Photographed by Harold Julian
Whether it’s about weight, hair, skin, or managing stress, here are some tips on how you can manage PCOS symptoms better.
Polycystic Ovary Syndrome, or PCOS, doesn’t look the same from one person to the next. There isn’t a singular path to treatment. Simply put, it is defined as a hormonal imbalance that can affect menstruation, skin, weight, and fertility. As further explained by Dr. Victoria Poblete of Kindred Health Philippines, a women-centric healthcare provider, effective PCOS management begins with understanding your body, your symptoms, and what feels sustainable for your lifestyle.
Whether you just got diagnosed or you’re years into the journey, here are some things to keep in mind when it comes to managing PCOS.
PCOS management is catered to the person’s symptoms
Because PCOS manifests differently for each individual, there is no one way to approach the treatment or management of it. Some may have menstrual irregularities, weight gain, acne, while others may have male pattern baldness, infertility, or even skin discoloration. Although there is no one-size-fits-all approach to it, baseline diagnostics include a transvaginal ultrasound, complete blood count, 75-gram OGTT, lipid profile, and thyroid hormone panel. From there, additional tests may be conducted based on the person’s symptoms.
You can manage PCOS without using birth control pills
Often, birth control pills are the first line of treatment for PCOS because of their ability to help improve symptoms such as acne and hirsutism, as well as regulate menstrual cycles. However, according to Dr. Poblete, lifestyle changes, including a proper diet and regular exercise, can help manage symptoms such as weight gain and menstrual irregularities. She also notes that if patients lose five to 10 percent of body weight, they can already see improvements in their symptoms.
Weight management can significantly help with PCOS symptoms
One of the most common symptoms of PCOS is insulin resistance, where cells in muscles, fat, and the liver don’t respond to insulin as they should. Weight management is one approach that can help address this problem. In addition to improving insulin resistance, weight management can also help reduce the risks of diabetes, hypertension, and elevated cholesterol. Metformin and birth control pills can help with weight management, depending on the individual’s symptoms.
To manage PCOS belly, manage stress and eat these foods
“PCOS belly,” a side effect of insulin resistance and high cortisol levels, is a concern for many patients. According to Dr. Poblete, insulin resistance promotes fat storage, and high cortisol deposits fat in the belly area. To manage PCOS belly, Dr. Poblete recommends eating food that doesn’t raise blood sugar levels too high, such as chicken, tofu, brown rice, and non-starchy vegetables. Other ways of managing it include stress management practices, such as journaling, adequate sleep, or meditation.
When it comes to exercise, do what you like
Exercise is one of the most recommended ways to manage PCOS because it helps improve insulin resistance, reduce androgen levels, and promote weight management. Although there are many suggestions for a PCOS-friendly exercise, Dr. Poblete says that the most essential part is to get your body moving regularly. “The best exercise is the one that is enjoyable, sustainable, and effective for each individual, whether it be yoga, pilates, spinning, tennis, or jogging,” she says.
A PCOS-friendly diet begins with the right mindset
“There are a number of articles and guidelines focusing on low glycemic index, anti-inflammatory, healthy fats, and lean proteins, which are all correct,” Dr. Poblete says. “But one of the most important aspects to a proper diet for PCOS is mindset.”
Before getting into the specifics of what a proper diet looks like for PCOS, Dr. Poblete stresses the importance of finding one that is sustainable, realistic, and enjoyable. This means avoiding crash diets or skipping meals, which may shed pounds faster but are unsustainable in the long run.
That being said, she recommends the following foods to help support a PCOS-friendly diet: healthy fats such as olive oil, omega-3 rich fish like baked salmon, protein-rich food like beands and tofu, whole grains such as brown rice, vegetables with low starch content, such as lettuce, spinach, broccoli, and fruits with high fiber content like avocado, pears, and bananas.
For hair and skin concerns, diet, exercise, and birth control pills may help
Elevated androgen or testosterone levels can cause hair loss or male pattern baldness and hirsutism, which is excessive hair growth on the face, upper lip, chest, lower abdomen, and inner thighs. Both can be improved with diet, exercise, and birth control pills, including Cyproterone Acetate or Drospirenone. For hirsutism, mechanical forms of hair removal, such as laser, waxing, or threading, can also be helpful.
For skin concerns such as acne, skin discoloration, and skin tags, maintaining a proper diet and exercise regimen can be beneficial, as can the use of Cyproterone Acetate or Drospirenone. Dr. Poblete also recommends consulting with a dermatologist to properly manage these symptoms.
Stay away from products that promise “fast and easy” fixes
Although there are several products on the market for PCOS, Dr. Poblete cautions against those that promise fast, easy, and instant results. “PCOS is a lifelong journey that takes time, patience, and perseverance. Fast fixes are either unsafe, unhealthy, and expensive,” she says. Instead, she recommends supplements with inositol, zinc, and Vitamin D, which can help manage underlying symptoms.
