All About PCOS: Self-Care & Treatment
Polycystic ovarian syndrome (PCOS) is an endocrine disorder involving high levels of male hormones (androgens) and lack of regular ovulation. Exposure to excess androgens can lead to the development of male characteristics like excess hair growth (hirsutism) or problems with fertility. PCOS is a common disorder thought to affect approximately 10% of women of reproductive age, although some clinicians believe it is over-diagnosed.
Despite the confusing name, polycystic ovaries as a result of anovulation may or may not be visible by ultrasound. An ultrasound alone is not sufficient to diagnose PCOS.
Signs and symptoms of PCOS
Irregular or absent periods
Unexplained weight gain
Acne
Trouble conceiving
Mood disorders
Polycystic ovaries visible on ultrasound
Poor blood glucose regulation
Hair loss
Recurrent miscarriages
Prolonged and/or heavy periods
Excess hair growth e.g. on the back or face
High cholesterol
Diagnosis of PCOS
Your doctor may diagnose you with PCOS if you show signs of hyperandrogenism (like acne, alopecia or hirsutism) and lack of regular ovulation, and other causes have been ruled out. Your ovaries may also be assessed by ultrasound and you may need a blood test to look at your blood levels of testosterone.
What supplements should I take for PCOS?
There are numerous drivers of PCOS, and this must be factored in when choosing your supplements - otherwise you might do more harm than good. This is why I recommend working with a women’s health naturopath, who will help you to find and address the root of the problem. From there, your practitioner can create an ultra-targeted treatment plan tailored to your unique needs. This typically includes any combination of nutrition and lifestyle recommendations, targeted supplementation and the use of specific herbal medicines to lower androgen levels and address other contributing factors.
Natural self-care for PCOS
Incorporate 30 minutes of daily exercise into your routine (like walking, swimming, yoga or weight training).
Address stress through a breath-based practice (yoga, meditation, or box breathing, to name a few).
Go to bed and wake up at the same time each day, and aim for 8 hours of quality sleep. If this is a challenge for you, consider what may be contributing to low-quality sleep, like screen time or alcohol use before bed, high stress, or sleeping in a room that is not dark enough.
Reduce or eliminate alcohol and caffeine intake.
Increase your intake of fat from whole food sources like fish, avocado, eggs, extra virgin olive oil, nuts and seeds.
Limit saturated and trans fats, found in foods like margarine, microwave popcorn, fried foods, bacon, sausages, cured meats, and baked goods like cakes and biscuits.
Increase your intake of plant foods like vegetables, whole grains and legumes.
Opt for low GI carbohydrates to aid blood sugar balance e.g. quinoa.
Eat your meals at regular times.
ABOUT THE AUTHOR
Gemma is a women’s health naturopath and holistic nutritionist in Auckland, New Zealand. She works with women from all walks of life with a special interest in conditions like PCOS, endometriosis and infertility. She is a mother to 3-year-old Laura and an avid (perhaps slightly obsessive) cook. In her spare time, you’ll find her rummaging through her cookbook collection, hitting up local restaurants or pottering in the veggie garden.
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