Polycystic ovary syndrome (PCOS) is one of the most common hormonal disorders in women of reproductive age. Although it is primarily associated with irregular menstrual cycles and hormonal imbalances, it’s important to remember that PCOS affects the entire body and has an impact on daily well-being.
PCOS Symptoms – How Do They Affect Health?
Irregular Menstrual Cycles
One of the most characteristic symptoms of PCOS is irregular periods, caused by ovulation disorders. This can lead to fertility issues and, in the long term, increase the risk of other health conditions.
Hirsutism (Excessive Hair Growth)
Excessive hair growth on the face and body, often linked to elevated androgen levels, can be a source of emotional distress for many women. It can negatively impact self-esteem, ultimately reducing the quality of life.
Skin Problems
PCOS often manifests through dermatological issues such as acne and oily skin. These problems can lower self-confidence and contribute to mental health challenges.
Weight Gain and Insulin Resistance
Many women with PCOS struggle with maintaining a healthy weight, often due to insulin resistance. If left unaddressed, this can lead to overweight or obesity. These metabolic disturbances not only affect physical health but also influence body image and self-perception.
Fatigue and Sleep Problems
Hormonal imbalances and nervous system dysregulation can cause chronic fatigue and difficulties with body recovery. Women with PCOS often report persistent tiredness, which affects daily functioning and reduces both physical and mental energy levels.
PCOS Statistics
1 in 10 women worldwide are affected by PCOS.
70–80% of women with PCOS experience irregular periods and ovulation problems.
70–80% of women with PCOS struggle with insulin resistance, which increases the risk of type 2 diabetes.
40–60% of women with PCOS experience anxiety disorders.
Women with PCOS have twice the risk of developing depression.
These statistics underscore the widespread impact of PCOS on women’s physical and mental health, highlighting the need for proper diagnosis and management.
PCOS is more than just “fertility issues.” It affects many aspects of life—physical, mental, and emotional. PCOS increases the risk of several serious health conditions, which is why it’s so important to pay attention to the signals your body is sending and respond to them appropriately.
By taking a holistic approach to caring for both your body and mind, you can improve your health and well-being.
I invite you on a journey through your cycle—discover how to feel good in every phase of your cycle (even with PCOS!).
My dear, it’s time for a little heart-to-heart about your menstrual cycle—yes, that one that can make you feel ready to conquer the world one week and want to curl up under a blanket with chocolate the next (and honestly, who could resist?).
For those of us with PCOS (Polycystic Ovary Syndrome), the cycle can sometimes feel like an unpredictable party. But don’t worry—even that chaos can be tamed! Today, you’ll learn how to understand each phase of your cycle, which activities are best for you, and how to care for your body and mind at every stage of the month.
Or, in other words—a time for some much-needed peace and quiet 😉
This is the moment when the world slows down, and you feel like being best friends with your couch. Your sex hormones—estrogen and progesterone—are at their lowest levels. And you feel… everything and nothing all at once.
How do you feel? Fatigue, low energy, and sometimes irritability. You might feel quiet, more sensitive, and have the urge to just “disappear” for a bit.
What should you pay attention to? This is a great time to release the pressure of being a superwoman. Allow yourself to rest, reflect, and connect with your intuition. It’s a perfect moment for brainstorming, creativity, and understanding your emotions. Journaling and introspection can be especially powerful now.
Physical activity? At-home spa rituals, gentle walks, light yoga, or stretching—anything that helps you relax and feel good.
2. Follicular Phase – Spring (Day ~6 to 14)
Also known as your energetic awakening.
Right after your period, your energy begins to return. Estrogen levels start rising, and suddenly you feel like a superhero putting on a brand-new cape. This is the perfect time to plan, create, and take action! 🚀
How do you feel? More energy, a positive mood, and fresh ideas. You might feel more motivated to tackle challenges and take on new tasks. Your stress resilience increases.
What should you pay attention to? This is a fantastic phase for creativity and starting new projects.
Physical activity? Do exercises that bring you joy—dancing, strength training, jogging—whatever allows you to channel your growing energy. You’ll likely have the power and motivation for more intense workouts.
3. Ovulation Phase – Summer (Around Day 14)
This is when you feel on top of the world! Estrogen and testosterone peak, boosting your confidence, communication skills, and—let’s be honest—your attractiveness. This is ovulation time when your body signals, “Hey, I’m ready!”
How do you feel? Energetic, outgoing, confident. Your libido may spike, and your body is at its peak performance.
What should you pay attention to? Enjoy this energy burst! It’s the perfect time for dates, social events, public speaking, presentations, or tackling major projects. If something important needs to get done, this is your moment.
Physical activity? If you’re not experiencing discomfort (like ovulation pain), continue with intense activities that bring you joy—HIIT, fitness classes, strength training, spinning—make the most of your power and energy.
