. It helps regulate insulin levels, reduces stress, and supports overall health. There’s no one-size-fits-all when it comes to exercise, but activities like cardio, strength training, and even lower-impact exercises like yoga or pilates have been shown to improve PCOS symptoms.
What matters most is finding something you enjoy! Whether it’s a brisk walk, a dance class or lifting weights, staying active will not only help you manage PCOS symptoms but also improve your mood, reduce anxiety, and help you sleep better.
Sleep and Stress Management
Stress and sleep disturbances can worsen PCOS symptoms, so managing both is crucial. Consider incorporating yoga, meditation, and breathwork into your routine. These techniques can help lower cortisol (the stress hormone) and promote better sleep, both of which are beneficial for managing PCOS.
Final Thoughts
Living with PCOS can be tough, but understanding the condition and making small adjustments to your lifestyle can make a huge difference. Focus on balanced meals, regular exercise, and stress management to improve your symptoms. And remember, there’s no need to aim for perfection—small, sustainable changes over time are key to feeling your best.
If you're unsure where to start, get in touch to book your personalised nutrition consultation.
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It all begins with an idea.
It all begins with an idea. Maybe you want to launch a business. Maybe you want to turn a hobby into something more. Or maybe you have a creative project to share with the world. Whatever it is, the way you tell your story online can make all the difference.
Don’t worry about sounding professional. Sound like you. There are over 1.5 billion websites out there, but your story is what’s going to separate this one from the rest. If you read the words back and don’t hear your own voice in your head, that’s a good sign you still have more work to do.
Be clear, be confident and don’t overthink it. The beauty of your story is that it’s going to continue to evolve and your site can evolve with it. Your goal should be to make it feel right for right now. Later will take care of itself. It always does.
Blog Post Title Three
It all begins with an idea.
It all begins with an idea. Maybe you want to launch a business. Maybe you want to turn a hobby into something more. Or maybe you have a creative project to share with the world. Whatever it is, the way you tell your story online can make all the difference.
Don’t worry about sounding professional. Sound like you. There are over 1.5 billion websites out there, but your story is what’s going to separate this one from the rest. If you read the words back and don’t hear your own voice in your head, that’s a good sign you still have more work to do.
Be clear, be confident and don’t overthink it. The beauty of your story is that it’s going to continue to evolve and your site can evolve with it. Your goal should be to make it feel right for right now. Later will take care of itself. It always does.
Blog Post Title Four
It all begins with an idea.
It all begins with an idea. Maybe you want to launch a business. Maybe you want to turn a hobby into something more. Or maybe you have a creative project to share with the world. Whatever it is, the way you tell your story online can make all the difference.
Don’t worry about sounding professional. Sound like you. There are over 1.5 billion websites out there, but your story is what’s going to separate this one from the rest. If you read the words back and don’t hear your own voice in your head, that’s a good sign you still have more work to do.
Be clear, be confident and don’t overthink it. The beauty of your story is that it’s going to continue to evolve and your site can evolve with it. Your goal should be to make it feel right for right now. Later will take care of itself. It always does.