Understanding PCOS, Your Hormones & What Your Body Needs
Understand what's really going on beneath the surface, especially the links between PCOS, gut health, inflammation, chronic stress, and more.
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01
What is PCOS?
Polycystic Ovary Syndrome (PCOS) is a hormonal condition affecting women of reproductive age. It involves a combination of:
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high levels of insulin or insulin resistance (where your cells doesn’t respond well to insulin, leading to higher blood sugar, insulin levels, and androgen levels)
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elevated androgens (male hormones like testosterone)
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chronic inflammation (which can worsen insulin resistance and hormone imbalance)
In PCOS, the ovaries often contain many small cysts, which are actually immature follicles that haven’t fully developed or released eggs (ovulated). These cysts grow along the outer edge of the ovaries and contain fluid and immature egg cells.
02
What causes PCOS?
PCOS is believed to be caused by a mix of:
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high androgens
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poor insulin sensitivity i.e. insulin resistance
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genetics (PCOS tends to run in families, suggesting a genetic predisposition)
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environmental toxins (certain chemicals (like endocrine disruptors in plastics, beauty products, and pesticides) may interfere with hormones)
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low-grade inflammation (a mild but ongoing immune response that can worsen insulin resistance and disrupt hormones)
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chronic stress (raises cortisol and contributes to hormonal imbalance)
Addressing these root causes through lifestyle and nutrition can greatly support symptom relief.
03
What are the symptoms of PCOS?
Common symptoms include irregular or missed periods, acne, excess hair growth, weight gain, fatigue, anxiety, depression, and fertility challenges.
These are linked to insulin resistance, high androgens, and inflammation, which can all be supported naturally.
04
How is PCOS diagnosed?
PCOS is usually diagnosed based on a combination of your symptoms, medical history, and physical exam.
Doctors often look for at least two of the following signs:
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Irregular or absent periods
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Signs of high androgen levels (like excess facial or body hair, acne, or thinning hair)
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Polycystic ovaries seen on an ultrasound
Your doctor may also order blood tests to check your hormone levels, including LH, FSH, testosterone, and insulin. These help rule out other causes and confirm PCOS.
Diagnosis involves ruling out other conditions that can cause similar symptoms, like thyroid disorders or prolactin imbalances.
05
Can PCOS be cured naturally?
There’s no official “cure” for PCOS yet, but many women successfully manage and reverse symptoms through natural lifestyle changes e.g. through supporting insulin sensitivity, reducing inflammation, balancing hormones, and calming the nervous system.
06
How does insulin resistance affect PCOS?
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Insulin resistance means your cells don’t respond well to insulin (the hormone that helps move sugar/glucose from your blood into your cells).
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To compensate, your body produces more insulin.
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High insulin levels signal the ovaries to make more androgens (male hormones like testosterone).
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This hormonal imbalance can cause irregular periods, acne, excess facial/body hair, and fertility issues.
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High insulin also makes it easier to gain weight, especially around the belly, and harder to lose it.
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Supporting insulin sensitivity through blood sugar balance, movement, and anti-inflammatory nutrition can help help restore hormone balance and reduce symptoms
07
How does stress affect PCOS?
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Chronic stress keeps the body stuck in a constant ‘fight or flight’ mode, which raises cortisol levels.
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Elevated cortisol can worsen insulin resistance, increase inflammation, and throw off your hormonal balance.
Supporting the nervous system to shift into a calm, regulated state helps reduce PCOS symptoms.
08
What foods should I eat or avoid with PCOS?
A whole foods diet rich in fiber, healthy fats, and clean protein helps regulate insulin, reduce inflammation, and balance hormones.
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Reduce refined carbs and sugars.
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Eat a clean protein with every meal.
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Eat more leafy greens, wild-caught fatty fish, berries, turmeric, and non-starchy vegetables.
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Reduce or eliminate dairy and/or gluten if you have gut issues or sensitivities- they can trigger inflammation and disrupt gut and hormonal balance in some women.
09
What is the connection between PCOS and gut health?
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A healthy gut is essential for hormone regulation, inflammation control, and detoxification.
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Women with PCOS often experience gut imbalances like dysbiosis (too much bad bacteria) or leaky gut (a damaged gut lining that lets toxins leak into the body), which can worsen symptoms.
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Poor gut health affects how your body processes/metabolises (i.e. breaks down and uses) estrogen, insulin, and even thyroid hormones.
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Daily habits that support your gut health can help reduce PCOS symptoms (such as bloating, cramps, brain fog, and hormonal acne), so try to eat fibre-rich foods, fermented foods (sauerkraut, kimchi, kefir), avoid excessive sugar, processed foods, and alcohol, prioritise good sleep, reduce stress, stay hydrated and move your body regularly to support bowel movements.
10
What are the best exercises for managing PCOS?