4. Luteal Phase – Autumn (Day ~15 to 28)
Time for calm and reflection. After the ovulation peak, the luteal phase begins. Progesterone levels rise, preparing your body for a potential pregnancy (even if you’re not planning one—your body does its job). During this phase, you might feel less stress-resistant. Your energy starts to dip, and you may need more peace and quiet—and that’s perfectly normal!
How do you feel? It’s a time for reflection, calm, and heightened emotional sensitivity—and that’s okay!
However, if your hormones are out of balance, this is when PMS can show up—cramps, bloating, mood swings, and breast tenderness. These are signs that your body might be experiencing some imbalance and could use extra care.
What should you pay attention to? This is a moment for self-care: be gentle with yourself, allow for extra rest, and listen to your body. If you feel frustrated or stressed, remember that this is your time for recovery and reflection on what you’ve already achieved.
Physical activity? Go for calming, relaxing activities—yoga, pilates, nature walks. Give yourself permission to slow down instead of pushing through another intense workout.
What if I have PCOS and my cycle feels like one big mystery?
With PCOS, your cycle can be irregular, chaotic, or even absent for long periods. But that doesn’t mean you can’t live in tune with your body’s rhythm!
Observe your body. Instead of focusing solely on bleeding, pay attention to energy levels, mood shifts, and physical signs (like cervical mucus)—these clues can help you figure out which phase you’re in.
Keep a cycle journal. Track how you feel each day, noting changes in energy, mood, and any physical sensations. Over time, you’ll start to recognize your own patterns, even if they’re not perfectly regular.
Nurture healthy habits. Regular physical activity, a balanced diet rich in protein, healthy fats, and fiber, and stress reduction can help regulate your cycle.
Remember, every body is unique, and your path might look very different from the “ideal” 28-day textbook cycle. A healthy cycle can range anywhere from 21 to 35 days. Be kind to yourself, stay curious about your body, and allow yourself to live in harmony—even if your hormones are throwing their own kind of party!
Women with PCOS (Polycystic Ovary Syndrome) often struggle with sleep difficulties, which can worsen other symptoms associated with the condition. Not getting enough sleep doesn’t just raise cortisol levels—the stress hormone—but can also increase insulin resistance and inflammation, leading to a worsening of PCOS symptoms.
You’ve probably heard the saying, “What you don’t sleep off at night, you’ll eat up during the day.” There’s a lot of truth to that! Lack of sleep often leads to increased appetite and cravings for unhealthy snacks throughout the day, which can negatively impact your health and make weight management even harder.
That’s why it’s so important to establish healthy sleep habits that will not only improve how you feel but also enhance your overall quality of life.
Here are some proven tips for better sleep with PCOS:
Set a Regular Sleep Schedule
Try to go to bed and wake up at the same time every day—even on weekends. Keeping a consistent schedule supports your natural circadian rhythm, making it easier to fall asleep and improving sleep quality.
Create a Bedtime Routine
Establishing a relaxing nighttime routine can work wonders. Reading a book, meditating, or taking a warm bath signals to your body that it’s time to wind down. These simple rituals help calm your mind after a long day and make falling asleep easier.
Limit Blue Light Exposure
The light from phones, TVs, and computers can interfere with melatonin production—the sleep hormone. To improve sleep quality, try to avoid screens for at least an hour before bed or activate night mode to reduce blue light exposure.
Create a Comfortable Sleep Environment
A cozy, comfortable bedroom is key to a good night’s sleep. Keep the room cool, darken the windows, and let in some fresh air before going to bed. These simple steps can significantly enhance your sleep quality.
Stay Active Regularly
Physical activity is a great way to improve sleep, but try to avoid intense exercise a few hours before bedtime. Moving your body during the day can help you fall asleep more easily at night.
Sleep is an essential part of a healthy lifestyle, especially for women with PCOS. Making small adjustments to your daily habits can lead to significant improvements in sleep quality, which in turn can boost your overall well-being and help manage PCOS symptoms more effectively.
Remember, small steps—like maintaining a consistent sleep schedule or reducing screen time before bed—can make a big difference.
Take care of your sleep, because it affects not only your rest and recovery but also your overall health and daily comfort.
I hope these tips help you sleep better and feel better.
Are you experiencing irregular periods, increased hair growth on your face or body, or unexplained weight gain? You might be dealing with PCOS. Polycystic Ovary Syndrome (PCOS) is a common hormonal disorder affecting women of reproductive age. It can cause physical symptoms such as acne and irregular menstrual cycles, mood-related issues like depression and anxiety, and long-term health complications.
The good news? Recognizing the signs of PCOS is key to managing its effects more effectively. In this post, we’ll dive into what happens when someone has PCOS, exploring the typical causes of this condition. Understanding your body allows you to make more informed decisions about your health—so let’s dive deeper into this topic!
