PCOS Symptoms: Signs, Causes, And Natural Ways To Manage Polycystic Ovary Syndrome

When the body is producing androgens, which are typically male hormones, in excess, PCOS occurs. This causes your body to moderately or severely disturb the functioning of your ovaries, leading to irregular menstrual cycles, dysfunctional ovulation, and many other unpleasant problems. 

This is made worse by the fact that insulin resistance is also present in a majority of women suffering from PCOS. What this means is that their bodies are unable to manage sugar appropriately, leading to weight gain and increased susceptibility to type 2 diabetes.

Are you aware that approximately 1 in 10 women of reproductive age suffer from PCOS? That is a staggering figure, yet innumerable women remain undiagnosed for years. Why? 

This is because PCOS has a myriad of symptoms. That’s why it’s so important to understand the signs and get the right support.

PCOS Symptoms Most Women Exhibit

Has your body ever felt like it is giving you contradicting messages? One month, your period is punctual; the next, it disappears for weeks. Or perhaps you are dealing with unyielding weight gain, perpetual tiredness, or maddening skin problems.

PCOS is not a single-symptom condition – it is a complex amalgamation of bodily changes that can feel like an incomplete jigsaw puzzle. In this article, we will describe the most prevalent signs of PCOS and how they can manifest in your routines.

Missed Periods

There are instances when you go for extended days without a menstrual cycle. At other times, your period comes more than once a month, and then you get some months where the period refuses to show up. If you resonate with this notion, it is highly probable that PCOS is the reason behind your suffering.

What Is Going On?

The primary cause of this is a lack of balance in your hormones, which leads to disruption of ovulation. No ovulation means no menstrual bleeding or, in some instances, only very sparse bleeding. The imbalance in hormones is disrupting the communication between the ovaries and the brain. As a result, the body is finding it increasingly harder to release an egg at regular intervals.

Signs To Watch For Include:  

• Less than 9 periods annually  
• Cycles lasting longer than 35 days  
• Periods that are very heavy or extremely light  

Excess Androgenic Hormones (Male Hormones)  

Are you spotting undesirable hair on your chin, upper lip, chest, or stomach? Perhaps you are losing hair from the scalp? These are classic signs of excess male hormones.  

What Is Happening Here?

The androgens are generally present in trace amounts in women, but in PCOS conditions, the ovaries produce more than usual. Such an increase in hormones can result in:  

• Unwanted hair growth (hirsutism)  
• Acne, particularly on the jaw and chin  
• Thinning hair on the head (androgenetic alopecia)  

Ovarian Cysts  

Not every woman diagnosed with PCOS has cysts, even as ‘cysts’ is in the name ‘poly’ cystic. But if you have them, they are small fluid-filled sacs on your ovaries.  

What Do They Do? 

Cysts do not usually induce pain, but they can inhibit ovulation and cause fertility issues. They stay in the ovaries as follicles and do not develop properly, and this retards the hormonal balance.

Weight Gain And Challenges With Weight Loss  

Stuck on the same number on the weighing machine despite putting effort into exercise and following a diet plan? Many women dealing with PCOS tend to gain weight, especially in the abdominal region.

What Is Happening Here? 

PCOS is often associated with insulin resistance, which means your body has difficulty metabolising sugars. Instead of utilising glucose for energy, it locks it away in fat cells. In addition, high androgen levels might encourage abdominal fat storage.  

Insulin Resistance Along With Increased Blood Sugar Levels 

Is there any other reason for feeling tired all day long apart from insufficient sleep? Are you constantly looking for sugary snacks and carbohydrates? If so, you may be dealing with insulin resistance.

Why Does This Occur? 

Insulin helps control your blood sugar levels, but your body’s hormones and metabolic processes in PCOS make your cells resistant to insulin’s action, resulting in higher blood sugar levels and increased appetite. This may cause:  

• Excessive craving for carbs and sugar.  
• Increased sleepiness.  
• Difficulty maintaining weight.  
• Increased risk for type 2 Diabetes.  

Infertility Or Difficulty Conception  

If you are trying to conceive and it has been longer than you expected, it is possible that PCOS is a factor. PCOS affects the normal functioning of the ovaries and, therefore, may make it more challenging to achieve pregnancy, though it’s not impossible!  

The good news is a lot of women with PCOS lead to healthy pregnancies if managed well. There are many treatments available for women looking to conceive a child, including lifestyle changes, medications, and assisted reproductive technologies.

What Causes PCOS?

PCOS is more than a one-dimensional issue; rather, it is the culmination of many factors. The specific aetiology of the condition is not concretely known, but there are potential candidates as to why it occurs, which we will explain in more detail below. 

Hormonal Imbalance 

Consider hormones as the information sent to different parts of the body on how to function. In PCOS, the information is almost always incomplete or wrong. Women with PCOS often have a disproportionate amount of so-called male hormones known as androgens. This could lead to:

• The disruption of ovulation results in irregular menstruation.
• The growth of an abnormal amount of body hair on the face, chest, and back (hirsutism). 
• The development of acne is accompanied by an excess amount of sebum production onto the skin. 

Insulin Resistance 

After finishing meals rich in carbs, do you feel completely drained? Or do you find yourself needing sugary products all the time? This may be the result of insulin resistance.

