PCOS, also known as Polycystic Ovary Syndrome, is a common condition that causes hormonal imbalance and affects how a woman’s ovaries work. It affects 1 in 10 women and around 70% of people with PCOS don’t actually realise that they have it.
What Causes PCOS?
PCOS is linked to hormone imbalances, particularly involving insulin levels.
Many women with PCOS are resistant to insulin, meaning their bodies don’t respond to insulin as effectively as they should. To compensate, the body produces extra insulin, which can then trigger higher levels of hormones like testosterone.
What Are The Main Features of PCOS?
Irregular periods – this happens when your ovaries don’t release eggs regularly (ovulation). As a result, your cycle may be unpredictable, very light, or sometimes absent altogether.
Excess androgens – these are higher levels of “male” hormones, like testosterone. They can cause symptoms such as acne, unwanted facial or body hair, or even hair thinning on the scalp.
Polycystic ovaries – this means the ovaries are larger than usual and contain many small fluid-filled sacs (follicles). Despite the name, they aren’t actually cysts, but immature eggs that haven’t developed properly.
What Are The Symptoms Of PCOS?
PCOS is characterised by a combination of symptoms and these are unique to each person including:
Irregular periods or no periods at all – with PCOS, the ovaries don’t always release an egg each month. This can make periods unpredictable, very light, very heavy, or sometimes stop them altogether.
Hair thinning or hair loss – higher levels of certain hormones (androgens) can cause the hair on your head to become thinner, similar to male-pattern hair loss.
Oily skin or acne – hormone imbalances can make the skin produce more oil, which often leads to breakouts, especially on the face, chest, and back.
Excessive hair growth – extra androgens can also cause hair to grow in areas like the face, chest, stomach, or back.
Difficulty getting pregnant – irregular or absent ovulation (when an egg is released) makes it harder to conceive naturally.
Weight gain – many women with PCOS find they put on weight easily or struggle to lose it, often linked to insulin resistance.
What Are The Different Types of PCOS?
Inflammatory PCOS – Linked to low-level inflammation, which can affect hormones, ovulation, and cause symptoms like fatigue, bloating, or skin issues.
Adrenal PCOS – Often triggered by stress, leading to higher “male” hormone levels and symptoms like excess hair, acne, or irregular periods.
Insulin-Resistant PCOS – The most common type, where the body struggles to use insulin properly, increasing androgens and causing weight gain, hair growth, acne, and irregular cycles.
Supporting PCOS
Navigating PCOS doesn’t have to be difficult so ensuring you get the correct help is super important in understanding PCOS and how to support it.
Consult With a GP
Of course speaking with a doctor about your symptoms and whether or not you might have PCOS is important to find out the steps you need to take to support yourself and whether you have PCOS.
For PCOS, treatment around fertility might involve medications. It’s important to speak with your GP or a specialist. They can guide you through the options that may best suit your symptoms and overall health.
Balanced Diet
Insulin resistance is common in PCOS which means your cells don’t respond well to insulin and therefore your body makes more of it. Extra insulin causes more testosterone, hormone imbalance, irregular periods, inflammation and weight gain.
Managing insulin can help reduce symptoms, regulate your cycle, and improve your overall hormone health. And certain nutrients can support your body naturally which we discuss below.
Did you know there are 5 nutrients to support PCOS?
🫘Myo-Inositol
Function: improves insulin sensitivity and supports healthy weight
Found in: Whole grains, beans, nuts, and fruit
🌱Berberine
Function: Lowers blood sugar and boosts insulin sensitivity
Found in: Natural plant compound
☀️Vitamin D
Function: Increases insulin sensitivity and lowers androgen levels
Found in: Sunlight, eggs, mushrooms
🥕Chromium
Function: Helps insulin work better and supports stable blood sugar
Found in: Whole grains, nuts and seeds, fruits, and vegetables
🥩Alpha Lipoic Acid (ALA)
Function: Improves insulin function and reduces inflammation
Found in: Red meat, vegetables (small levels of ALA)
Regular Exercise
Exercise plays a big role in managing PCOS. It helps the body use insulin more effectively, which means blood sugar levels stay more stable. This can reduce the overproduction of insulin that often drives hormone imbalances in PCOS. Regular movement also supports weight management by boosting metabolism and burning calories, making it easier to maintain a healthy weight.
Different types of exercise that you could try include: strength training, cardio, high-intensity interval training, yoga, pilates, or low-impact movement.
Talk to Loved Ones
Opening up to the people you love about PCOS can really help. When you share what you’re going through, it takes some of the pressure off and reminds you that you don’t have to deal with the symptoms on your own.
Useful Links
Verity UK – UK charity that raises awareness around PCOS.
PCOS Awareness Association – Organisation creating worldwide awareness of PCOS helping those get a diagnose, recieve the right information, and support.
