PCOS and You: What It Is, Why It Happens, and How to Manage It

What Is PCOS, Really?

Polycystic ovary syndrome (PCOS) affects an estimated 1 in 10 women of reproductive age, but despite how common it is, PCOS often goes undiagnosed or misunderstood. At its core, PCOS is a hormonal disorder that impacts ovulation, metabolism, and overall hormonal balance. It can show up as irregular cycles, excess facial hair, weight changes, acne, and even fertility challenges — but every woman’s experience is different.

So if you’ve ever been told to “just lose weight” or take the pill and move on, you’re not alone. Let’s break down what PCOS is, what causes it, and how to actually support your body if you’re living with it.

Symptoms of PCOS

PCOS symptoms can vary, but here are the most common signs:

• Irregular or missed periods
• Excess androgens (male hormones), which can cause facial/body hair or acne
• Ovarian cysts (not always present!)
• Difficulty losing weight or unexplained weight gain
• Insulin resistance or blood sugar crashes
• Fertility challenges
• Mood swings or anxiety

You don’t need to have all of these to be diagnosed. In fact, many women discover they have PCOS after investigating another health issue like acne or missed periods.

Why Does PCOS Happen?

There’s no single cause of PCOS. Genetics, lifestyle, stress, and environmental factors all play a role. What we do know is this: PCOS is often linked with insulin resistance. That means your body struggles to use insulin properly, leading to higher blood sugar levels, increased androgens, and disrupted cycles.

Other contributing factors include:

• Chronic stress
• Poor sleep
• Inflammation
• Gut imbalance
• Endocrine-disrupting chemicals

So while hormones are at the center of PCOS, it’s not just about your ovaries — it’s about your whole body.

How to Manage PCOS Naturally

Here’s the good news: there are many tools that can help regulate your cycle, reduce symptoms, and improve quality of life.

1. Balance Blood Sugar First

Stable blood sugar is the foundation of hormonal health. For PCOS, this means:

• Eating protein and fiber with every meal
• Avoiding sugar spikes and crashes
• Moving your body after meals (even a 10-minute walk helps)
• Considering inositol supplements (ask your doctor)

2. Support Your Liver and Gut

Your liver helps process excess hormones, while your gut is essential for hormone recycling. Support both by:

• Eating cruciferous vegetables like broccoli, kale, and cauliflower
• Adding fermented foods for gut health
• Reducing alcohol and processed foods

3. Regulate Stress

Chronic stress can worsen PCOS symptoms. Tools like breathwork, mindfulness, and low-impact movement (like walking or Pilates) can make a huge difference.

4. Consider Cycle-Supportive Supplements

Always talk to a healthcare provider first, but many women with PCOS benefit from:

• Myo-inositol + D-chiro inositol
• Magnesium glycinate
• Omega-3s (from fish or algae oil)
• Zinc and B vitamins

These support hormone balance, reduce inflammation, and may improve ovulation.

5. Gentle Movement > Burnout

Overtraining can make PCOS worse by spiking cortisol. Instead, opt for:

• Strength training 2–3x per week
• Daily walking or stretching
• Yoga or Pilates for stress reduction

Real Talk: There’s No One-Size-Fits-All Fix

Every woman with PCOS has a different root cause and symptom picture. What works for one may not work for another. If you’ve been dismissed or discouraged, don’t give up — it’s not all in your head.

Start small. Track your symptoms. Fuel your body consistently. And find providers who listen.

Quick Tip: Signs It Might Be PCOS

• Cycles longer than 35 days
• Persistent adult acne or oily skin
• Unexpected hair growth or loss
• Struggling to conceive
• Unusual cravings or mood swings

If this sounds familiar, consider asking your doctor about getting tested for PCOS. Early diagnosis can help you take back control.

Suggested Reads

More from Healthy Living Magazine

• PMS Relief: What Works, What Doesn’t, and What Might Surprise You
• What Is Cycle Syncing (and Why Is Beauty Jumping on the Bandwagon)?
• Does Birth Control Kill Libido? A Guide to What’s Normal and What’s Not

Additional Resources

• Cleveland Clinic – PCOS Guide
• NIH – PCOS Research and Studies