5 Tips for Supporting Hormonal Balance with PCOS
Living with Polycystic Ovarian Syndrome (PCOS) can feel overwhelming, especially when trying to navigate hormone balance. While there’s no one-size-fits-all solution, understanding PCOS and implementing simple, intentional changes can support hormonal balance.
Understanding PCOS and Hormonal Imbalance
What is PCOS?
Polycystic Ovary Syndrome (PCOS) is a complex endocrine condition that affects hormone regulation in women and can manifest differently in each individual. It affects 1 in 10 women, more commonly those of reproductive age. It’s characterized by an imbalance of hormones such as insulin, androgens (commonly referred to as male hormones), and progesterone, which can disrupt the body's natural rhythm. This hormonal dysregulation can negatively impact various systems in the body, including the reproductive and metabolic systems, and can reduce the mental and emotional health of a person.
The condition is a spectrum, meaning not everyone with PCOS will have the same symptoms or experiences. PCOS is often accompanied by the presence of small fluid-filled sacs (or “cysts”) on the ovaries as a result of hormone dysregulation, but this feature is not required for diagnosis. Additional implications from hormonal imbalances are listed below, but again, an individual could have any variation of these symptoms. Diagnostic criteria require two of three symptoms to be met: 1) Polycystic ovaries, 2) Irregular periods or no periods, and/or 3) Elevated levels of androgens present in bloodwork.
Symptoms of Hormonal Imbalance
Hormonal imbalances associated with PCOS can contribute to a wide range of symptoms, including:
Irregular Cycles: Missing periods or experiencing unpredictable menstrual cycles due to disrupted ovulation.
Infertility: Anovulation due to irregular menstrual cycles can lead to infertility.
Acne: Persistent acne that is often linked to elevated androgen levels.
Hair Growth or Loss: Increased facial or body hair growth (hirsutism) or thinning hair on the scalp (androgenic alopecia).
Weight Fluctuations: Unexplained weight changes, which may or may not be related to insulin sensitivity.
Mood Changes: Increased feelings of anxiety, depression, or mood swings, potentially influenced by both hormonal shifts and the challenges of managing PCOS.
Skin irregularities: Dark or dry-like patches of skin or skin tags may present.
Irregular Blood Sugar: Hypoglycemic (low blood sugar) episodes could be more likely to occur or insulin resistance due to elevated insulin levels.
While these symptoms can feel overwhelming, understanding them is the first step toward finding supportive strategies that align with your body’s needs. Remember, you don’t need to experience all these symptoms to have PCOS — it looks different for everyone.
Why do we care about hormonal imbalance?
Hormonal imbalance in PCOS affects much more than fertility—it can influence your overall quality of life. Hormones like insulin, androgens, and progesterone play key roles in regulating energy levels, metabolism, mood, and even heart health. When these hormones are out of sync, the symptoms of PCOS can become more pronounced, leading to increased stress on the body.
Addressing hormonal imbalance can:
Improve Symptom Management: Balancing hormones may reduce frustrating symptoms like acne, irregular periods, and fatigue.
Support Long-Term Health: Hormonal balance is linked to reduced risks of developing diabetes, cardiovascular issues, and other chronic conditions commonly associated with PCOS.
Enhance Emotional Well-Being: Stabilizing hormones can positively impact mood, mental clarity, and stress resilience, contributing to a greater sense of overall well-being.
While PCOS can feel complex, focusing on small, intentional changes can have a significant impact on your hormonal health. Here are some foundational steps to help you get started:
Manage Stress
PCOS is considered an inflammatory condition, meaning that the underlying causes of chronic inflammation can exacerbate the symptoms. Chronic stress can negatively impact inflammation and can disrupt hormones like cortisol (a stress hormone) and insulin, making PCOS symptoms more challenging to manage. Incorporating stress-reduction practices into your daily routine can have a profound effect.
Practice Mindfulness or Meditation: Even a few minutes a day can help lower stress hormones and increase resilience.
Seek Support: Connecting with others, whether through therapy or support groups, can provide emotional relief and a sense of community.
Set Boundaries: Learn to prioritize your needs and say no to overcommitments.
Prioritize Sleep and Rest
Quality sleep is often overlooked, but it’s a cornerstone of hormone regulation. Poor sleep can exacerbate insulin resistance and elevate stress hormones. Studies show that insomnia is linked with PCOS, further indicating the impact proper sleep can have on managing the condition and outcomes.
Establish a Routine: Go to bed and wake up at the same time each day to support your body’s natural rhythms.