It’s estimated that around 5–10% of women of reproductive age have PCOS. It’s one of the most common reproductive health issues among women and can lead to fertility problems if left untreated.
PCOS is usually diagnosed using the Rotterdam criteria, which combine clinical symptoms and lab tests to confirm the diagnosis. According to these criteria, PCOS can be diagnosed if two out of the following three conditions are met:
Lack of or infrequent ovulation
Clinical and/or biochemical signs of hyperandrogenism (excess male hormones)
Polycystic ovaries detected on ultrasound
Additionally, other symptoms like obesity, hirsutism (excessive hair growth), acne, or hair thinning can also occur.
Beyond the physical effects, research has found a link between PCOS and psychological issues such as depression and anxiety (more on this in future posts!). However, these connections are still being explored in ongoing studies.
One of the best ways to manage PCOS is through lifestyle changes. Eating a balanced, nutritious diet, engaging in regular physical activity, and reducing stress are essential for the well-being of women with PCOS.
PCOS is a complex condition influenced by many factors—but it’s possible to significantly reduce its impact on your life!
Polycystic Ovary Syndrome (PCOS) is one of the most commonly diagnosed hormonal conditions, affecting many women worldwide. Studies show that PCOS impacts 5–8% of women of reproductive age, though some sources suggest the number could be as high as 20%. PCOS not only disrupts hormonal balance but also affects various aspects of health, including nutrition. Many women with PCOS struggle with fertility challenges, weight control, metabolism issues, insulin resistance, mood disorders, and eating disorders. If you’re here, this topic might resonate with you—so keep reading!
What Are Eating Disorders?
Women diagnosed with PCOS are five times more likely to develop eating disorders such as anorexia, bulimia, or binge eating disorder compared to women without PCOS.
Why Does PCOS Affect Your Relationship With Food?
There are several factors that contribute to the development of eating disorders in women with PCOS:
Emotional Coping Mechanisms How you handle your emotions plays a huge role in your relationship with food. For some, eating becomes a way to manage emotions, helping to reduce tension when you’re unable to recognize or process feelings.
Hormonal Imbalance PCOS-related hormonal imbalances can impact appetite, metabolism, and weight control. Many women struggle with maintaining a healthy weight and often face challenges like overweight or obesity. These difficulties can lead to unhealthy eating habits such as extreme calorie restriction, binge eating, or purging after meals.
Societal Pressure and Body Image External appearance challenges—like excess hair growth (in typically male-pattern areas such as the upper lip or chin), acne, and weight issues—can negatively affect self-esteem. Feeling unattractive or obsessively focusing on your appearance can lower your self-worth and increase stress, which in turn can lead to unhealthy eating behaviors.
The Vicious Cycle: How Eating Disorders Can Worsen PCOS
Unhealthy eating habits can further worsen insulin resistance, a common issue for women with PCOS. This can disrupt carbohydrate metabolism and increase the risk of developing type 2 diabetes and other health complications.
💡 Let Yourself Be Helped
As you can see, eating disorders combined with PCOS can create a vicious cycle—but breaking free is possible.
The first step is awareness. Recognizing the problem is already a huge achievement. Surround yourself with support and work consciously toward managing PCOS and achieving hormonal balance. Don’t hesitate to seek help—there’s no shame in reaching out for guidance and care.
I believe that with the right support and self-care, you’ll soon bring your body back into balance and feel your best again.
Hormone-Disrupting Chemicals: How They Affect PCOS and How to Avoid Them
Recent studies suggest that certain chemicals, known as endocrine-disrupting compounds (EDCs), may contribute to the development and severity of Polycystic Ovary Syndrome (PCOS). EDCs are widespread in our environment, but the good news is there are ways to minimize their impact on your health. This post will cover some of these substances, their potential effects on PCOS, and practical tips to avoid them in your daily life.
1. Phthalates and Their Impact on PCOS:
Research on animals and human cells has shown that phthalates—chemicals used as binding agents in everyday products like cosmetics, perfumes, cleaning products, and plastic packaging—can disrupt hormonal balance. A study published in Environmental Health Perspectives found that exposure to phthalates may increase the risk of PCOS by affecting sex hormone levels and metabolism.
How to Avoid Phthalates:
Choose cosmetics and body care products labeled phthalate-free.
Avoid plastic food containers and bottles marked with the recycling code 3.
Opt for natural and organic products free from artificial chemicals.
2. Bisphenol A (BPA) and PCOS:
BPA is a chemical widely used in the production of plastics and is commonly found in products like plastic bottles, canned goods, food containers, adhesives, paints, and varnishes. According to a study in the Journal of Clinical Endocrinology & Metabolism, BPA can mimic estrogen and disrupt hormonal balance, potentially worsening PCOS symptoms.
