PCOS Awareness Month: Raising Awareness To Managing Polycystic Ovary Syndrome

It’s that time of year again when we raise awareness about Polycystic Ovary Syndrome (PCOS), a condition that affects millions of women worldwide.

If you’re unaware, PCOS is a hormonal disorder that can potentially cause various symptoms such as irregular periods, weight gain, acne, excessive hair growth, infertility, and life-threatening related conditions such as heart disease and diabetes.  As of now, there is no cure for the disorder, which has long disproportionately affected Black women.  However, it can be managed with lifestyle changes, medical interventions, and a strong support system.  As the sponsoring organization for PCOS Awareness Month, PCOS Challenge: The National Polycystic Ovary Syndrome Association is offering resources, therapy walks, panels, and webinars to increase the visibility surrounding the disorder.

Before you lend your support for the cause, it’s best to first understand what PCOS is and how it affects the body.  Polycystic Ovary Syndrome is a complicated hormonal disorder that’s characterized by elevated levels of male hormones (androgens), irregular ovulation, and the presence of multiple small cysts on the ovaries.  However, the name “polycystic” can cause confusion, seeing as though not every woman with the disorder develops cysts.  Symptoms from PCOS tend to vary from person to person, leaving many women with a combination of different experiences.

One of the main issues stemming from PCOS is its connection to insulin resistance, which can lead to the increasing risk of type 2 diabetes.  Typically, insulin is a hormone that grants cells the ability to use glucose (sugar) for energy.  But in women with PCOS, the body doesn’t respond to the insulin as much, causing high blood sugar levels.  Nonetheless, we have compiled a short list of ways to help improve PCOS symptoms with just a few lifestyle changes.

Quality Sleep

A factor that is often overlooked but is extremely important to managing PCOS is getting an adequate amount of sleep each day.  According to research, women living with PCOS usually suffer from sleep disorders such as sleep apnea and insomnia.  Unfortunately, this can make metabolic health and hormonal imbalances worse.  Also, sleep disturbances have been known to heighten insulin resistance, increase weight gain, and elevate stress levels, which can all aggravate PCOS symptoms.  To combat this, women with PCOS should maintain a constant sleep schedule, create a bedtime routine, and maximize their sleeping environment.  With simple changes such as avoiding screens before bed and reducing caffeine intake, the quality of sleep someone gets can improve drastically.

Dietary Changes

Another overlooked factor that has an effect on PCOS symptoms is the foods we intake. Since the majority of women suffering from PCOS experience insulin resistance, trying out a low-carb, high-protein diet can help regulate glucose levels and minimize the risk of type 2 diabetes.  A good example of this diet is the “Atkins diet,” which puts an emphasis on unprocessed foods and limits refined carbohydrates.  Outside of meals, it’s also best to stay hydrated, as dehydration can cause fatigue and halt the metabolic processes.  As a result, it’s advisable to maintain regular meal times and avoid long breaks in between meals to stabilize blood sugar levels.

Fitness/Exercise

One of the most effective ways to manage your PCOS symptoms is to incorporate more exercises.  With regular physical activity, women can lower insulin levels, improve cardiovascular health, and support weight management.  However, the benefits of exercise go way beyond tackling PCOS symptoms.  Increasing your daily movement can boost your mental health by reducing depression and anxiety, which are more common among women with PCOS.  While any physical activity is great, reports have shown that exercises that build muscles are perfect.  For example, strength training can help increase muscle mass, this is essential to women with PCOS as it can boosts metabolism and insulin sensitivity.  So, rather than focusing solely on weight loss, put your attention on building muscles and endurance.

Early Detection

Additionally, PCOS has the ability to cause many women to suffer from infertility, making early testing even more critical.  Receiving a timely diagnosis is important for managing the disorder and reducing the risk of long-term complications.  During PCOS Awareness Month, especially, it’s crucial to encourage women to seek out medical advice, stay informed, and advocate for their own health to ensure these complications are managed correctly and quickly.  By recognizing these symptoms, women can take control of their health and improve their quality of life.

Nevertheless, PCOS Awareness Month is the perfect time to educate and empower.  By raising awareness and offering support, the goal of improving the lives of women living with PCOS can be easily reached.  So, whether you’re newly diagnosed with PCOS or have been managing the disorder for years, it’s important to remember that you’re not alone.