What we’ll cover:

• The connection between PCOS and obesity.
• How diet and lifestyle changes can help manage symptoms.
• Effective treatments and support options for women with PCOS.

Polycystic ovary syndrome (PCOS) is a condition that affects around 5–10% of women. It can cause irregular periods, acne, excess hair growth (in areas like the face or chest), and ovaries that appear "polycystic" on scans. Women with PCOS are also more likely to develop other health problems, such as type 2 diabetes, sleep apnoea, fatty liver disease, and depression.

PCOS can also make it harder to get pregnant, as it may require fertility medications to help the body ovulate.

While PCOS can’t be completely reversed, its symptoms can often be managed with the right treatment and changes to diet and lifestyle. Understanding the connection between PCOS and weight can offer helpful ways to improve health and feel better.

The Connection Between PCOS and Obesity

Women with PCOS often experience hormonal imbalances that make weight management more challenging:

• Hormonal Imbalance: Women with PCOS often have higher levels of insulin, a hormone that helps control blood sugar. When the body becomes less responsive to insulin (a condition known as ‘insulin resistance’), it can lead to weight gain, especially around the belly.
• Weight and Symptoms: Carrying extra weight can make PCOS symptoms worse. Fat cells produce more oestrogen, which can throw hormones further out of balance and intensify symptoms like irregular periods or excess hair growth.
• Inflammation: Obesity is linked to higher levels of inflammation in the body. This inflammation can increase insulin resistance, creating a cycle where both weight and PCOS symptoms become harder to manage.

How is PCOS treated?

PCOS is managed with a range of treatments to help control symptoms, though there isn’t a cure for the condition.

• Oral contraceptives: Birth control pills are a common treatment that can help regulate periods, reduce acne, and manage excess hair growth.
• Anti-androgens: Medications like spironolactone can help reduce symptoms caused by high levels of male hormones, such as acne and unwanted hair growth.
• Metformin: This medication can make periods more regular for some women and also helps manage blood sugar levels, especially for those with insulin resistance or diabetes. However, it doesn’t work for everyone.
• Topical acne treatments: Medicated lotions or antibiotics can help manage acne caused by hormonal imbalances.
• Hair removal treatments: Laser therapy or other methods can address unwanted hair growth.

Diet and lifestyle strategies to manage PCOS and obesity

Making intentional changes to your diet and lifestyle can significantly improve PCOS symptoms and overall health:

• Balanced Diet: Focus on whole, nutrient-dense foods such as lean proteins, vegetables, and whole grains to maintain stable blood sugar levels and improve insulin sensitivity.
• Healthy Fats: Incorporate fats from sources like avocados, olive oil, nuts, seeds, and fatty fish to support hormonal balance and cardiovascular health.
• Regular Physical Activity: Aim for 150 minutes of moderate aerobic exercise weekly, such as walking, swimming, or cycling. Include strength training 2–3 times a week to boost metabolism and insulin sensitivity.
• Weight Management: Even modest weight loss (5–10% of body weight) can reduce symptoms and improve hormonal balance. Focus on sustainable changes rather than quick fixes.
• Stress Management: Stress can worsen PCOS symptoms. Practices like yoga, meditation, and deep-breathing exercises can help.
• Sleep Hygiene: Aim for 7–9 hours of quality sleep each night to regulate hormones and improve metabolic health.

Seeking support

Managing PCOS and its challenges can feel overwhelming, but you don’t have to face it alone:

• Consult healthcare professionals such as endocrinologists, gynaecologists, and nutritionists for tailored advice.
• Join support groups to connect with others who share similar experiences and strategies for coping.

Summary

PCOS and obesity are closely linked, but with the right strategies and support, women with PCOS can effectively manage symptoms and improve overall health. By focusing on sustainable diet and lifestyle changes, women can take proactive steps toward a healthier and more balanced life. Roczen is here to support you every step of the way on your journey to well-being.