Polycystic Ovary Syndrome (PCOS) is a hormonal disorder that affects many women. It is a complex condition that can be difficult to manage, and there are many mistakes that women can make when trying to manage their symptoms. In this article, we'll discuss five mistakes related to PCOS management that many women wish they knew earlier.

Firstly, what is PCOS?

Polycystic ovary syndrome (PCOS) is a hormonal disorder that affects up to 10-20% of women of reproductive age. It is characterized by a range of symptoms, including irregular periods, ovarian cysts, weight gain, acne, excessive hair growth, and infertility. Other symptoms may include mood changes, fatigue, and insulin resistance. The exact cause of PCOS is unknown, but it is thought to involve a combination of genetic and environmental factors. While there is no cure for PCOS, managing the symptoms through lifestyle changes, medication, and other therapies can improve quality of life and reduce the risk of long-term health complications.

Mistake 1: Delaying diagnosis

One of the biggest mistakes that women with PCOS can make is delaying a diagnosis. Symptoms such as irregular periods, acne, and weight gain can be signs of PCOS and should not be ignored. Getting a diagnosis early can help you start treatment and prevent potential complications.

If you suspect that you have PCOS, it's important to talk to your healthcare provider. They can perform tests to confirm the diagnosis and help you manage your symptoms effectively. According to a study published in the Journal of Women's Health, early diagnosis and management of PCOS can improve long-term outcomes and reduce the risk of complications such as type 2 diabetes and cardiovascular disease.

If you are planning to get pregnant in the future, it is better to contact a healthcare professional such as your doctor or a fertility dietitian to discuss regulating the menstrual cycle, optimising egg health, and checking supplements for fertility and pregnancy.

Mistake 2: Not following a healthy diet

Another mistake that women with PCOS can make is not following a healthy diet. A healthy diet is crucial for managing PCOS. Eating a diet that is high in processed foods, refined carbohydrates, and added sugars can worsen symptoms such as insulin resistance and weight gain. Eating a diet rich in whole foods, fiber, protein, and healthy fats can help manage symptoms and improve overall health. A Mediterranean diet is the most recommended diet style based on current research.

If you have PCOS, consider working with a registered dietitian who can help you develop a healthy eating plan. They can also provide tips and strategies for managing symptoms such as insulin resistance, weight gain, cravings, and emotional eating. Everyone is different. Your PCOS could be totally different from others, therefore an overall assessment with a healthcare professional is important.

Mistake 3: Not prioritising exercise

Regular exercise is another important factor in managing PCOS symptoms. Exercise can help improve insulin sensitivity, reduce weight, and promote overall health. Not prioritising exercise can make it harder to manage symptoms such as weight gain, fatigue, and mood swings.

If you have PCOS, aim to get at least 30 minutes of moderate-intensity exercise most days of the week. This can include activities such as brisk walking, cycling, or swimming. Finding an activity that you enjoy can help you stick with it and make exercise a regular part of your routine.

Mistake 4: Not seeking treatment for mental health concerns

PCOS can have a significant impact on mental health as your hormone state is altered. Many women experience: anxiety, depression, and low self-esteem. Not seeking treatment for mental health concerns can worsen symptoms and make it harder to manage PCOS effectively.

If you are struggling with mental health concerns related to PCOS, it's important to seek treatment. This can include talking to your healthcare providers or a mental health professional, such as a therapist or counsellor. They can provide support, guidance, and treatment options to help you manage your symptoms.

Add the following foods to your diet for maintaining good mental health with PCOS:

• Omega-3 Fatty Acids: They are essential fatty acids that play an important role in brain function and reduce symptoms of depression and anxiety.

• Probiotics: Probiotics are beneficial bacteria that live in the gut and play a key role in digestion and immune function. Emerging research suggests that they may also have a positive impact on mood and cognitive function in the gut-brain axis.

• Complex Carbohydrates: Complex carbohydrates, such as whole grains and vegetables, provide a steady source of energy and help regulate blood sugar levels. This can help stabilize mood and prevent mood swings.

• B vitamins, such as folate and B12, are important for brain function and can help improve mood and cognitive function. They can be found in foods such as leafy greens, beans, and fortified cereals.

• Antioxidants, such as Vitamin C and E, help protect the body from damage caused by free radicals. Emerging research suggests that they may also have a positive impact on mood and cognitive function.

It's worth noting that while diet and nutrition can be helpful in managing mental health, they should not be used as a substitute for professional mental health care. If you are struggling with mental health issues, it's important to seek support from a qualified healthcare professional.

Mistake 5: Not getting enough sleep

Finally, not getting enough sleep can be a mistake when managing PCOS. Studies have shown that women with PCOS are more likely to experience sleep disturbances such as insomnia and sleep apnea.

Sleep is crucial for overall health and can have a significant impact on PCOS symptoms as it reflects your adrenal gland function and stress level. These two factors could have huge impacts on your hormone balance and weight control. Not getting enough sleep can worsen symptoms such as insulin resistance, weight gain, and mood swings. Sleep deprivation can also increase levels of the hormone cortisol, which can contribute to inflammation and insulin resistance.

To improve sleep quality, aim to get 7-9 hours of sleep each night. Establishing a regular sleep schedule and creating a relaxing bedtime routine can also help improve sleep quality. Avoiding caffeine and alcohol before bedtime, limiting screen time in the evening, and keeping your bedroom cool and dark can also promote better sleep.

In conclusion, managing PCOS can be challenging, but avoiding these five common mistakes can help improve your symptoms and overall health. Seeking a timely diagnosis, following a healthy diet, prioritising exercise, seeking treatment for mental health concerns, and getting enough sleep can help you manage your PCOS effectively. Remember to consult with your healthcare provider and work with a multidisciplinary team to develop an individualised treatment plan that addresses your specific symptoms and concerns.

If you want some personalised advice, check out the PCOS Remedy Bootcamp to find out your root problems and get a tailored plan to tackle PCOS symptoms!

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