PCOS (Polycystic Ovary Syndrome): Causes, Symptoms, Treatment & Lifestyle Management

PCOS (Polycystic Ovary Syndrome) — some also call it PCOD (Polycystic Ovarian Disease). For instance, In the most developed country, the USA, around 5.2% of women are affected by this hormonal conduction, especially in the age group of 16–40 years. Furthermore, among young women between 16–20 years, the number of cases is increasing every year.

In fact, research shows that 10–15% of women worldwide suffer from this disorder; however, but in India, the number is even higher. As a result, this reproductive health issue is a serious condition that can put women under both physical and mental stress.

In PCOS, the ovaries develop small cysts (fluid-filled sacs), and due to hormonal imbalance, women face irregular periods, infertility, weight gain, acne, and hair loss. Moreover,  If left untreated, PCOS can  eventually lead to diabetes, infertility, and heart problems over time.

Main Root Causes of  This Conduction 

• Insulin resistance
• Hormonal imbalance
• Inflammation
• Obesity

In other words, The biggest underlying factor behind these causes is an unhealthy lifestyle.

Unhealthy Lifestyle Triggers

For example, the following triggers can worsen PCOS

1. Unhealthy eating habits

• White rice, refined flour bread (maida roti).
• Sugary drinks and sweets.
• Fried foods, bakery items.
• Excessive dairy and soy (in some women).
• Alcohol and smoking.
• Oily and fatty foods.
• Frozen and processed foods.
• Energy drinks.
• Packaged/farmed foods.

Lack of physical activity

Excessive weight gain

Stress, anxiety, and mental tension

 

Common Symptoms of PCOS

• In addition, Symptoms vary from woman to woman. Some face only menstrual issues, while others struggle with skin and hair problems.
• Irregular menstruation (delayed, missed, or heavy periods).
• Hirsutism – Excessive facial/body hair (male-like pattern).
• Male-pattern baldness – Hair thinning similar to men.
• Excessive acne.
• Overweight, especially belly fat.
• Infertility.
• Skin tags (on neck, underarms).
• Dark or thick patches of skin (underarms, groin, neck folds, under breasts).

PCOS vs PCOD: What’s the Difference?

on the other hand, PCOS and PCOD Slightly  different:

• PCOD (Polycystic Ovarian Disease) → A milder condition. Ovaries become slightly enlarged.  It Can be controlled with simple lifestyle changes.
• PCOS (Polycystic Ovary Syndrome) → A more serious hormonal disorder that impacts fertility and metabolism.

PCOS & Mental Health Connection

• Furthermore, this condition is not just physical disorder—it has a strong impact on mental health
• Higher risk of anxiety and depression
• Mood swings and irritability
• Weight gain, acne, and physical changes affect self-confidence

Diagnosis of PCOS

Specifically, Doctors usually rely on two approaches:

Physical Examination – To check if the woman has any of the typical 8 symptoms of PCOS.

• Laboratory Investigations:
• Ultrasound of the abdomen.
• Hormone tests.
• Fasting insulin levels.
• OGTT (Oral Glucose Tolerance Test).
• Fasting lipid profile.
• CRP (C-reactive protein) – indicates chronic inflammation.

Long-Term Complications of Untreated PCOS

If left unmanaged, PCOS can lead to the following complications:

•  Diabetes.
• High blood pressure.
• Heart disease.
• Infertility.
• Endometrial hyperplasia (thickened uterus lining).
• Uterine cancer.
• Sleep disorders (sleep apnea).
• Anxiety & depression.

Prevention, Control & Management of PCOS

This disorder is a lifestyle disease. About 50 years ago, it was not so common. In fact, The rise is mainly due to modern, refined, processed, and packaged foods.

Foods to Avoid

For better management, avoid:

• All refined carbohydrates (sugar, white rice, refined flour).
• Sugary foods & drinks (soft drinks, juices, jam, jelly).
• Deep-fried foods (samosa, puri, jalebi, pakora, chops).
• All  types of Red meat.
• Sweet fruits (watermelon, pineapple, ripe banana, mango, jackfruit, raisins, dates, lychee).
• Alcohol.
• Excess tea/coffee.
• Packaged ready-to-eat foods (chips, cake, biscuits, chocolates).
• Dairy & dairy products (milk, curd, sweets, butter, ghee).
• Fast foods (pizza, burgers, fried chicken).

