Our PCOS stories: From small wins to big changes
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September is PCOS Awareness Month. In this article, let us provide a fresh perspective from some of Healf’s own 'PCOS Girlies', here with honest advice and sharing personal experiences. We talk natural wellbeing approaches to this condition and how to stay well informed in a world of misinformation and frustration.
PCOS is a global issue and a personal battle
According to the World Health Organization (WHO), Polycystic Ovary Syndrome (PCOS) affects approximately 8–13% of women of reproductive age globally. Additionally, up to 70% of cases worldwide remain undiagnosed, making it a significant public health concern.
Yet, Polycystic Ovary Syndrome (PCOS) is more than just a medical diagnosis — for many, it's a difficult journey through a hormonal condition which can affect your mood, metabolism, and fertility options.
“If you are anxious about getting diagnosed, I would recommend the support of others going through the same experience — you can join groups and listen to podcasts to get an idea of what to expect”
From insulin resistance to acne, being told you have PCOS can be isolating. Many women are told that their only option is the pill and diabetes drugs like metformin. “Being told I wouldn’t be able to get pregnant was devastating — and, for me, it wasn’t even true! I believe there’s still a lack of awareness around PCOS, which made the diagnosis even harder in my case.” Sophie continues.
Eating smarter not harder for PCOS
Left feeling frustrated following a diagnosis, many PCOS Girlies are told to “watch your weight” or “exercise more”, and while this can be sound advice in some cases — it is often easier said than done. Losing weight and managing hormone imbalances with PCOS can be tricky as there is no one size fits all approach.
“All bodies are different (and beautiful) but just because you see one girl on Instagram succeed with a vegan diet — eating seven mangoes a day and doing HIIT workouts for PCOS — it doesn’t mean the same can be true for you! Although a lot of this content is made with good intention, remember to be wary of fads and seek the facts for yourself. For me, that meant sifting through the research to find solutions based on sound advice. To this day, I still review what is best for my body and my condition from an aerial view, both in the context of my family health history and my ever-evolving personal health journey.”
As is true for the management of many hormonal and metabolic conditions, food isn't just fuel, it's medicine. Research shows that the right nutrients have the potential to directly impact symptoms.
Spearmint tea : Not just any herbal tea, drinking it twice a day might help with those stubborn PCOS symptoms like acne or excess hair by lowering androgens.
Omega-3s : Salmon, mackerel, and sardines as well as plan-based alternatives like flaxseed may support reducing liver fat and promoting heart health, which are beneficial for PCOS.
Fibre-packed foods : Leafy greens, oats, and whole grains could help keep your gut healthy and might assist with hormone regulation by supporting the body's natural processes.
Cruciferous veggies : Broccoli, cauliflower and Brussels sprouts, having these in your weekly rotation might support hormone balance and overall health.
Probiotics : Yoghurt, kimchi, and sauerkraut may help boost gut health, which could play a role in regulating hormones.
Inositol-rich foods : Fruits, beans, nuts, and grains are natural sources of inositol in small amounts, which might help with insulin resistance and improving cycle regularity. Supplementation may still be necessary.
“Without much lifestyle guidance after my diagnosis, I went on a journey of self-experimentation. I strongly believe the most beneficial lifestyle change for me was not being too restrictive in what I ate and allowing myself the space to enjoy foods my body was asking me for. For myself, that meant going from a vegan diet to eating all food groups. Coming out of my limiting mindset, I realised the most important thing for me was managing my blood sugar naturally through nutrition.” –
Supplements making moves in PCOS management
Now, time to talk supplements — simple additions that could make a marked difference for managing PCOS.
Chromium Picolinate : Helps improve glucose tolerance, crucial for those with insulin resistance, although more evidence is needed with regards to encouraging ovulation in PCOS.
Trivalent Chromium : When taken daily, it can enhance the body's ability to process glucose without major dietary changes.
Calcium & Vitamin D : Paired with metformin, this combo has been shown to regulate menstrual cycles and even support ovulation.
Omega-3 Fatty Acids & Inositol : These nutrients may offer support for reducing insulin resistance and potentially improving ovulation in women with PCOS.
N-Acetylcysteine (NAC) : NAC might act as a helpful supplement for supporting liver detox, boosting antioxidants, and balancing blood sugar, which could aid in managing PCOS symptoms.
Cultivate the mind on your PCOS journey
Living with PCOS isn’t easy, many PCOS Girlies have their fair share of ups and downs. There will likely be frustrations and a lot of trial and error along the way. But remember the importance of protecting your energy for the sake of mental resilience at this time.
Relieving the pressure on yourself and the stress of the situation is not easy either. But it is a factor that is of equal weight when it comes to managing PCOS problems such as balancing blood sugar and hormonal issues
“On a physiological level, mental burdens can make PCOS worse. Stress directly affects hormone regulation and insulin sensitivity, both of which are of great importance when it comes to managing PCOS. Elevated stress can lead to increased cortisol, which impacts hormonal imbalances. That’s why stress management techniques, be it mindfulness or relaxation practices, are vital for keeping PCOS symptoms under control. Whatever you go for, find something unique to you, that soothes a worried mind and makes you feel good both inside and out!”
PCOS is not just a medical term, nor should anyone be confined to a label — PCOS can affect every part of life. It’s personal. So, managing it isn’t just about medication; it’s about listening to your body, and making considered changes through diet and supplements. It’s also about caring for your mental health, and leaning on your support network during the times you need it most whilst on this path. In the purest sense, the more you learn, the more empowered you become to take control of your own health and make decisions that are best suited to your body.
Editors favourites:
The road to hormone harmony
Balancing hormones with PCOS isn’t easy, but small changes can lead to big results. Stay informed, stay supported, and stay empowered.
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This article is for informational purposes only, even if and regardless of whether it features the advice of physicians and medical practitioners. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice. The views expressed in this article are the views of the expert and do not necessarily represent the views of Healf
