Empowering Women with PCOS Awareness: The Power of Lifestyle Changes

Polycystic Ovary Syndrome (PCOS) is one of the most common hormonal disorders affecting women of reproductive age, yet it is often undiagnosed or, at times over-diagnosed. Globally, around 1 in 10 women of reproductive age are affected by PCOS.

Our focus is on highlighting the importance of lifestyle modifications—particularly a healthy diet and regular exercise—in managing PCOS symptoms and reducing the risk of long-term health conditions.

What is PCOS?

PCOS is a complex hormonal disorder that typically presents with a combination of the following features:

  • Irregular or absent menstrual cycles
  • Elevated male hormones which can cause symptoms such as acne, excessive facial or body hair, and thinning of scalp hair.
  • Polycystic ovaries, where the ovaries may be enlarged and contain multiple small fluid-filled follicles detectable on ultrasound.

A diagnosis of PCOS is made when at least two of these three features are present.

What are the symptoms of PCOS?

The symptoms of PCOS include:

  • Irregular cycles or no periods at all
  • An increase in facial or body hair
  • Thinning of scalp hair
  • Being overweight, rapid increase in weight or having difficulty in losing weight
  • Oily skin, acne
  • Difficulty in becoming pregnant (reduced fertility)
  • Low self-esteem, depression, anxiety

PCOS symptoms can be mild in some and more severe in others

What Causes PCOS?

Exact cause of PCOS remains unknown, but research points to a combination of

  • Genetic predisposition – PCOS often runs in families
  • Insulin resistance – High insulin levels stimulate more androgen production
  • Lifestyle factors – Obesity and sedentary habits worsen hormonal imbalance

How does PCOS impact health over time?

If left unmanaged, PCOS can increase the risk of several health conditions, such as:

  • Type 2 diabetes and insulin resistance
  • High blood pressure and heart disease
  • High cholesterol levels
  • Uterine cancer
  • Snoring and fatigue with sleepiness during the day
  • Mental health concerns including low self-esteem, depression and anxiety

How can PCOS be effectively managed?

PCOS cannot be completely cured, but symptoms and risks can be well managed, especially with healthy lifestyle changes which helps to reduce long-term healthy risks.

Diet Tips for PCOS

  • Eat a healthy balanced diet. This should include fruits and vegetables and whole foods (such as whole-meal bread, whole-grain cereals, brown rice and whole-wheat pasta), lean meat, fish and chicken.
  • Cut down the amount of sugar, salt and caffeine
  • Should eat meals regularly especially breakfast

Exercise – Move at every Opportunity

  • Exercise regularly
  • Consistency is more important than intensity—even 30 minutes a day makes a big difference
  • Exercise improves mental health, reduces anxiety and boosts energy

Medical Management of PCOS

  • Oral contraceptive pills to regulate menstrual cycles
  • Fertility medications for women trying to conceive
  • Metformin to manage insulin resistance
  • Dermatological treatments for acne and excessive hair growth
  • For people with PCOS, regular check-ups are recommended to stay healthy:
  • Diabetes: Blood sugar tests to be done every 1–3 years.
  • Womb Health: It is important to have a period every 3-4 months to reduce the risk of excessive thickening of the lining of the uterus. If periods do not occur for 3 to 4 months, a consultation for further evaluation and treatment is needed
  • Blood pressure & cholesterol: These should be checked regularly.
  • Mental wellbeing: Should seek consultation and support if low mood, anxiety, or stress is experienced

Conclusion

PCOS is very common but manageable condition. While PCOS has no cure, early recognition and embracing lifestyle changes like balanced diet, consistent exercise and stress management can significantly improve symptoms, protects long-term health and improves quality of life. Empowering women with awareness and encouraging sustainable lifestyle changes is key to taking control of PCOS and enhancing overall well-being.

References

  1. Royal College of Obstetricians and Gynaecologists. Polycystic ovary syndrome (PCOS): What it means for your long-term health. London: RCOG; 2022 Feb
  2. Royal College of Obstetricians and Gynaecologists. (2014). Long-term consequences of polycystic ovary syndrome (Green-top Guideline No. 33)