PCOS (Polycystic ovary syndrome)
PCOS is a complex and often misunderstood condition that affects millions of women worldwide. Understanding the basics of PCOS is the first step toward empowerment and effective management of the condition.
We will unravel the fundamentals of PCOS, shedding light on what Polycystic Ovary Syndrome is, common symptoms, how it can impact your life and the best ways to manage and relieve the symptoms.
Whether you’re navigating PCOS yourself or seeking insights to support a loved one, come explore this essential guide that demystifies the world of Polycystic Ovary Syndrome.
You are strong, resilient, and beautiful, exactly as you are. PCOS is just a part of your journey, not the destination. You have the power to embrace your health, your body, and your dreams with unwavering determination. Together, we’ll overcome every challenge and create a life filled with joy, balance, and well-being.
According to John Hopkins, PCOS aka Polycystic Ovary Syndrome is a condition in which the ovaries produce an abnormal amount of androgens, male sex hormones that are usually present in women in small amounts.
ENGLISH PLEASE!!!
Okay, let’s start from the very beginning. This is PCOS 101: The Basics!
What is PCOS?
PCOS (Polycystic ovary syndrome), in terms that I can understand, is a condition in which certain hormones are out of whack (out of balance) and it’s more common than you would think.
According to the WHO (World Health Organization), 8-13% of reproductive-aged women are affected by PCOS and up to 70% of those affected women remain undiagnosed.
PCOS can be characterized by having at least 2 of the following:
- Cyst on your ovaries*
- Insulin resistance
- Elevated levels of androgens aka “male hormones” (more on that later)
- Irregular or no menstrual cycle
- Difficulty conceiving
Polycystic Ovary Syndrome, describes the cysts, or fluid filled sacs, that develop in the ovaries, however, despite it’s name, polyCYSTic, not everyone with PCOS has cysts and not everyone who have cysts on their ovaries have PCOS.
These characteristics can typically be confirmed through an ultrasound or hormonal blood work.
From my research, it isn’t completely clear how women get PCOS but many resources say you are more likely to develop PCOS if your mom or sister have been diagnosed.
If you think you might have PCOS, talk to your OBGYN about it and get tested. ♥
Symptoms
Just like no two people are the same, not everyone with PCOS is going to have the same symptoms or even the same intensity of symptoms.
Let’s take a look at some of the symptoms that PCOS can bring:
- Irregular, missed, very light or very heavy periods
- Enlarged ovaries or ovaries with many cysts
- Excess body hair*
- Weight gain (especially around the belly area… aka the pooch)
- Oily skin or acne
- Male pattern baldness or thinning hair (thinning hair is also a symptom of thyroid dysfunction, which is also a factor of infertility, so talk to your doctor)
- Infertility
- Skin tags or dark/thick skin patches (especially around the neck, armpits or under the boobies)
- Type 2 Diabetes
- Hypertension aka High Blood Pressure
- High Cholesterol
- Heat Disease
- Endometrial Cancer (Women with PCOS are 4x as likely to develop endometrial cancer. Click here to learn more from the NIH)
- Depression and/or Anxiety
Managing PCOS Symptoms
Managing the symptoms of PCOS isn’t going to be a walk through the park and it often requires patience, understanding, and determination. While PCOS can pose challenges, it’s important to remember that there are numerous strategies and lifestyle changes (yes, I said lifestyle changes, so get ready with that determination) that can help you regain control over your health and quality of life.
Let’s get right to it and start exploring effective tools to help you thrive. In fact, let’s start with the easiest addition to your morning and evening routine!
Supplements
- Supports healthy insulin levels
- Promotes healthy ovarian function and egg quality
- Supports hormone health
Medication
Talk to your doctor about adding birth control to your daily routine to help you regulate your cycle. Birth Control can also lower androgen levels which will give you relief from acne and facial hair! *Not the best option if you are currently TTC.
Birth Control helped me 100% before my husband and I started TTC (trying to conceive). Before birth control, I had maybe 2 periods a year and when they did come, they were crazy heavy which made for a super fun freshman year of college. Just kidding, it was the worst never knowing when the flood gates would open.