Foods to Include

On positive side, include:

• Whole grains (limited) – brown rice, whole wheat roti.
• Leafy green vegetables (plenty).
• Green juices from edible leafy veggies.
• Rainbow salads (different seasonal vegetables).
• Nuts, seeds, legumes (moderate) – sprouted chickpeas, mung beans.
• Low-sugar fruits – strawberries, blueberries, blackberries, green apple, orange, cherry, guava, grapes.
• Raw turmeric (small piece daily).
• Adequate water (2 liters per day).

Lifestyle Practices for Recovery

Along with diet, lifestyle changes play a crucial role, for example:

1. Detox regularly – A 3–7 day detox once a month helps cleanse toxins.
2. Intermittent fasting/occasional fasting (1–2 days weekly).
3. Daily exercise (1 hour minimum): brisk walking, jogging, running, swimming, skipping, yoga.
4. Pranayama/breathing exercises 3–4 times daily.
5. Quit smoking and alcohol.

 

Medical Treatments for PCOS

in terms of medical treatment, doctors may recommend options such as:

• Birth control pills – To regulate periods.
• Metformin – For insulin resistance.
• Fertility medicines – To support conception.
• Cosmetic treatments – For acne and excess hair growth.

Exercises Helpful in This Condition

Equally important, regular exercises helps restore balance. Some recommend exercises are:

• Yoga asanas: butterfly pose, suriya namaskar, kapalbhati, bhujangasana.
• Strength training: squats, lunges, push-ups.
• Cardio: walking, cycling, swimming.

 

 Diet Plan (Indian Meal Chart)

Here’s an example for PCOS friendly Indian diet plan :

 

Morning (7 am)

·    Warm water with lemon

·  5 soaked almonds + 2 walnuts

Breakfast (9 am)

·  Moong dal cheela + green chutney

·  OR

·  Vegetable oats upma

· Green tea / Spearmint tea

Mid Morning (11:30 am)

· 1 apple/guava/pear

· Coconut water

Lunch (1:30 pm)

· 2 multigrain rotis

· 1 bowl rajma/chana

·  Seasonal vegetables + salad

Evening Snacks (5 pm)

· Roasted chana/sprouts chaat

· OR

· Boiled sweet potato

· Green tea

Dinner (8 pm)

· Vegetable soup/chicken soup

· 2 chapatis

· Grilled paneer grilled chicken + veggies

Bedtime (10 pm)

1 cup turmeric milk (low fat milk /    almond milk)

Supplements Helpful in PCOS (doctor’s consultation required):

Additionally, Certain supplements ( only with doctor’s advice ) may be beneficial:

• Vitamin D – for bones & hormones.
• Omega-3 fatty acids – to reduce inflammation.
• Inositol – improves ovulation.
• Zinc & Magnesium – for acne and mood regulation.

 

Daily Routine for PCOS Women

To maintain balance, Women with PCOS should try to follow this daily routine:

• Morning: yoga/meditation
• Breakfast: high protein
• Eat small meals throughout the day
• Sleep: at least 7–8 hours nightly

 Myths and Facts

Interestingly, there are many myths about PCOS. Let’s clear some misconceptions:

Myth 1: Women with PCOS cannot get pregnant.

Fact: With proper lifestyle changes + medical treatment, pregnancy is possible.

Myth 2: Only overweight women have PCOS.

Fact: Even lean women can develop PCOS.

Myth 3: PCOS is rare.

Fact: PCOS is one of the most common hormonal disorders worldwide.

Conclusion

PCOS is a lifestyle-based condition that has become increasingly common in recent years. Around 30–40 years ago, it was not as prevalent,  however but today’s modern lifestyle—refined foods, junk food, sedentary habits, stress, and hormonal imbalances—are the major reasons behind its rise.

Moreover, If you think that taking only medicines will cure PCOS, then that is a misconception. Medicines provide only temporary relief—such as controlling irregular periods or managing insulin resistance— Therefore  to address the root causes, you must make lifestyle changes.

You need to follow a disciplined diet

Build a proper exercise routine

Learn to reduce stress

Take at least 7–8 hours of proper sleep daily

Ultimately, women with PCOS should never lose their self-confidence. This condition is very common, but it is also manageable. By following a healthy routine, you can not only control PCOS but also improve your fertility and conceive naturally.

Always remember—PCOS may stay with you for life, but your choices and lifestyle will decide whether it becomes a problem or remains a manageable condition.