Insulin resistance and genetics: what causes PCOS in women
PCOS, or Polycystic Ovary Syndrome, is a hormonal disorder that primarily affects women of reproductive age. It is caused by a combination of genetic, hormonal, and lifestyle factors. One of the main contributors to PCOS is insulin resistance. When the body’s cells become resistant to insulin, the pancreas produces more of it, which can trigger the ovaries to produce excess androgens (male hormones), disrupting normal ovulation.
Genetics also plays a role. If a close female relative has PCOS or type 2 diabetes, your chances of developing the condition are higher. Additionally, inflammation in the body, often triggered by a poor diet or sedentary lifestyle, can also lead to hormonal imbalances that contribute to PCOS.
Common PCOS symptoms: irregular periods, weight gain, and more
PCOS symptoms can vary from person to person, but the most common signs include:
- irregular or missed periods due to irregular ovulation
- excess facial or body hair (hirsutism), especially on the face, chest, or back
- acne, particularly along the jawline and chin
- thinning hair or male-pattern baldness
- weight gain, especially around the abdomen
- difficulty losing weight despite diet and exercise
- dark patches of skin, especially around the neck or underarms
- infertility or trouble conceiving
Not all women will experience every symptom. Some may have regular periods but still experience other hormonal issues linked to PCOS.
Hormonal imbalance and high androgen levels: how PCOS affects your body
High androgen levels are a hallmark of PCOS and are responsible for many of its physical symptoms. These hormones, although present in all women in small amounts, become elevated in those with PCOS and lead to problems like acne, hirsutism, and menstrual irregularities.
Additionally, the hormonal imbalance can affect mood and mental health, increasing the risk of anxiety and depression. Women with PCOS are also more likely to suffer from sleep apnea, particularly if they are overweight.
Natural ways to reduce PCOS symptoms through diet and exercise
There is no cure for PCOS, but symptoms can be significantly reduced through lifestyle changes. A balanced diet and regular physical activity are the first steps in managing the condition naturally.
- low-GI diet: eating foods with a low glycemic index, such as whole grains, legumes, leafy greens, and lean proteins, can help stabilize blood sugar levels and improve insulin sensitivity
- avoid processed carbs and sugar: these foods spike insulin levels and worsen hormonal imbalances
- include anti-inflammatory foods: foods like berries, tomatoes, turmeric, olive oil, and fatty fish help lower inflammation
- exercise regularly: aim for at least 30 minutes of moderate exercise five days a week. Activities like walking, strength training, and yoga can help improve insulin sensitivity and reduce belly fat
These habits not only help in reducing PCOS symptoms but also support overall hormonal balance and weight management.
Effective medical treatments and supplements for PCOS control
In some cases, doctors may prescribe medications to help regulate menstrual cycles, reduce androgen levels, or improve insulin resistance. Common treatments include:
- birth control pills to regulate periods and reduce androgens
- metformin, a diabetes drug that helps manage insulin resistance
- anti-androgen medications like spironolactone to reduce hair growth and acne
Some women also benefit from supplements such as inositol (a vitamin-like substance that improves insulin function), omega-3 fatty acids, and vitamin D. However, it’s important to consult a doctor before starting any supplements.
Lifestyle tips and precautions to keep PCOS in control long-term
Managing PCOS requires consistency and awareness. Here are a few important things to keep in mind:
- track your menstrual cycle: keep a record of your periods to spot irregularities early
- get regular health check-ups: monitor blood sugar levels, cholesterol, and blood pressure
- maintain a healthy weight: even a 5% weight loss can significantly improve symptoms
- manage stress: chronic stress can disrupt hormones. try mindfulness, meditation, or hobbies that relax you
- sleep well: aim for at least 7-8 hours of quality sleep each night. poor sleep can worsen insulin resistance
PCOS is a lifelong condition, but with proper care, its symptoms can be controlled. Early diagnosis and proactive management are key to leading a healthy and balanced life.