Explore an in-depth understanding of polycystic ovary syndrome, its causes, symptoms, diagnosis, and potential treatments. Discover how lifestyle changes, particularly a PCOS-friendly diet, can help in managing this common hormonal disorder.

Key takeaways

• PCOS is a common hormonal disorder impacting one in every 10 women of childbearing age.
• Insulin resistance and weight gain often accompany PCOS, emphasising the importance of maintaining a healthy diet and lifestyle.
• While there's no definitive cure for PCOS, the condition can be managed effectively with medical treatments and lifestyle modifications, including diet.
• Early detection of PCOS is vital for minimising the risk of further complications and optimising overall health.
• Continuous glucose monitors are a fantastic tool as an adjunct to your PCOS treatment plan.

Polycystic ovary syndrome (PCOS) is a hormonal disorder experienced by many women. Approximately 8-13% of women of childbearing age have PCOS in Australia. While a definitive cure doesn't currently exist, numerous effective strategies can manage its symptoms.

What is PCOS?

PCOS is a hormonal disorder predominantly affecting women in their reproductive years. This common condition is the result of a hormonal imbalance, with the ovaries producing abnormally high amounts of androgens (male-type hormones).

The term "polycystic" refers to the condition of having many small cysts, on the ovaries. However, not all women with PCOS have this, and it's possible to have polycystic ovaries without having PCOS.

This hormonal disorder also increases the risk of developing heart disease or type 2 diabetes.

Common PCOS symptoms include:

• Irregular periods and/or heavy menstrual periods
• Painful periods
• Hirsutism (excess hair growth on the face, chest etc)
• Weight gain and difficulty losing weight
• Infertility
• Hair loss
• Acne or oily skin
• Sleep problems and insomnia
• Skin tags

Getting diagnosed with PCOS

The PCOS diagnosis often involves recognising the underlying cause, which can be elusive given the myriad of PCOS signs. Some women discover symptoms early, while others observe changes after experiencing significant weight gain.

There is no one test that diagnoses PCOS. The criteria for receiving the diagnosis is when at least two of the following are met:

• Irregular or absent menstrual cycles
• Indications of elevated androgen levels (hyperandrogenism) are evident through blood tests or symptoms such as excessive growth of facial or body hair, scalp hair loss of hair and acne.
• Polycystic ovaries are present via ultrasound, signified by more than 20 follicles on one or both ovaries, or an enlargement of one or both ovaries (exceeding 10ml).

What causes PCOS?

The exact cause of the condition is unknown. A combination of genetic and environmental factors are believed to be associated with the development of PCOS. Insulin resistance, where the body's cells do not respond effectively to insulin, is frequently associated with the condition. This can lead to high blood glucose levels and high insulin levels.

These high insulin levels can cause the ovaries to produce too many androgens, a type of hormone that can interfere with the development and release of eggs during ovulation.

PCOS treatment and management

PCOS symptom management can be achieved in many women with medication and lifestyle changes. Medication such as the oral contraceptive pill, anti-androgens, and metformin are often used. It's important to speak to your doctor to determine if medication is right for you.

In addition, lifestyle modifications are important for PCOS, losing weight and insulin resistance. This may include:

• Healthy, balanced diet
• Regular exercise
• Stress reduction strategies
• Sleep optimisation
• Tracking glucose levels with a continuous glucose monitor (CGM) to help manage insulin resistance

Nutrition for PCOS and weight loss

When it comes to nutrition, there is no single PCOS diet recommended. However, general nutritional guidelines can be a stepping stone towards managing the symptoms of PCOS.

This includes eating a diet rich in fibre, low in refined carbs, sugar and saturated fats, and filled with fresh fruits and vegetables, lean protein, and healthy fats.

Some women with PCOS and insulin resistance have found symptom improvement by eliminating dairy or gluten from their diets. However, the optimal diet varies among individuals, making it essential to find what works for you.

Research supports the efficacy of a low glycaemic index (GI) diet in regulating the menstrual cycle, thus providing relief from PCOS symptoms. These foods include broccoli, legumes, peppers, tomatoes, lettuce, cashews, eggplants, strawberries, pears, apples, plain yoghurt, and dark chocolate.

CGMs for PCOS

CGMs can be an invaluable tool for women with PCOS, especially for those with insulin resistance. A CGM device is a small sensor inserted onto your arm that measures your blood glucose levels continuously. They are painless to insert and can be worn during most daily activities.

Some ways CGMs can be beneficial for women with PCOS include:

• Continuous glucose tracking: continuous blood sugar monitoring can provide a comprehensive picture of blood glucose trends throughout the day and night, helping to identify patterns
• Managing insulin resistance: it can help women make more informed decisions about their diet and lifestyle to manage their insulin levels effectively
• Tailoring your diet: women can gain a better understanding of how different foods impact their blood sugar levels. This can help in developing a personalised PCOS plan
• Exercise modification: they can help gauge how different types and intensities of exercise impact blood sugar levels. This can guide fitness routines and highlight the best times for physical activity.
• Body weight management: CGMs can help you to stay motivated and accountable to making healthy diet and lifestyle decisions to assist with weight management.
• Medication management: CGM can help assess the effectiveness of such medications and treatments and guide any necessary adjustments (of course your doctor needs to advise you on your medical use)

It's important to remember that while CGMs can provide valuable data, they should be used as part of a broader PCOS management strategy. Always consult with a healthcare provider when making changes to your PCOS management plan.

The Vively app can also provide invaluable assistance to women with PCOS, particularly in managing glucose control and achieving a healthy weight. By tracking your glucose data with CGM sensors, Vively can help you optimise your lifestyle to better manage your PCOS symptoms.