Choose gentle, consistent movement like walking, strength training, or stretching. Avoid overtraining or high-stress workouts, as they can raise cortisol and worsen symptoms.
Exercise should support your energy & nervous system.
11
Does PCOS overlap with other health conditions?
Yes, women with PCOS have a higher risk of autoimmune conditions, especially Hashimoto’s thyroiditis.
PCOS also often overlaps with conditions like fibroids, endometriosis, and thyroid disorders because they share similar root causes- including oxidative stress, chronic inflammation, estrogen dominance, poor detoxification or clearance of excess hormones, and gut dysfunction.
Supporting your immune system with gut healing, stress reduction, anti-inflammatory foods, and limiting toxic exposures can help manage these risks.
Additionally, supporting your liver, gut, and endocrine system can help ease symptoms and promote better hormone balance across all of these conditions.
12
Can PCOS affect fertility?
Balance blood sugar, lower inflammation, and manage stress as your foundation.
Herbs like vitex (chasteberry), maca, and spearmint tea may help regulate androgens and support ovulation, alongside proper nutrition and restorative practices.
13
How does inflammation cause hormonal imbalance in PCOS?
Chronic inflammation plays a big role in PCOS by contributing to insulin resistance.
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When the body is inflamed, it becomes less responsive to insulin, causing insulin levels to rise.
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This triggers the ovaries to produce more androgens (male hormones), which can lead to acne, hair growth, and irregular periods.
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Inflammation also affects related conditions like endometriosis, fibroids, and thyroid disorders.
You can reduce inflammation by eating an anti-inflammatory diet, omega-3s, curcumin, managing stress, getting good sleep, and supporting your gut, liver and nervous system.
14
What role does oxidative stress play in PCOS?
Oxidative stress happens when your body has more free radicals than it can handle, which leads to cell damage and worsens inflammation.
In women with PCOS, this can make symptoms like insulin resistance, hormonal imbalance, and poor egg quality more severe.
Oxidative stress is also linked to other hormone-related conditions like endometriosis, fibroids, thyroid issues, and autoimmune disorders.
Support your body against it by eating antioxidant-rich foods (like berries, leafy greens, and herbs), avoiding processed foods and toxins, getting enough sleep, stress relief, and nutrients like selenium, vitamin C, and zinc.
15
How does PCOS affect women of colour, especially Black women?
Women of colour, especially Black women, are often underdiagnosed (meaning symptoms are overlooked or not taken seriously, so we leave without a proper diagnosis) or misdiagnosed with other conditions.
We may also face higher risks of fibroids, insulin resistance, thyroid disorders, and autoimmune disorders- which can overlap with PCOS.
Culturally tailored, holistic support that includes nutrient-rich foods, stress management, and reducing exposure to hormone-disrupting chemicals (like certain hair and beauty products) is especially important.
16
Does PCOS get better or worse during perimenopause?
PCOS symptoms can change during perimenopause as hormone levels fluctuate, but they don’t always improve.
While ovulation may slow down, some women continue to experience PCOS symptoms- and in some cases, estrogen dominance may persist, which can worsen symptoms like bloating, breast tenderness, or heavy bleeding.
Supporting your nervous system, blood sugar, and hormone balance during this transition is key.
17
What happens to PCOS after menopause?
After menopause, ovaries stop releasing eggs, and levels of estrogen and progesterone drop. For many women, classic PCOS symptoms like irregular periods and ovarian cysts improve, but underlying issues like insulin resistance, inflammation, and androgen excess may continue.
This can increase the risk of heart disease, type 2 diabetes, and high cholesterol later in life.
18
How can I manage PCOS naturally?
- Focus on whole foods, gentle movement, good sleep, and nervous system support.
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Consider practices like cycle syncing, seed cycling, castor oil packs, and liver detox support and stay connected to supportive communities like the Hormone Sisterhood.
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Some natural supplements can be very effective. Popular ones include:
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Inositol (helps lower insulin levels and balance hormones, and supports regular ovulation)
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Vitamin D (regulates hormones and reduce insulin resistance)
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Magnesium (calms the nervous system and supports blood sugar)
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Omega-3s (reduce inflammation)
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Zinc (supports ovulation)
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Adaptogens (regulates stress hormones)
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Always work with a practitioner or do your own research to find what’s right for your specific symptoms.
19
What’s the first step I should take if I think I have PCOS?
Start by tracking your symptoms, cycle, and energy levels, and ask your GP for blood tests and an ultrasound.
Even without a formal diagnosis, you can begin to balance your blood sugar, reduce inflammation, and calm your nervous system- which benefits all hormone-related conditions.
Reminder: We are not broken. Our bodies are not working against us. With the right knowledge and support, we can move from struggling to managing our symptoms with confidence and empowerment.
Disclaimer: This information is for educational and informational purposes only. It is not intended to replace medical advice, diagnosis, or treatment. Please consult with your healthcare provider before making any changes to your medical or fertility care.
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