PCOS - What you need to know

What is PCOS? 

Have you noticed that a lot of women are discovering they have PCOS lately? Well, what is PCOS exactly? Polycystic Ovary Syndrome (PCOS) is one of the most common hormonal conditions affecting women of reproductive age, yet it often goes undiagnosed or misunderstood. The symptoms of PCOS can affect your physical and mental well-being. The most talked about impact it has on the body is how it can affect a woman's fertility. The truth is it affects many aspects of a woman’s health, not just fertility. 

Common Symptoms & Where It Affects You

There are actually many different symptoms that lead women to find out they have PCOS. Not everyone gets the same symptoms as every - body is different, but these are the most common symptoms. Additionally, there are approximately four types of PCOS.

Here are some of the key symptoms:

• Menstrual Cycle Changes

• Irregular menstrual cycle or none at all.

• Androgen Excess

• Hirsutism - Excess facial or body hair

• Acne - Hormonal acne, especially around the jawline

• Metabolic Symptoms

• Weight gain or the inability to lose weight

• Insulin Resistance

• Reproductive Changes

• Infertility

• Ovarian Cyst

• Mental Health 

• Low Grade Systemic Inflammation

But the truth is, these are only the surface-level symptoms. What’s really happening goes much deeper, affecting several of your body’s systems, such as:

• Endocrine System

• Hormones like insulin and androgens can become imbalanced, which may interfere with ovulation.

• Reproductive System

• Ovulation interference can then lead to irregular periods, missed ovulation, ovarian cysts, or trouble getting pregnant.

• Metabolism

• PCOS often causes insulin resistance, making it easier to gain weight and increasing the risk of diabetes.

• Integumentary System

• PCOS can show up on the skin as well through acne, extra hair growth, or thinning hair on the scalp.

• Mental Health & Energy

• Many people experience anxiety, depression, low energy, or brain fog.

• Cardiovascular System

• Over time, PCOS can raise cholesterol and increase the risk of heart problems.

Common Misconceptions

When you first hear about PCOS, it’s common to think it always means having ovarian cysts, especially since many women get an ultrasound for their diagnosis. But the truth is, you don’t need to have cysts to have PCOS. This condition can look different for everyone, and each body responds in its own way. It is more than a hormonal condition; it is a very complex endocrine and metabolic disorder.

Another misconception is that birth control will be a “fix-all” route, but PCOS looks different for every woman, and symptoms vary. While birth control may work for many, it might not work for everyone. When it comes to managing PCOS, there isn’t just one right answer. There are many different paths someone might explore when looking for treatment options.

Diet

While there are a couple of treatment options, some women turn to lifestyle changes to help treat and reverse their symptoms. Since everyone’s symptoms are different, it’s important to find lifestyle changes that will reflect the symptoms that you are experiencing. 

Here are some diet-related considerations:

• Increasing fiber intake

• Consider adding more fiber, like ground flax seeds, beans, lentils, avocados, artichokes, almonds, etc, which can help with digestion and improve the body’s ability to process sugar; further helping regulate energy crashes and glucose spikes.

• Chose unrefined carbs

• Whole grains and legumes are digested more slowly than refined carbs, which will give you steady energy and help manage appetite. 

• Try low glycemic index foods

• Foods like multi-grain bread, sourdough, rye, basmati rice, apples, pears, etc, will help your body release gradually, which supports stable blood levels.

• Reduce unhealthy fats

• Reduce foods high in saturated fats, such as beef, sausages, bacon, and tropical oils (like coconut and palm). Instead, enjoy healthy fats from avocados, walnuts, almonds, pumpkin seeds, sesame, or rapeseed oil as an alternative.

• Add nuts and seeds

• Nuts like pistachios, almonds, walnuts, cashews, and seeds such as hemp and flax are great sources of protein and can help regulate hormones.

Lifestyle:

PCOS management isn’t just about dieting, but it is also about supporting your body and mind. Imagine that all of these practices are linked; by doing one, it helps the other. 

Here are some lifestyle changes to consider:

• Acupuncture

• Acupuncture is a gentle way to support balance within the body. Consider this method to clear any spleen or kidney obstruction. 

• Meditation

• Just 5 minutes of meditation in the morning or at night can calm stress, support the adrenal glands, and help lower cortisol and blood sugar levels. Doing nothing is better for your brain than scrolling

• Resistance Training

• Incorporating strength-based exercise, like resistance bands or weights, can build muscle. More muscle often means a higher metabolism, which supports overall health.

• Joyful Movement

• Movement doesn’t have to be strict exercise. Dancing or any activity that makes you happy can help release stress and support your body, especially on days when you can’t fit in a walk or workout.

Herbal & Dietary Supplement Suggestions:

PCOS is a condition that affects hormones, metabolism, and overall body balance. While there’s no single “cure,” certain herbs and supplements can help support the body in managing symptoms naturally. 

Here are a few Herb suggestions:

• Reduction in Production Tincture: 

Contains:

• Licorice (Root) - Helps to reduce the amount of progesterone produced by the ovaries.

• Peony (Root) - Improves progesterone levels by normalizing ovarian function. Acts directly on the ovaries to reduce the production of androgens. 

• Saw Palmetto (Berries) - Inhibits the production of testosterone to DHT (Dihydrotestosterone, a hormone that plays a key role in male sexual development)

Supplement suggestions: 

• Chromium (Picolinate) by Pure Encapsulations: Supports glucose and lipid metabolism and healthy carbohydrate utilization.

• Magnesium (Glycinate) by Pure Encapsulations: Supports glycemic control and metabolism of carbohydrates, amino acids, and fats.

• Probiotic-5 by Pure Encapsulations: Maintains healthy gut flora, supports immune and digestive health, and helps regulate yeast balance.

This protocol is not a prescription but is intended as educational material for the benefit of using herbal supplements to nourish and bring balance to the body. The purpose is to share knowledge about herbs, supplements, and lifestyle that has been gathered from holistic literature. Always remember to consult your herbalist or health care provider if utilizing herbs while on medication. 

PCOS can feel overwhelming, especially when symptoms show up differently for each person. But understanding how it affects your body, from hormones and metabolism to skin, mood, and heart health, can empower you to take control. By combining supportive nutrition, mindful lifestyle habits, and targeted herbal or supplement strategies, you can create a plan that works for your unique body. Remember, managing PCOS is a journey, and every small step toward balance counts.

Possible Herbal Suppliers:

• Desert Sage Herbs, Tempe, AZ – +1 (480) 785-9065

• Gaia Herbs – www.gaiaherbs.com

• Mountain Rose Herbs – www.mountainroseherbs.com

Written by Andrea Hernandes

Revisided and researched by M'lynn Arend