Living with PCOS? Here’s how to manage symptoms
Polycystic Ovary Syndrome (PCOS) is something millions of us live with — yet it’s still one of the most misunderstood conditions affecting people with periods. From irregular cycles and acne to unexpected weight changes and fertility challenges, PCOS symptoms can touch every part of life.
But here’s the good news: while there’s no single “cure” for PCOS, there are lots of ways to manage it, support your body, and feel more in control. The first step is understanding how PCOS works. The next is finding a management approach that feels sustainable, kind, and right for you.
In this guide, we’ll explore evidence-based strategies alongside natural, lifestyle-focused approaches to help you manage PCOS holistically — from food and movement to emotional wellbeing.
What exactly is PCOS?
Polycystic Ovary Syndrome (PCOS) is a hormonal condition that affects around 1 in 10 people of reproductive age. Despite being so common, many of us still face delayed diagnoses, confusing symptoms, and conflicting advice.
The main features of PCOS usually include:
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Irregular or absent periods (sometimes making it hard to conceive)
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Higher levels of androgens (hormones that can cause acne, oily skin, and excess hair growth)
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Polycystic ovaries (enlarged ovaries with many small follicles visible on ultrasound)
Not everyone experiences PCOS in the same way. Some people may struggle with fatigue or weight gain due to insulin resistance, while others notice cycle changes or mood shifts first. That’s why management needs to be personalised, flexible, and supportive.
Common PCOS symptoms
The signs of PCOS can vary, but the most typical include:
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Irregular, heavy, or missed periods
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Acne and oily skin
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Hair growth on the face, chest, or back (hirsutism)
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Hair thinning on the scalp
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Unexplained weight gain or difficulty losing weight
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Fertility challenges
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Fatigue or low energy
Because these symptoms can overlap with other conditions, getting a proper diagnosis from a healthcare professional is key. Blood tests and an ultrasound can help confirm PCOS, while also ruling out other causes.
How PCOS affects your health — body and mind
Living with PCOS can feel like juggling both physical and emotional challenges:
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Physical health: PCOS is linked to insulin resistance, which can increase the risk of type 2 diabetes, high cholesterol, and heart problems if left unmanaged. Irregular cycles may also make conceiving harder for those trying for a baby.
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Mental health: Anxiety, depression, and body image struggles are more common in people with PCOS. Visible symptoms like acne or hirsutism can chip away at confidence, while the unpredictability of cycles adds stress.
That’s why a truly effective approach to PCOS management should look beyond physical symptoms — and include emotional wellbeing and self-care too.
Diet and nutrition for PCOS
When it comes to PCOS management, diet isn’t about restriction — it’s about balance and blood sugar stability. Because insulin resistance is so common with PCOS, what and when we eat can make a big difference.
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Focus on whole foods: Vegetables, fruit, lean proteins, and whole grains help keep energy levels steady.
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Low glycaemic index (GI) carbs: Think oats, quinoa, lentils — they release energy more slowly and support hormone balance.
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Healthy fats: Avocados, nuts, seeds, and omega-3-rich fish can reduce inflammation.
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Fibre-rich foods: Crucial for digestion and helping you feel fuller for longer.
Many people with PCOS also find it helpful to reduce refined sugar and highly processed foods, as they can spike blood sugar and make symptoms worse.
Tip: Working with a dietitian who understands PCOS can help you create a personalised plan that feels doable and nourishing — not punishing.
Exercise and lifestyle shifts
Regular movement can really help with PCOS — not just for weight management, but for improving insulin sensitivity, boosting mood, and balancing hormones.
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Cardio (walking, cycling, swimming) supports heart health
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Strength training builds muscle, which improves insulin resistance
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Yoga and Pilates can reduce stress and support cycle regulation
Lifestyle tweaks also play a big role. Prioritising good sleep and stress management (think: meditation, journaling, breathwork, or simply saying no more often) can help calm hormonal imbalances.
Medical treatments for PCOS
If lifestyle changes alone aren’t enough, there are medical treatments that can support symptom management:
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Hormonal birth control can regulate periods and reduce acne/hair growth
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Metformin can improve insulin sensitivity and support weight management
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Fertility medications like clomiphene citrate or letrozole can help with ovulation
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Other medications (like anti-androgens or cholesterol-lowering drugs) may be prescribed depending on symptoms
Always speak with a healthcare provider about your goals and concerns — whether that’s period regulation, fertility, or skin/hair management.
Natural remedies and supplements
Some people with PCOS find extra support in natural remedies alongside medical treatments. While research is still growing, popular options include:
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Inositol: Can support ovarian function and cycle regularity
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Vitamin D: Helps with hormone regulation and mood
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Omega-3 fatty acids: Reduce inflammation and support heart health
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Spearmint tea: May help lower androgen levels
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Cinnamon: Linked to improved insulin sensitivity
Important: Always check with your doctor before starting supplements, to make sure they’re safe and won’t interfere with medications.
Mental health and emotional support
Managing PCOS isn’t just about diet and hormones — it’s about looking after your whole self.
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Counselling or therapy can provide tools to cope with anxiety, depression, or low body confidence.
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Support groups and communities (online or in person) are great for sharing experiences and tips.
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Mindfulness practices like meditation or yoga can help ease stress and improve self-esteem.
You don’t have to go through PCOS alone. Finding your people — whether that’s friends, family, or others living with PCOS — can make a huge difference.
Embracing a holistic approach to PCOS
There’s no one-size-fits-all fix for PCOS. But by combining medical support, nutrition, exercise, natural remedies, and emotional wellbeing, you can build a management plan that works for you.
Living with PCOS means learning to listen to your body, making sustainable choices, and celebrating progress — even the small steps. With the right knowledge and support, it’s absolutely possible to reduce symptoms, protect your long-term health, and feel confident in your skin.
Remember: PCOS doesn’t define you. With care, patience, and balance, you can thrive with PCOS — on your own terms.
Blog disclaimer
Our blog is intended to share information and ideas around periods, health, and sustainability. While we do our best to keep content accurate and up to date, things can change over time. The information here is not intended as medical advice — for any health-related concerns, please consult a qualified healthcare professional. For more information on our claims, please see our Claims Page, and for the most up-to-date product information, please visit our Product Pages.
