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If you live with polycystic ovary syndrome (PCOS), you know how much the symptoms and long-term health risks can impact your quality of life.

The effects of PCOS and the treatment plans can vary among women. But diet and amount of exercise are vital components of treatment that can benefit everyone.

Keep reading to learn more about the causes and symptoms of PCOS and how diet and exercise can help manage this condition.

What Is PCOS?

PCOS is short for polycystic ovarian/ovary syndrome. This hormonal condition affects up to 10% of women. It happens when a woman produces abnormally high levels of male hormones (androgens).

The hormonal imbalance can prevent your ovaries from releasing an egg (ovulating) during your menstrual cycle. This causes fertility problems, making it harder to become pregnant.

High levels of insulin and insulin resistance are common with PCOS. Over time, insulin resistance can lead to obesity, diabetes, and a higher risk of heart disease. Women with PCOS also have a higher risk of:

• Depression and anxiety.
• Endometrial cancer.
• High blood pressure.
• High cholesterol.
• Sleep apnea.

What Are the Symptoms of PCOS?

Doctors often diagnose PCOS with a combination of physical and pelvic exams, as well as blood tests to check hormone levels. They also look for these telltale PCOS symptoms:

• Acne on your face and chest.
• Dark areas on your skin, especially on your neck creases, groin, and under your breasts.
• Excess hair growth on your face, chin, chest, or abdomen.
• Irregular menstrual cycles that happen too often, not often enough, or not at all.
• PCOS belly, excess weight gain around the abdomen.
• Problems conceiving in women trying to get pregnant.
• Severe premenstrual syndrome (PMS) symptoms, which can include cramps, headache, mood swings, bloating, and appetite changes.
• Thinning hair on your head.
• Weight gain or difficulty losing weight.

How Is PCOS Treated?

There is no cure for PCOS, but treatments can help manage symptoms and reduce the risk of diabetes and other long-term complications. The right treatments can also improve your chances of getting pregnant if you want to have a family.

Doctors prescribe these or other medications to treat PCOS:

• The diabetes medication metformin helps your body use insulin more effectively, which reduces your risk of developing diabetes or helps manage diabetes. It may also lower androgen levels, which can help normalize ovulation and regulate periods.
• Hormonal birth control like the pill, patch, vaginal ring, or a hormonal IUD can regulate your menstrual cycles. These may also improve acne and reduce excess hair growth on your face or body.
• Hormone-blocking medications can reduce the effects of excess male hormones. They help reduce acne, scalp hair loss, and excessive hair growth on the face or body. You shouldn’t use these medications if you’re planning a pregnancy.

Besides medication, one of the best ways to manage PCOS is with lifestyle changes as needed:

• Don’t smoke, or quit if you do.
• Eat a healthy diet.
• Exercise regularly.
• Get adequate sleep.
• Manage your stress.

A healthy lifestyle helps balance hormones and manage weight, which in turn reduces PCOS symptoms and improves quality of life. Improving diet and exercise also reduces the risk of developing diabetes or other health conditions from PCOS.

How Does Diet Affect PCOS?

Your diet is one of your most powerful assets in managing PCOS. Certain foods or eating habits can reduce your symptoms and long-term risks, while others can worsen this condition.

A healthy diet allows your body to use insulin more effectively. It also promotes weight loss or enables you to maintain a healthy weight. Both of these reduce your risk of developing diabetes, heart disease, and other long-term health problems.

The best diet for PCOS has:

• Between 25 grams and 35 grams of fiber each day to help balance blood sugar levels and lower cholesterol. High-fiber foods are also filling yet low in calories, and they slow digestion, which aids with weight loss. Eat a variety of fruits, vegetables, whole grains, and beans each day to meet your fiber goals.
• Healthy fats for their anti-inflammatory and heart health benefits. Insulin resistance and abdominal fat from PCOS can increase inflammation throughout the body, but consuming healthy, polyunsaturated fats can fight inflammation. Good sources of healthy fats include olive oil, nuts, nut butters, and seeds like chia or pumpkin seeds.
• Consume at least 20 grams of protein at each meal and snack to stay full, balance blood sugar, and fuel your muscles. Protein is a secret weapon for weight loss and maintaining healthy blood sugar levels. To boost your protein intake, include a serving of eggs, Greek yogurt, fish, chicken, tofu, or beans with meals and snacks.

These foods and beverages can cause problems with PCOS, so it’s best to limit them:

• Alcoholic beverages — Alcohol (even beer and wine) can increase abdominal fat and inflammation, which worsens insulin resistance. Alcoholic drinks also add extra calories to your diet, which can hinder your weight loss efforts.
• Desserts and sweets — Foods made with white flour and added sugar can stress your insulin and spike your blood sugar. Over time, this worsens insulin resistance, making PCOS harder to manage.
• Fried and fast foods — These are often high in calories and full of unhealthy fats. Eating these foods regularly can increase cholesterol levels and inflammation.
• Sugar-sweetened beverages — These are often sweetened with high fructose corn syrup, which worsens insulin resistance and causes you to store more fat in your abdomen.

Can Exercise Help with PCOS?

Regular exercise also has tremendous benefits when you have PCOS. Daily exercise aids in weight management and helps reduce insulin resistance.

In addition, women with PCOS often have more severe PMS symptoms before their period. Symptoms are often worse in those who are more sedentary. Engaging in regular exercise can lead to fewer or more manageable symptoms.

Doctors recommend at least 30 minutes of brisk activity — like jogging, fast walking, or biking — most days of the week. Adding two to three days of strength training exercises to build and maintain muscles is also wise. Improving your muscle mass can boost your metabolism and help your insulin work better.

Even though PCOS is a lifelong health condition, there are many things you can do to manage it. Diet and exercise are vital components of your treatment that can significantly improve your quality of life. Contact your health care provider if you have questions or need help making diet and lifestyle changes.