Polycystic ovary syndrome (PCOS) is a common hormonal condition, affecting around 1 in 10 women of reproductive age. In this article, we share tips for managing the condition at home and the treatment options available.
Polycystic ovary syndrome (PCOS) is a common hormonal condition, affecting around 1 in 10 women of reproductive age. While some women with PCOS will experience mild, untroubling symptoms – in fact, some may not even know that they have this condition - others may face more significant challenges such as acne, excess hair growth (hirsutism), irregular periods, difficulties in weight management and trouble with conceiving. These physical changes can also take a toll on emotional wellbeing, leading to anxiety, low mood, and a reduced quality of life.
The good news is that PCOS symptoms can be managed, and you don’t have to suffer in silence. Through a combination of lifestyle changes and medical support, many women find relief and regain control over their health.
Welbeck’s Professor Maralyn Druce, consultant endocrinologist and PCOS specialist, shares key self-care strategies and medical treatment options that can help you manage the condition and improve your quality of life.
The symptoms of many long-term health conditions can be reduced and relieved with some simple, but effective, lifestyle changes. And PCOS is no exception. While there’s no such thing as a one-size-fits-all approach, the following self-care strategies may help with managing your symptoms:
The food you choose to fuel your body with plays a major role in managing PCOS and its symptoms. Insulin resistance is an important feature of PCOS and means that your body makes high amounts of insulin to store the carbohydrates that you eat. If you have insulin resistance, focus on low glycaemic index (and low glycaemic load) foods that don’t stimulate a high rise in insulin. Keep to whole grains and legumes and avoid foods that give a rapid sugar release into the bloodstream. Cakes and biscuits are obvious examples, but it can help to be careful even with certain fruits, as well as white rice and some starchy vegetables.
Getting plenty of anti-inflammatory foods (like berries, leafy greens, and fatty fish) can help, as can reducing your intake of foods high in refined carbohydrates and avoiding processed foods, which can also help to ease other symptoms like weight gain and fatigue.
Exercise is not just good for general health, but it’s also an important tool in effectively managing PCOS. Cardiovascular exercise like jogging, swimming or cycling can improve insulin sensitivity, and regular strength training helps build muscle and improve your overall metabolic rate. Used together, these can help you stay at a healthy weight.
More gentle, stress-reducing activities, such as yoga or Pilates, may also help with stress regulation and can provide anxiety relief.
Chronic stress can disrupt your hormone levels, exacerbating PCOS symptoms. Some people find it helpful to incorporate mindfulness practices such as meditation, deep breathing, or journaling into their routine. Prioritising quality sleep (allowing yourself 7 to 9 hours of ‘sleep opportunity’ per night) is helpful for hormone regulation and mental wellbeing.
If you're carrying any extra weight, even a small amount of weight loss can significantly improve PCOS symptoms. It can also help regulate ovulation, reduce androgen levels (which are responsible for acne and excess hair growth), and improve insulin sensitivity.
If you’re not sure what weight is healthy for you, talk to your GP or a consultant who will be able to guide you and provide tips on how to safely lose weight if necessary. This may involve attention to factors in your lifestyle, but in some cases may also involve medications that support weight loss.
Using a journal or app to track your menstrual cycles, keep tabs on any symptoms, like mood changes or acne flare-ups, and record your lifestyle habits can help you understand your unique triggers and patterns.
It can also be a valuable tool and an easy way to share data when discussing your symptoms with a healthcare professional.
More research is needed, but certain supplements may be helpful in managing PCOS. Inositol (particularly myo-inositol and D-chiro-inositol) may improve insulin sensitivity and menstrual regularity. Vitamin D deficiency is common in the UK, and correcting it can support hormonal balance as well as benefit bone health. Omega-3 fatty acids from fish oil may help reduce inflammation and support heart health. Various approaches to premenstrual symptoms also use supplements.
Before taking any supplements, it’s important to consult with your GP or a consultant.
Not everyone with PCOS wants or needs to take medications to improve their symptoms. However, there are good treatments for acne, which include topical therapies as well as antibiotics and Accutane, which can be used under the supervision of a dermatologist.
There are several topical options for managing excess hair growth and hair thinning, too. While they may need to be administered more frequently or for longer periods in PCOS, they can still be helpful in symptom management.
While self-care is powerful, some women with PCOS need some medical support to effectively manage symptoms. Any medical treatment is highly individualised, depending on your symptoms, specific concerns, blood test results and whether you want to start a family.
Few treatments are formally licensed for their effects in PCOS, but there are several medications that are in frequent use in this condition.
Medical treatment options for PCOS may include:
Combined oral contraceptives (COCs) are often prescribed to women with PCOS to regulate periods, reduce acne, and decrease excess hair growth by lowering androgen levels. While it does not ‘cure’ the syndrome directly, it can provide good control of troublesome symptoms.
The progesterone-only pill (mini pill) or hormonal IUD may also be recommended depending on individual needs.
While hormonal birth control is helpful for many women, it’s not the right treatment for all. This is especially true if you want to conceive now or in the near future. Your consultant will take all of your medical and personal factors into consideration before suggesting birth control for PCOS.
While most commonly used in the treatment of type 2 and gestational diabetes, metformin is a medication that helps improve insulin resistance, a key driver of PCOS. It may also aid in weight management and restoring regular ovulation for some women.
If you experience acne and excess facial or body hair, you may be prescribed a medication like spironolactone, which helps reduce the effects of high androgens. These medications are usually prescribed alongside a contraceptive due to the potential risks they can cause if you were to become pregnant.
For those trying to conceive, oral fertility medications like clomiphene (Clomid) or letrozole can help stimulate ovulation. Gonadotrophins, a type of hormonal injection, are often prescribed to encourage ovulation if clomifene hasn’t been effective. If these medications haven’t helped you ovulate, IVF (in vitro fertilisation) may be considered.
You can read more about PCOS and your fertility in our dedicated article.
PCOS is best managed with a holistic approach – lifestyle changes can enhance the effectiveness of medical therapies, and vice versa. For example, improving your diet and exercise routine can make medications like metformin or fertility drugs more effective.
Working with a specialist is key to successfully managing your symptoms and improving fertility. At Welbeck, we bring together endocrinologists, gynaecologists, dermatologists, dietitians and other specialists to provide world-class integrated care that’s tailored to your unique needs and goals.
Remember, you don’t have to navigate PCOS alone. Whether you’re looking for guidance on managing symptoms naturally, exploring medical treatments, or trying to conceive, the right support can make all the difference.
Book a consultation to see a Welbeck specialist today and take the first step towards taking control of your health.
Self-care tips for managing PCOS
Medical treatments for PCOS
Bringing self-care and medical support together
The final say
Professor Maralyn Druce has a clinical practice in both general and specialist endocrinology. She looks after patients with a wide range of conditions including thyroid, adrenal and pituitary disorders, as well as neuroendocrine tumours and complex syndromes.