Diet
I am going to start this section off with saying, if you need the motivation, the inspiration, or a fellow cyster to cheer you on, check out Tara Spencer.
Try a gluten free and dairy free diet to relieve some of your symptoms. Gluten and dairy both cause inflammation in the body and can even result in poor gut health and insulin resistance.
I did a combination of walking, Ovasitol, and maintained a gluten free/dairy free diet and just watched that stubborn belly fat melt away. PLUS, make sure you give yourself a cheat day!
Exercise
I have read, I think, a million or so articles and what I took from them was that HIGH INTENSITY cardio could possibly make PCOS symptoms worse because it can create excess cortisol. Others claim that cardio helped them but I think it is important to know that the key to cardio workouts and PCOS is limiting them.
So what should you do? Well, I am glad you asked!
- Mind-Body Workouts: Try Pilates, tai chi or yoga to not just burn calories but to also reduce your stress levels
- Strength Training: Weights, resistance bands or just your own body weight to increase muscle strength. Best part – you can get strength training in the gym or in your living room
- Moderate Intensity Cardio: Take a long walk outside with the pups or pop, lock and drop it on the dance floor (try Zumba.. is that still a thing?)
Laser Hair Removal
Alright, we need to talk about the * I noted above… EXCESS BODY HAIR!
Hirsutism, which is an abnormal growth of hair on a person’s face and body, effects 65-75% of women with PCOS thanks to those high levels of lovely androgens. YAY… not.
Don’t worry, you are not alone (I swear, I can grow a better mustache than most men) and there are so many ways to manage this annoyance.
- Avoid Shaving: Only lasts 1-2 days. This can lead to rough, stubble over a long period of time. This is okay for emergencies but try not to make a habit out of it.
- Waxing: Lasts up to 4 weeks and is an affordable way to manage that stubborn facial hair.
- Threading: Lasts up to 4 weeks but from personal experiences, I find this method to be more painful.
- Laser Hair Removal: Results can definitely vary but they can also have AMAZING results. Can be super expensive and takes multiple sessions. TIPS: Check out Groupon to find great savings (that is what I did) and talk to your dermatologist to decide if Laser Hair Removal is a good fit for you.
conclusion
My hope is that this article helped you get a little more insight into PCOS.
PCOS, though unique to each individual, can be managed effectively with the right knowledge, support, and self-care. The first step towards empowerment is understanding the fundamentals of PCOS, common symptoms, and impact. Once you get an understanding of PCOS, you can start on a journey towards a balanced and healthier life, knowing that you are not alone on this path.
With the right resources and a strong community, you can overcome the challenges and thrive, making your well-being a top priority.
Remember you are strong and resilient. You got this!
Let me know in the comments (or message me in the contact section) if you have any questions or want to share your PCOS story. Would love to hear from yall! ♥
Disclaimer: I am not a licensed medical professional, and the information provided on this blog is for informational purposes only. It should not be considered as medical advice. Always consult with a qualified healthcare provider for any medical concerns or questions.
As an Amazon Associate I earn from qualifying purchases. However, regardless of compensation, I only link products that I use myself and recommend. If I do not believe in the product, I will not share it.
¹The WHO Statistics:
“Polycystic Ovary Syndrome.” World Health Organization, World Health Organization, http://www.who.int/news-room/fact-sheets/detail/polycystic-ovary-syndrome#:~:text=Polycystic%20ovary%20syndrome%20(PCOS)%20affects,a%20leading%20cause%20of%20infertility. Accessed 19 Oct. 2023.
Hopkins Medicine:
“Polycystic Ovary Syndrome (PCOS).” Johns Hopkins Medicine, 28 Feb. 2022, http://www.hopkinsmedicine.org/health/conditions-and-diseases/polycystic-ovary-syndrome-pcos.
Healthcare, Aster DM. “Exercise for PCOS: Best Plan, Types of Exercise, and Effects.” Aster DM Healthcare, 2 Mar. 2023, http://www.asterdmhealthcare.com/health-library/exercise-for-pcos#:~:text=How%20Important%20is%20Exercise%20for,be%20more%20susceptible%20to%20depression.
