A Comprehensive Guide to Managing Polycystic Ovary Syndrome
I love to cover PCOS on the podcast not just because it affects 8-21% of women of reproductive age globally, but because it impacts my life as well. I often open up on the podcast about my experience with PCOS and how it has impacted my life both in terms of fertility as well as my mental health.
All too often I see women with PCOS getting misdiagnosed or being told they have PCOS but not being educated on what that may mean about fertility. The more we can dialogue about this hormonal disorder, the more we can take care of ourselves and not let PCOS overpower us.
What is PCOS?
Polycystic Ovary Syndrome is more than just an ovarian or reproductive issue. It’s a hormonal disorder that can lead to various health challenges, including:
Hormonal imbalances: Women with PCOS often produce higher levels of male hormones (androgens).
Irregular menstrual cycles: Many experience infrequent or prolonged periods.
Fertility issues: PCOS is one of the leading causes of infertility in women.
Metabolic problems: It can lead to insulin resistance and increase the risk of diabetes and heart disease.
Expert Insights on PCOS: Dr. Lucky Sekhon’s Approach
Dr. Lucky Sekhon, an OBGYN and fertility specialist in New York City, offers a fresh perspective on PCOS. Instead of viewing it as a disease, she encourages patients to see it as an “alternate state of being.” This shift in thinking can empower women and help reduce feelings of stigma and shame that may surround a PCOS diagnosis.
The Emotional Journey of PCOS
Psychological Impact
Receiving a PCOS diagnosis can bring about strong emotions, such as:
Loss of control: Many women feel overwhelmed by their symptoms and the impact on their fertility.
Anxiety and depression: These feelings are common among those diagnosed with PCOS.
Body image concerns: Hormonal changes can affect weight and appearance.
Coping Strategies
To navigate these emotional challenges, consider the following strategies:
Professional counseling: Talking to a therapist can help you process your feelings. Many of my clients are left reeling when they receive a diagnosis of PCOS as many women don’t find out they have it until they try to conceive. If you are already on a “ttc journey” and receive this diagnosis it can feel especially overwhelming. Remind yourself that knowledge is power and PCOS can be managed.
Support groups: Connecting with others who understand your journey can be comforting. There are many groups out there specifically for women with PCOS.
Mindfulness practices: Yoga and meditation are key in helping to balance cortisol and lower stress levels.
Holistic PCOS Management Strategies
Nutrition: A Key Component
Diet plays a vital role in managing PCOS. Managing insulin and glucose levels are key to helping feel good in body and mind if you are someone that has PCOS. Some nutrition and dietary strategies include:
Focus on whole foods: Choose fruits, vegetables, whole grains, and lean proteins. (Think mediterranean diet).
Low-glycemic index foods: These help manage blood sugar levels. Some examples of low-glycemic index foods include legumes, lentils, quinoa, yogurt, lean proteins.
Anti-inflammatory options: Foods like berries, fatty fish, and nuts can reduce inflammation.
Limit processed foods: Reducing sugar and refined carbs is beneficial.
Physical Activity
Exercise is essential for managing PCOS symptoms. Most commonly recommended is low-impact and low-intensity exercise (think yoga, walking, cycling, pilates) but, as I speak about often on the podcast, I am an avid runner and have PCOS! I think that movement is medicine and it’s important to listent to your body to find a balance of diet and exercise that feels right for you. Some other benefits of exercise include:
Improves insulin sensitivity: Regular activity helps your body use insulin more effectively.
Supports weight management: Maintaining a healthy weight can alleviate symptoms.
Boosts mental health: Physical activity releases endorphins, improving mood.
Medical Treatments
While there’s no “cure” for PCOS, various treatments can help manage symptoms and improve quality of life. Some treatments to help manage PCOS include:
Hormonal birth control: Regulates menstrual cycles and reduces androgen levels.
Metformin: Often prescribed for insulin resistance.
Fertility treatments: Options include medications like Clomid or assisted reproductive technologies.
Supplements like inositol may also be recommended by a physician.
Conclusion: A Message of Hope
Living with PCOS might have been a journey filled with challenges, but it doesn’t have to be. By taking a holistic approach that addresses both physical and emotional health, PCOS can be effectively managed and can become a piece of your life and not the whole.
If you think you might have PCOS or are struggling with its symptoms:
Consult a healthcare professional for guidance.
Join support communities for shared experiences.
Educate yourself about the condition.
Advocate for your health needs.
Remember, while PCOS may be part of your story, it does not define you. You have the power to take control of your health and well-being and putting the proper strategies in place to manage PCOS can be a game changer.
Feel free to reach out today for additional information or assistance in managing the various aspects of PCOS.
You’re not alone. And talking to someone can help. Our team specializes in mental health struggles related to women’s health & fertility - schedule an introductory call to get started.