Create a Restful Environment: Limit screen time before bed, and create a calming bedtime routine to signal to your body that it’s time to rest.
Aim for 7–9 Hours: Consistent, restorative sleep can improve mood, energy, and overall hormonal health.
Move with Joy and Intention
Exercise, when done mindfully and gently, can improve insulin sensitivity, reduce inflammation, and support overall hormonal balance. The key is to find a movement that feels good for you and is sustainable.
Strength Training: Building muscle helps regulate insulin and may lower androgen levels.
Gentle Movement: Activities like yoga, walking, or swimming can reduce stress hormones like cortisol, which also impacts hormonal health.
Avoid Overexercising: Intense, high-impact workouts may increase the allostatic load, or stress, on the body if you’re already dealing with fatigue or inflammation.
Nourish Your Body with Gentle Nutrition
When living with PCOS, focusing on gentle nutrition means tuning into your body’s unique needs and preferences while creating a supportive and sustainable way of eating. Instead of rigid rules, prioritize flexibility and variety.
*Note: Be VERY cautious about online PCOS “diets” and PCOS “fixes.” PCOS is, unfortunately, one of those conditions that tend to be marketed for quick fixes and restrictive approaches. Unfortunately, there is no diet or specific lifestyle that will cure you of PCOS.
Honor Your Hunger and Fullness: Trust your body’s signals to guide when, what, and how much to eat. This supports energy levels and overall well-being.
Add Variety: Incorporate a range of foods that you enjoy—think fruits, vegetables, grains, proteins, and fats—to meet your nutritional needs and keep meals satisfying.
Focus on Satisfaction: Aim to include foods that not only provide nourishment but also bring you joy. Satisfaction is a crucial part of sustainable eating.
Support Energy Levels: Eating regularly throughout the day can help keep energy steady and prevent dips that might increase stress on your body.
Rather than focusing on what you “should” or “shouldn’t” eat, approach nutrition with curiosity and kindness. Every meal or snack is an opportunity to care for yourself in a way that feels aligned with your needs and preferences. If you need individualized support, consult with one of our dietitians!
Work with Your Healthcare Team
PCOS looks different for everyone, and having a supportive healthcare team can make all the difference in your journey to hormonal balance. Creating a healthcare team of a doctor, dietitian, and therapist is the gold standard of care.
Track Symptoms: Keep a journal of symptoms, cycle patterns, and triggers to share with your healthcare providers.
Consider Supplements: Certain supplements, like inositol or vitamin D, may alleviate PCOS symptoms. *Warning on supplements: The FDA does not regulate supplements for safety or quality. Always consult a healthcare professional about supplements.
Address Underlying Conditions: Conditions like thyroid disorders can overlap with PCOS and require tailored interventions.
Hormonal Balance: Progress Over Perfection
Balancing hormones with PCOS isn’t about quick fixes or perfection. It’s about creating a sustainable and supportive foundation for your body, taking one step at a time, and celebrating progress along the way. Every choice you make to nourish yourself, move joyfully, or manage stress contributes to a healthier, more balanced you. Remember, you don’t have to do this alone. Whether through working with a dietitian, joining a support group, or seeking medical guidance, help is available. Small, consistent efforts can add up to meaningful changes over time. Reach out to CV Wellbeing for support!
FAQs about PCOS
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One of the most important aspects of managing PCOS is understanding the impact of stress. Stress affects hormone balance, insulin sensitivity, and inflammation — all of which play a role in PCOS symptoms. Addressing stress through nutrition, movement, and emotional well-being can support overall health and symptom management. A holistic approach that includes balanced meals, mindful movement, and stress-reducing practices is key.
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If you suspect you may have PCOS, the first step is to schedule an appointment with a healthcare provider. Diagnosis often involves:
Bloodwork to assess hormone levels, insulin resistance, and markers like A1c.
An ultrasound to check for ovarian cysts.
A review of symptoms such as irregular periods, acne, and hair growth patterns.
Early assessment can help guide management and treatment options.
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Yes, PCOS is linked to several other health conditions that may require attention, including:
Diabetes and insulin resistance – PCOS can increase the risk of developing type 2 diabetes.
Cardiovascular health – Higher risk of heart disease and high blood pressure.
Thyroid disorders – Conditions like hypothyroidism are commonly seen in individuals with PCOS.
Regular check-ups and a proactive approach to managing these risk factors can help support long-term health.
Written by Alison Swiggard, MS, RDN, LD, Registered Dietitian Nutritionist at CV Wellbeing
510 Main Street, Suite 103, Gorham, ME 04038
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