Insulin aids the body in turning the sugar acquired from the meal into energy. A significant number of women who suffer from PCOS appear to have a lack of responsiveness to insulin at the cellular level. Because of that, the body has to compensate by making more insulin so that the sugar level in the blood doesn’t drop too low.

The catch? When the blood sugar is high, it may trigger the production of more male hormones and worsen the symptoms of PCOS.

These can result in the following: 

• Accretion of fat (especially in the abdominal area)
• Struggling to shed excess pounds
• Higher chances of acquiring type 2 diabetes

Heredity 

PCOS is often found in families, which indicates that if your mother, sister or grandmother had it, there are increased chances that you might also get it. Although scientists have not found a definitive “PCOS” gene, they are of the opinion that several genes may play a role in increasing one’s risk of being diagnosed with PCOS.

Chronic Inflammation

Did you know that your body has its very own mechanism to protect itself from infections and injuries? This is referred to as inflammation. In some scenarios, chronic and low-grade inflammation can actually cause problems.

Women diagnosed with PCOS, as compared to women without it, tend to have rather high levels of inflammation, which can:

• Exacerbate insulin sensitivity.
• Heighten the production of androgens.
• Stir an increase in weight.

With an understanding of what’s happening within the body, let’s cover what steps you can take to manage PCOS naturally.

Natural Methods For Controlling PCOS Symptoms

Even though there’s no treatment for PCOS, there’s good news: implementing small changes to your daily routine can assist in managing the symptoms. Here’s a list of items you can begin today.

Consume A Diet With A Healthy Balance That Is PCOS-appropriate

Diet has a major impact – it can either be detrimental or beneficial. A proper eating routine can contribute to blood sugar control, weight reduction, and regulating hormones. 

Recommended Foods:

• Whole grains over refined carbs (quinoa, brown rice, oats)
• Healthy proteins, including chicken, fish, eggs, and lentils, alleviate hunger.
• Healthy fats may include avocados, nuts and olive oil for better hormone balance.
• Foods rich in fibre, such as vegetables, beans and flaxseeds, aid in the correction of insulin levels.

What Should Be Avoided:

• Processed foods like chips, pastries and sugary drinks raise blood sugar levels.
• Refined carbs include white bread, white rice, and sugary cereals.
• Dairy products (In some women, the consumption of dairy worsens the hormonal imbalance).

It is important to aim for wholesome foods that are rich in nutrients, especially those that help keep blood sugar stable during the day.

Read the Nutrition Guide to Managing Polycystic Ovary Syndrome (PCOS) to get more insights.

Stay Active With Regular Exercise

Exercise not only increases well-being but also maintains it. Movement enhances how your body utilises insulin and can lower androgen levels. That said, there are some exercises that are more recommended:

Best workouts for PCOS include:

• Strength training with resistance bands or weightlifting can boost metabolism and muscle mass.
• Cardio, like walking, swimming, or cycling, can improve heart health.
• Stress management exercises include yoga and meditation.

Even spending 30 minutes a day doing any type of movement can greatly impact your well-being. Begin with easy stretches and walking if high-intensity workouts feel challenging.

Manage Stress (It Affects Your Hormones, Hence Needs Attention!)

Stress does not only reside in the mind. It is very much something tangible. Being stressed triggers your body to deal with cortisol, a hormone that worsens insulin resistance and aggravates weight gain.

Techniques To Relieve Stress: 

• Try practising meditation or deep breathing exercises. 
• Spend time walking outside. 
• Back up those good sleeping habits—aim for 7-9 hours of sleep each night.
• Engage in leisurely self-care activities such as reading, painting, or watching a movie.
• Even five minutes of mindful breathing or mindfulness practice each day can have a profound impact!

Focus On PCOS And Sustainable Weight Management

If you are diagnosed with PCOS, we are pretty sure you have come across the statement, “You need to just lose weight.” In reality, it is much more complex than that. Instead of rigorous dieting, shift your focus towards small, manageable habits that you can integrate into your routine.

Suggestions To Lose Weight Healthily:  

• Make sure you include protein and fibre in your meals as they help to keep you full for a longer period.  
• Make sure to avoid any crash diets, as this will only slow your metabolism down.  
• Stay hydrated and drink a lot of water.  
• Make sure to get adequate sleep, as not getting enough sleep can increase hunger hormones.  
• Losing even 5-10% of your body weight can significantly improve the symptoms of PCOS!

Wrapping It Up

Living with PCOS is like running a marathon with no finish line; the unpredictability, the exhaustion from trial-and-error treatment attempts, and the lingering frustration feel exhausting. And the frustrating reality remains: you do not need to feel powerless.  

Your body is not the enemy; it is sending out signals begging you to listen, look after your body, and move in a manner that promotes balance. Understanding PCOS does not revolve around checking a few symptoms against a list; it focuses on reclaiming control over your well-being.   

What’s  Next? Start today. Transformational impacts can be achieved over time with little steps, like replacing refined carbohydrates with whole foods, taking up exercise done for enjoyment, and allowing oneself the grace to take a break. Remember, PCOS could be part of your story, but it doesn’t have ownership.   

Your first step toward hormonal balance, profound self-confidence, and unyielding vitality begins here.  

Are you ready to make the move now?