Unearth the vital role of a well-balanced diet, stress management, and weight loss in managing PCOS symptoms.

Key takeaways

• Although there's no permanent cure for PCOS, its symptoms can be effectively managed and reversed with a combination of lifestyle modifications and treatments.
• Weight loss through physical exercise and a healthy PCOS diet plan can aid in managing PCOS by regulating insulin and androgen levels.
• Mindfulness and stress management techniques are crucial in managing PCOS.
• A proper diagnosis and understanding of your PCOS is the first step to a tailored and effective treatment plan.

A diagnosis of polycystic ovary syndrome (PCOS) may feel overwhelming, leading many women to question whether PCOS is curable. While a complete cure isn't currently possible, there's substantial hope for managing symptoms and improving the quality of life for those affected by this hormonal disorder.

Understanding PCOS

PCOS is a condition predominantly affecting women in their childbearing years, characterised by the production of excessive androgens (male-type sex hormones) by the ovaries. This overproduction is often linked to insulin resistance and abnormal glucose and insulin levels.

Every woman's presentation of this hormonal condition varies, however there are telltale symptoms. These common PCOS symptoms include:

• Irregular or absent periods
• Body weight gain or difficulty losing weight
• Hirsutism (excess hair growth on the face or chest)
• Scalp hair loss and thinning hair
• Infertility
• Sleep problems and insomnia
• Acne and oily skin
• Skin tags
• Mood swings, anxiety and depression

If not managed properly, PCOS can increase your risk for developing other health conditions such as:

• Type 2 diabetes
• Gestational diabetes
• High blood pressure
• Cardiovascular diseases
• Obstructive sleep apnoea

Proper management of PCOS is crucial to prevent these symptoms from escalating and resulting in issues down the track.

The importance of proper diagnosis

The first step in treating PCOS is to get an accurate diagnosis. In addition to evaluating your symptoms, your healthcare provider will enquire about your medical history and lifestyle during a PCOS diagnosis. In addition, have may be asked to take a few tests, such as:

• Pelvic ultrasound is a diagnostic tool used to create images of the organs and structures in the pelvis. Pelvic ultrasounds are typically performed by a radiologist, while the images are interpreted by your doctor.
• Blood tests are performed to determine your blood glucose levels, which in turn determine your body's insulin levels.
• Anti-müllerian hormone tests measure levels of müllerian-inhibiting hormone in the blood. It is used to understand your hormonal levels and help distinguish between PCOS and other conditions with similar symptoms.

Natural treatments for PCOS

Some women may be prescribed medications such as birth control pills or metformin. It's important to speak to your doctor about what is suitable for you.

Lifestyle modification offers evidence-based, holistic treatment approaches for PCOS. The PCOS guidelines developed in Australia reinforces the importance of lifestyle intervention for women with PCOS.

By incorporating lifestyle changes, you can help to regulate androgen and insulin levels and alleviate symptoms, improving long-term health and quality of life.

Nutrition

There is no single recommended diet for PCOS. However, a diet low in simple and added sugars and carbohydrates can stabilise blood sugar levels. This can help prevent insulin spikes that may exacerbate PCOS symptoms. It's recommended to speak to an accredited practising dietitian to help provide you with a tailored PCOS diet plan. Some general tips include:

• Focus on whole foods and include plenty of fruits and vegetables
• Ensure you incorporate lean protein into your meals such as legumes, fish, lean meat
• Opt for complex carbs over simple, refined carbs
• Ensure you’re consuming adequate fibre
• Add in healthy fats such as avocado, olive oil, nuts and seeds
• Minimise sugary drinks and snacks

Physical exercise

Regular physical activity can aid in PCOS weight loss and contribute to better health outcomes. It's important to exercise in a way that feels good for your body and that you enjoy. It can be helpful to incorporate both aerobic and resistance exercises such as:

• Aerobic e.g. walking, running, cycling and swimming
• Resistance e.g. strength training, weight lifting and pilates

Chinese herbal medicine

Herbal medicine is so under-utilised in the traditional Western medical model. You’d be amazed at the power of these plants in managing many PCOS symptoms. Working closely with your naturopath and doctor to find an effective treatment plan that includes Chinese herbs can be an excellent way to complement your PCOS management.

Acupuncture

A traditional Chinese medicine therapy, acupuncture involves the insertion of thin needles into the skin at specific points on the body to treat a variety of conditions, including pain, nausea and fatigue. Some research suggests that acupuncture may also be effective in treating PCOS, although more research is needed in this area.

Stress management techniques

Managing your stress levels is crucial in managing PCOS and losing weight. Mindfulness practices and relaxation exercises like yoga or deep breathing can be beneficial.

With the right combination of lifestyle changes and treatments, you can manage symptoms effectively and lead a fulfilling life. It's important to work with trusted health professionals to help tailor your treatment plan to you.

Vively, the metabolic health app, can be a powerful ally on this journey. By helping you manage your glucose control, Vively can provide substantial support in your quest for optimal health. The app integrates with continuous glucose monitors (CGM) to help you understand how your diet and lifestyle are impacting your PCOS, and then use this data to inform your lifestyle changes.

No matter how long you've been battling PCOS, with the right management, it is possible to reverse many of the symptoms, maintain a healthy weight and live your life to the fullest.