Navigating Life with PCOS: Embracing a Holistic Lifestyle Change
- khaisermehram
- 8 hours ago
- 3 min read
There was a time I thought I was just lazy.
I was 19, constantly exhausted.
My periods went missing for months.
My jeans didn’t fit anymore, and every time I brushed my hair, more of it ended up on the floor than on my head.
Doctors said “hormonal fluctuations.”
Friends said, “You’re probably just tired from studying.” But deep down, I knew something wasn’t right.
And I was right.
Polycystic Ovary Syndrome (PCOS) was silently taking over my body, like it does to millions of women around the world every year.
What is PCOS?
Polycystic Ovary Syndrome (PCOS) is a chronic endocrine disorder caused by hormonal imbalances, most notably elevated levels of androgens (commonly referred to as “male hormones”). These imbalances disrupt ovulation and lead to a range of symptoms, affecting not just reproductive health, but also metabolic and mental wellbeing.
“ PCOS is the most common endocrine or hormonal condition in reproductive-aged women, yet its name does not reflect the broad range of health impact”— Prof. Helena Teede, Monash Centre for Health Research and Implementation, Australia (Monash University, 2021)
How Common Is It?
According to the World Health Organization (WHO), PCOS affects an estimated 6–13% of women of reproductive age globally and up to 70% remain undiagnosed.
It’s not “just some hormonal hiccup” or “a bit of acne.”
PCOS is a serious global health issue, yet it continues to fly under the radar.
PCOS is caused by an imbalance of reproductive hormones. The ovaries produce excessive androgens (male hormones), disrupting ovulation and causing a cascade of effects throughout the body.
Common symptoms include:
Irregular or absent periods
Cystic acne and unwanted facial hair
Hair thinning or scalp baldness
Weight gain or difficulty losing weight
Fatigue, insulin resistance, mood swings
Fertility challenges
There’s no universal symptom profile, some people have visible signs, while others struggle with internal symptoms that go unnoticed for years.
PCOS is a worldwide concern, and it's not slowing down.
The Global Impact
116+ million women are estimated to be living with PCOS worldwide(WHO, 2023)
Women with PCOS are more likely to develop type 2 diabetes(JAMA, 2022)
How Can You Take Control?
There’s no one-size-fits-all cure yet. But PCOS can be managed effectively with the right combination of medical care, lifestyle changes, and mental health support.
Medical Care
Get diagnosed through hormone panels and pelvic ultrasound
Treatment options may include:
Metformin for insulin sensitivity
Hormonal contraceptives to regulate cycles
Spironolactone for androgen excess
Inositol supplements (myo-inositol + D-chiro-inositol blend)
Lifestyle Interventions
Low glycemic index, anti-inflammatory diet (leafy greens, whole grains, berries, salmon)
Consistent movement: walking, swimming, Pilates, light strength training
Sleep hygiene: 7–9 hours, blue light limit at night
Stress reduction: therapy, journaling, meditation, yoga
Mental Health Care
Therapy (CBT) for body image and chronic stress
PCOS-specific support groups (online & in-person)
Mindfulness apps: Calm, Headspace, Insight Timer
Track symptoms with apps like Clue, Flo, or Ovia
Whether you live in a bustling city or a quiet village, PCOS doesn’t discriminate.
It is a global concern with personal consequences.
If your symptoms are dismissed, keep asking questions
Share this article with a friend who may be suffering silently
Advocate for more PCOS awareness, better doctor training, and stronger research funding.
You are not lazy.
You are not broken.
Your body is asking for help and now you know how to give it.
Assessed and Endorsed by the MedReport Medical Review Board
