Polycystic Ovary Syndrome (PCOS) is a common condition that affects around 1 in 10 women in the UK, according to the NHS. Many women go undiagnosed because the symptoms can be mild or even absent. PCOS causes hormonal imbalances that can lead to irregular periods, excess hair growth, acne, and sometimes small cysts on the ovaries. It can also make it harder to get pregnant and may cause weight gain, especially around the belly.
Why Treating PCOS is Important
If PCOS is not treated, it can lead to more serious health problems over time. Women with PCOS are more likely to develop Type 2 diabetes because their bodies often have trouble processing insulin. There’s also a higher risk of heart disease, high cholesterol, and high blood pressure. Additionally, PCOS can increase the chances of developing certain types of cancer, such as endometrial cancer. Taking steps to manage PCOS early on can help prevent these long-term health issues.
What Causes PCOS?
Diet and Lifestyle
Lifestyle changes, especially improving your diet and exercise habits, are very important for managing PCOS. Regular exercise, such as walking, swimming, or strength training, can improve how your body uses insulin, balance your hormones, and help with weight loss. Even losing a small amount of weight can help regulate your menstrual cycle and improve your chances of getting pregnant. Eating a healthy diet that includes plenty of fibre, and avoiding sugary or fatty foods, can help control your blood sugar and improve PCOS symptoms.
Environmental Toxins
PCOS can also be influenced by exposure to certain environmental toxins. Chemicals found in plastics, cosmetics, and cleaning products, like BPA and phthalates, can mess with your hormones and increase testosterone levels, making PCOS symptoms worse. Pollutants in the air, like cigarette smoke, can also increase inflammation and cause hormonal imbalances. Reducing your exposure to these chemicals may help improve your condition.
Gut Health
Your gut health is closely linked to PCOS. Many women with PCOS have an imbalance of bacteria in their gut, which can make insulin resistance and inflammation worse. Poor gut health can disrupt your hormones and lead to issues like irregular periods. Research suggests that improving gut health through probiotics (healthy bacteria) and prebiotics (foods that feed healthy bacteria) can help manage PCOS symptoms. Restoring a healthy gut balance could be key in reducing inflammation and regulating hormones.
Genetic Factors
PCOS is partly inherited, meaning it can run in families. Certain genes related to hormone production and insulin regulation may make some women more likely to develop PCOS. However, genetics isn’t the only factor. Environmental and lifestyle factors also play a big role in how severe PCOS symptoms are. Understanding your genetic risk can help doctors recommend the best treatment for you.
Diet and PCOS Management
Diet plays a big role in managing PCOS. For example, a study on the ketogenic (keto) diet, which is low in carbs and high in fats, showed that it helped women with PCOS regain regular periods and improve fertility. This diet works by improving how your body processes insulin and regulates hormones, not just by causing weight loss. While more research is needed, these findings suggest that certain diets could help women with PCOS manage their symptoms more effectively.
Supplements for Managing PCOS
Several supplements have been shown to help manage PCOS symptoms. Here are a few:
- Inositols (Vitamin B-8): Helps improve insulin resistance and regulates menstrual cycles, improving ovulation.
- Vitamin D: Boosts insulin sensitivity and supports healthy blood sugar levels.
- Vitamin E: Reduces oxidative stress, increases the thickness of the uterine lining, and helps improve fertility outcomes.
- Chromium Picolinate: Helps lower insulin resistance and testosterone levels.
- N-Acetyl Cysteine (NAC): Improves fertility and insulin sensitivity and increases the chances of pregnancy.
- Omega-3 Fatty Acids: Lowers cholesterol levels and improves insulin sensitivity.
- Zinc: Reduces inflammation, supports insulin sensitivity, and improves cholesterol levels.
Conclusion
PCOS is a common yet complex condition that can have long-term health consequences if left untreated. However, with the right combination of lifestyle changes, such as diet and exercise, and targeted supplements, many women can manage their symptoms effectively. Addressing issues like gut health, environmental toxins, and even genetics can play a big part in improving PCOS symptoms. If you suspect you have PCOS or have been diagnosed, consult with a healthcare professional to find the best approach for managing your condition and reducing the risk of future health problems like diabetes, heart disease, or cancer.