Whether you’ve been diagnosed already or you’re just researching the condition, this guide acts as an intro to polycystic ovary syndrome (PCOS).

We’ve worked with the team at Parla, who are a virtual support system for women’s wellness offering holistic, personalised care and online courses to create this article. Covering everything from what the condition is to tips on how to manage it, learn all about living with PCOS right here.

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• What it is
• Symptoms
• Types
• Tips

What is PCOS?

PCOS, or polycystic ovary syndrome, is one of the most common reproductive health conditions that affects women/people with ovaries. Ultimately, it affects how your ovaries work, having an impact on your periods and your male hormone levels. Some people with PCOS develop polycystic ovaries, which is where your ovaries become enlarged due to the follicles (fluid-filled sacs) surrounding the eggs.¹ However, despite the name, not everyone with PCOS experiences this.

What are the symptoms of PCOS?

Since PCOS is classed as a ‘syndrome’, experiencing multiple symptoms is needed for a diagnosis. Generally speaking, PCOS symptoms tend to become apparent when you’re in your 20s.²

Remember though, everyone’s experience of PCOS can differ and this is sometimes because there are different types of PCOS, which we’ll explore next.

It’s important to arrange a chat with your GP if you are experiencing these symptoms, as they can indicate other conditions too.

Are there different PCOS types?

So, we’ve already stated that there are in fact different types of PCOS. But how many are there? And what are they called?

There are four different types:

There are certain things you can do to try and manage your PCOS. Generally speaking, the most important areas to look at are exercise, nutrition, supplements and lifestyle choices. We’ll explain a bit more about these areas and the changes you can make that may have a positive impact on your health.

Exercise

First up, exercise. It goes without saying that moving your body is key to a healthy lifestyle. But it may be especially important for people with PCOS.

Interestingly, exercise has been shown to have a positive effect on ovulation frequency and enhanced insulin sensitivity, and potentially help with psychological wellbeing.^11,12 Guidelines from the study we just referenced recommend 150 minutes of exercise a week for people with PCOS.

Moderate exercise may be the best for people with PCOS, as high intensity movement may cause a spike in cortisol and adrenaline levels which can then increase insulin levels further.^13,14 Think brisk walking, swimming, yoga or resistance training instead.

Studies have shown that reducing carbohydrate intake and increasing protein has the potential to promote weight loss in people with PCOS.¹⁵ Additionally, researchers and The Association of British Dietitians have found that high-fibre diets are also beneficial for PCOS, as it could help with chronic inflammation, reproductive health, blood sugar management and gut health.^16,17

When it comes to eating your greens, they’re particularly important as a lot of them contain something called DIM (diindolylmethane). This nutrient is believed to have anti-androgenic and estrogenic activity, which means it may help to reduce testosterone levels in people with high androgen PCOS.¹⁸ But the case study we’ve referenced also acknowledges that more robust evidence is needed, so it’s worthing bearing this in mind.

Supplements

There are certain supplements that may be able to help with PCOS. For example, some studies suggest that myo-inositol and folate could help with some instances PCOS – and that when the two are combined, it may be as effective as traditional medication.^19,20

Zinc supplements may be beneficial for people with high androgen PCOS, as studies have shown that it can have positive effects on hirsutism and alopecia.^21,22 For people with inflammatory PCOS, glutathione, N-acetyl cysteine and ALA (Alpha Lipoic Acid) may be able to help as they’ve been found to possess anti-inflammatory properties, but more studies on people with this type of PCOS are needed to clarify.^23,24,25

And our last lifestyle tip for living with PCOS is to prioritise sleep. This is especially important as sleep loss can have a damaging impact on our health as it can raise inflammatory markers, which therefore exacerbates some PCOS symptoms.^28,29

To learn more about how nutrition, lifestyle and supplements can help with PCOS symptoms directly from a certified nutritionist and hormone health expert, join Parla’s 6 week nutrition and PCOS programme.

The final say

The key to living with PCOS in a way that benefits your body is to make sure you’re making the right dietary and lifestyle choices to support your wellbeing. From making sure you’re having nutritious meals to prioritising good-quality sleep, we hope you’re feeling more confident about what PCOS is and how to manage it.

For more advice on managing your PCOS symptoms in a healthy and holistic way, join Parla’s programme.