Struggling With PCOS? You Won't Believe How Simple Changes Can Transform Your Health

Polycystic Ovary Syndrome (PCOS) is a common hormonal condition that affects around 1 in 5 women of reproductive age in India. Despite how widespread it is, the diagnosis can often feel overwhelming, especially with symptoms like irregular periods, acne, weight gain, and mood swings. But here’s the good news: PCOS is manageable—and it doesn’t define you.

Let’s break down what PCOS really means and explore practical ways to manage it without panic or extreme measures.

Understanding PCOS

PCOS is a hormonal imbalance where the ovaries produce excess androgens (male hormones), which can interfere with ovulation. This results in the formation of small cysts on the ovaries, though not all women with PCOS have these cysts.

Common symptoms include:

• Irregular or missed periods

• Excess facial or body hair (hirsutism)

• Acne and oily skin

• Weight gain or difficulty losing weight

• Thinning hair or hair loss

• Fertility challenges

PCOS is also linked to insulin resistance, which means your body has trouble using insulin efficiently—often contributing to weight gain and increasing the risk of diabetes.

Emotional impact

What makes PCOS especially tough is not just the physical discomfort—it’s the emotional toll. Many women report low self-esteem, body image issues, and even depression or anxiety. Seeing your body change or struggling with acne or hair growth can be frustrating.

Acknowledging this emotional side is key. PCOS isn’t “just a cosmetic issue” or “just about fertility.” It’s a whole-body condition that needs a compassionate, well-rounded approach.

Lifestyle first

There’s no magic pill for PCOS, but lifestyle modification is the first line of treatment—and it can work wonders.

Balanced diet

Choose whole, unprocessed foods. Think:

• Complex carbs (brown rice, oats, quinoa)

• Lean protein (chicken, tofu, lentils)

• Healthy fats (nuts, seeds, olive oil)

• Avoid refined sugar and processed snacks, which can spike insulin levels and worsen symptoms.

Tip: Try to eat smaller, balanced meals every 3–4 hours to keep insulin levels stable.

Regular exercise

You don’t need to train like an athlete. Aim for 30–45 minutes of moderate activity like walking, yoga, dancing, or cycling at least 5 times a week.

Exercise improves insulin sensitivity, supports weight management, and boosts mood.

Sleep & stress management

Poor sleep and chronic stress can worsen hormonal imbalance. Prioritise 7–8 hours of quality sleep and explore stress-reducing activities like meditation, deep breathing, journaling, or even simple hobbies that bring joy.

Medical support

Sometimes, lifestyle changes aren’t enough on their own—and that’s okay. PCOS management is not one-size-fits-all, and some women need additional help.

Doctors may recommend:

• Oral contraceptives to regulate periods and reduce androgen level

• Anti-androgen medications to manage acne and hair growth

• Metformin, a diabetes medication, to improve insulin resistance

• Fertility treatments if trying to conceive

It’s important to work with a gynaecologist or endocrinologist who understands PCOS and tailors treatment to your specific symptoms and goals.

Build your support system

There’s strength in community. Whether it’s online forums, social media groups, or a close circle of friends and family, connecting with others who understand PCOS can be incredibly reassuring.

Consider also speaking with a nutritionist, mental health therapist for more personalised support.

Looking ahead

Living with PCOS means learning to work with your body, not against it. It’s not a life sentence, and it certainly doesn’t mean you can’t live fully, feel healthy, or even get pregnant if that’s part of your plan.

What matters most is taking small, sustainable steps—focusing on health over perfection, compassion over comparison.

Final thoughts

PCOS may be a long-term condition, but it’s one that can be managed with the right knowledge, tools, and mindset. Don’t let it steal your confidence or control your future. With awareness, support, and a proactive approach, you can take charge of your health—and thrive.

(Dr. Shruti Chandak, Consultant Obstetrician & Gynaecologist, KIMS Hospitals, Thane)