PCOS: What You Need to Know and How to Take Control of Your Health
Have you ever struggled with irregular periods, unexplained weight changes, acne, or mood swings — only to be told it’s “just hormones” or “just stress”? If so, it might Polycystic Ovary Syndrome (PCOS), which affects up to 1 in 10 women of reproductive age, yet many go undiagnosed or feel lost after receiving their diagnosis.
PCOS isn’t just about irregular cycles or fertility — it’s a complex hormonal and metabolic condition that can affect everything from skin health to energy levels. To provide some reassurance, with the right approach, PCOS is manageable, and your symptoms don’t have to control your life.
In this post, we’ll break down what PCOS actually is, the different types of PCOS and why it matters, symptoms to watch for, how to get properly tested and diagnosed, and practical management strategies. By the end, you’ll have a clearer understanding of PCOS and the confidence to take charge of your health.
What is PCOS?
PCOS is a hormonal disorder that affects ovulation, metabolism, and insulin regulation. While it’s commonly associated with irregular periods and ovarian cysts, you don’t actually need cysts to have PCOS!
To be diagnosed with PCOS, doctors typically use the Rotterdam Criteria, which means you need to meet at least two out of these three factors:
Irregular or absent periods (signaling lack of ovulation)
High levels of androgens (male hormones like testosterone, often leading to acne, excess hair growth, or hair thinning)
Polycystic ovaries (ovaries with multiple follicles on an ultrasound, though not everyone with PCOS has this)
PCOS can affect more than just your reproductive system—it’s linked to insulin resistance, inflammation, and an increased risk of conditions like type 2 diabetes and heart disease. That’s why managing it early is key.
Why PCOS Awareness is Important
Many women with PCOS spend years undiagnosed because symptoms can be dismissed as “normal hormonal” changes. PCOS can show up in different ways, but common symptoms include:
⚡ Irregular periods or no periods
⚡ Weight gain or difficulty losing weight
⚡ Excess hair growth (chin, chest, stomach)
⚡ Acne and oily skin
⚡ Hair thinning or scalp hair loss
⚡ Fatigue and low energy
⚡ Anxiety, mood swings, or depression
Not fun, and untreated PCOS can lead to long-term health issues, including:
❌ Infertility or ovulation struggles
❌ Weight gain & metabolic issues
❌ Increased risk of diabetes & heart disease
❌ Mental health challenges like anxiety & depression
Understanding PCOS early allows for better symptom management and a healthier long-term outcome.
The 4 Types of PCOS (and How to Manage Them)
Not all PCOS is the same. Understanding your PCOS type can help tailor your treatment plan.
1. Insulin-Resistant PCOS (Metabolic PCOS)
👉 What Causes It?
This is the most common type of PCOS and is driven by insulin resistance. When insulin levels are too high, the ovaries overproduce testosterone, leading to symptoms like acne, weight gain, and irregular cycles.
🩺 Symptoms:
Weight gain (especially around the belly)
Sugar cravings
Fatigue after eating
Skin darkening (especially around the neck/armpits)
Irregular periods
✅ How to Manage It:
Focus on balancing blood sugar: Choose high-fiber, protein-rich meals.
Strength training & movement to increase insulin sensitivity.
Supplements like inositol and berberine may help.
2. Inflammatory PCOS
👉 What Causes It?
Chronic inflammation can trigger hormonal imbalances, making it harder for the body to ovulate properly.
🩺 Symptoms:
Fatigue & brain fog
Joint pain or skin conditions (acne, eczema)
Digestive issues (bloating, food sensitivities)
High inflammatory markers on blood tests
✅ How to Manage It:
Reduce inflammatory foods: Limit processed foods, sugar, and excessive dairy.
Support gut health with probiotics and fibre-rich foods.
Stress reduction through yoga, breathwork, and sleep optimisation.
3. Adrenal PCOS
👉 What Causes It?
Instead of insulin, chronic stress drives this type of PCOS. The adrenal glands release excess DHEA-S (a type of androgen), causing symptoms similar to high testosterone.
🩺 Symptoms:
High DHEA-S levels (but normal testosterone & insulin)
Anxiety, poor stress tolerance
Sleep disturbances
Mild acne or hair loss
✅ How to Manage It:
Reduce stress triggers: Prioritise sleep, mindfulness, and boundaries.
Adaptogenic herbs like ashwagandha can support adrenal balance.
Gentle exercise (yoga, walking) rather than high-intensity training.
4. Post-Pill PCOS
👉 What Causes It?
Some women experience PCOS-like symptoms after stopping birth control because their body needs time to regulate hormone production naturally.
🩺 Symptoms:
Acne breakouts
Irregular cycles
Hair shedding
Temporary ovulation delays
✅ How to Manage It:
Support hormone detoxification (liver-friendly foods like cruciferous veggies).
Give your body time—ovulation may take 3-6 months to return.
Track your cycle to see how your body is adjusting.
How to Get Diagnosed & What Tests to Ask For
Symptoms can overlap with other conditions so getting tested is key. If you suspect PCOS, here’s what to ask your doctor:
📌 Hormone Blood Tests:
Testosterone & DHEA-S (to check for androgen excess)
LH & FSH (to check ovulation function)
Estrogen & progesterone (to assess hormone balance)
📌 Metabolic & Inflammation Markers:
Fasting insulin & glucose (to check for insulin resistance)
C-reactive protein (CRP) (to measure inflammation)
📌 Pelvic Ultrasound:
Looks for polycystic ovaries (though not always necessary for diagnosis).
Finding What Works for YOU
PCOS is different for everyone. There’s no one-size-fits-all solution, but by identifying your PCOS type and making small, sustainable changes, you can start feeling better.
If you have or suspect PCOS, it might be worth:
✔️ Tracking your symptoms and then discussing them with a doctor to get a diagnosis and/or work through a treatment plan.
✔️ Trying different lifestyle strategies to see what helps YOU feel better. One by one, you can find and monitor what resonates best within you.
Remember, progress is better than perfection!
Have questions or want to share your experience? Drop them in the comments, I’d love to hear from you!
With love and balance, my Friends x
