PCOS IS NOT A LIFE SENTENCE
Polycystic Ovarian Syndrome (PCOS) is an enigmatic condition that can wear many hats. I sat down with Lauren from the Women’s Fitness Academy and had a chat about PCOS last week. It really revved me to write this post and start creating a 3-month menstrual journey for women to experience their best period yet (it is possible—stay tuned).
First up, let’s distinguish polycystic ovaries (PCO) from PCOS. Having ‘cysts’ or resting follicles in our ovaries is normal, and sometimes, upon ultrasound, it might be found that we have a few more than is usual. This can be a rogue hormone month and 20% of women can have entirely normal periods and show this symptom. Extra follicles in our ovary is not a definitive sign of having PCOS. Nor is just lengthy or absent cycles.
PCOS is a plethora of symptoms, though to be ‘diagnosed’ we look to the Rotterdam Criteria, where we need 2 out of 3 of the following:
Anovulation/oligomenorrhea (no cycle or <8 periods per year)
Hyperandrogenism (need androgen profile)
Polycystic ovaries (12 or more follicles developing at once / vol >10mL)
So, you might have PCOS without actually having any ‘cysts’ on your ovaries, which is wild, considering the name of the syndrome.
Symptom-wise, we could see some of the following: Menstrual irregularities (long or absent cycles being the most textbook), dysfunctional uterine bleeding, acne, hirsutism (excess hair growth), alopecia, mood shifts, and propensity toward obesity or difficulty losing weight.
Biochemically, there can be extra androgens in the body, a relative increase of luteinizing hormone (LH) to follicle stimulating hormone (FSH), a decrease in sex hormone binding globulin (SHBG; which carry our hormones around, therefore less SHBG = more free hormones acting on tissues), and there can be metabolic factors too (like high blood pressure, high cholesterol, insulin resistance, and hyperlipidaemia).
There are many presumed reasons why PCOS happens, though mostly our researchers are quite uncertain. What we do know is that there are particular genetic polymorphisms that cause disruptions, gestational factors whilst we were in our mother’s womb can be at play, inflammation in the body (especially related to digestion) could be causing a ruckus, insulin resistance could be a precursor to ovarian disruption, post-pill reclamation of hormonal pathways can result in an androgen rebound, and, finally, stress is a huge factor.
There are also underlying energetics of PCOS that cannot be ignored. Our reproductive organs are related to our sacral chakra in our subtle body, which is the seat of our sexuality, creativity and emotions. It’s also interesting to consider how we are evoking our feminine essence each day.
If you are currently struggling with a menstrual disruption, do know that there are so many options for you. Even if you feel like you have tried everything, I am here to tell you (from experience), you most likely haven’t.
To finish this summary, I’d like to share a few ways you can start effecting change in your day-to-day to support your menstrual cycle (PCOS or not!):
Lifestyle
❀ Stress Reduction
Take time out for you (even having a nap!), book an appointment that lulls you into deep rest (like a facial), practice mind-body supports like meditation, yoga, and breathwork, feel your feelings (this RAIN meditation is beautiful).
❀ Circadian Rhythm Regulation
Morning light exposure as soon as is possible after you wake up and no bright lights after sunset (hello, salt lamps) or at least no overhead lights (hello, table lamps). Hold off on caffeine until at least 30 minutes and to support ovarian function we want to skip altogether, or wait until after our first meal.
❀ Evoke your feminine essence
Be creative! Draw, write, paint, go to a pottery class. Embrace the flow of life by having a whole day (half a day…hour of your life..whatever you can fit in!) with nothing planned and just do what feels good. Pop a song on and let your inner essence animate you, dance and explore the realm of your self expression (this is not a workout).
Dietary
❀ Balance blood sugar
No coffee before breakfast, short intervals between meals (3-5 hours) and encourage high fibre (see below), protein and healthy fats in each meal. Be wary of the glycaemic index of foods and, whilst it’s advised to eliminate sugary stuff altogether, if you are deciding to dive into some Caramilk choc, have it with some nut butter or a handful of nuts to delay the glycaemic response.
❀ Fibre
This is the secret weapon for hormonal issues. Fibre not only helps balance blood sugar via its GI lowering effect, it also plays a huge role in escorting hormones and toxins out of the body. Low fibre means hormones and toxins are free (and not bound) so they can be reabsorbed back into the bloodstream from the colon to recirculate again (increasing hormonal and toxic load in the body). Most people are not eating enough fibre, so add this in slowly when you decide to increase it.
Botanicals
There are so many herbs that have an affinity for the reproductive system. I personally recommend working with a natural health professional to find out what ones are specific for you.
If you’d like to work on evoking a more magical menstrual cycle and dissipating symptoms associated with your monthly, you can book an initial consultation with me here. Or, work with a naturopath in your area (there are so many of us ready to open our arms to you).
All the best on your menstrual journey. Wherever you are at with it, know there is always more to explore.