How to Reduce BPA Exposure?
Unikaj podgrzewania jedzenia i picia w plastikowych naczyniach.
Wybieraj butelki i pojemniki na żywność oznaczone jako „BPA-free”.
Korzystaj z pojemników szklanych jako alternatywy dla plastikowych.
3. Pesticides and Their Effect on PCOS:
Certain pesticides, such as DDT and pyrethroid insecticides, are believed to disrupt hormonal balance. Studies suggest that exposure to these chemicals may contribute to the development of PCOS by affecting sex hormone function.
How to Minimize Pesticide Exposure?
Buy organic or locally grown food with lower pesticide exposure.
Wash and peel fruits and vegetables thoroughly before eating.
Avoid areas heavily treated with pesticides, like large-scale farms or industrial fields.
Make conscious choices for your health!
Understanding how these chemicals can affect your hormonal balance is key to protecting your health when dealing with PCOS. While the full connection between EDCs and PCOS isn’t yet fully understood, growing research suggests a potential risk.
Simple actions like choosing phthalate-free and BPA-free products, using glass containers, thoroughly washing produce, and opting for organic foods can help protect your hormonal health.
Additionally, maintaining a healthy lifestyle—with a balanced diet and regular physical activity—will help keep your body in harmony and support overall well-being.
I hope this article inspires you to make healthier, more conscious choices in your life.
In recent years, awareness of polycystic ovary syndrome (PCOS) has been growing, with more research and strategies emerging to manage its symptoms. There is increasing recognition of the importance of lifestyle changes, building healthy habits, and the role of diet in alleviating symptoms. Sleep quality and stress management are also gaining attention.
The causes of PCOS remain unclear to this day. Researchers point to genetic and environmental factors. There is also talk of different types of PCOS, categorizing women based on the underlying causes of their condition. These categories include insulin resistance, high androgen levels, inflammation in the body, or PCOS triggered by stopping hormonal birth control.
However, many women don’t fit neatly into any specific PCOS category, which is when we talk about a “mixed type.” This categorization can be helpful in managing symptoms, but does it truly get to the root cause? Is this the true source of PCOS?
In my opinion, we need to dig even deeper—and I’m not alone in this belief! Many researchers have long observed the connection between emotions, the mind, and how they manifest physically. Yes, the mind and body are one! Although exploring these connections is much more challenging, it’s encouraging to see growing attention being paid to these areas.
What made me look further?
My own experiences and conversations with other women who had similar struggles. Despite following a healthy PCOS-friendly diet, taking supplements, exercising, getting enough sleep, and leading a generally healthy lifestyle, the results were disappointing. Whenever I relaxed my routine, even slightly—whether with diet or sleep—the symptoms would return. The same happened when I stopped taking birth control pills.
I didn’t want to live like that, so I kept searching for answers. Now, I understand how essential it is to address chronic stress and work on building a sense of inner safety to regulate hormones and free myself from PCOS.
But where is the root cause? Could it be chronic stress or trauma?
First, let’s define trauma. Trauma is a person’s response to an event—it’s not the event itself (such as an accident). It is an experience that overwhelms a person’s ability to cope and process the difficult emotions connected to that event.
There is also childhood trauma, which can occur when a child faces frequent and/or prolonged adversity or neglect without adequate support from adults. This can include physical, emotional, or sexual abuse, such as assault, sexual harassment, bullying, or humiliation by peers.
Other experiences, like a turbulent parental divorce, constant family conflicts, severe illness, or the sudden death of a caregiver during childhood, can also be sources of trauma. Toxic family dynamics—such as unhealthy relationships between parents or between parents and grandparents—and substance abuse within the family can also contribute to trauma, along with many other factors.
Long-term exposure to stressful situations and unresolved trauma can promote a toxic stress response. A chronically dysregulated stress response, especially during early childhood, can negatively impact overall health. It can directly affect the HPA axis (hypothalamus-pituitary-adrenal axis), leading to dysregulation that disrupts the neuroendocrine-immune system.
The link between childhood trauma and health issues
A groundbreaking study conducted in the 1990s, known as the Adverse Childhood Experiences (ACE) study, found a strong connection between childhood trauma and various negative health outcomes in adulthood. These include a significantly higher risk of heart disease, addictions, depression, suicide, and obesity.
Experts like psychiatrist Bessel van der Kolk, psychologist Peter Levine, physician Nadine Burke Harris, and doctor Gabor Maté have all highlighted the connection between trauma and health problems.
In 2022, a study (PMID: 35985071) was conducted on a sample of psychiatrically healthy women to examine how different forms of abuse (emotional, physical, sexual) and neglect (emotional and physical) influence the occurrence of PCOS. The study found that emotional abuse (31.6%) was the most common form of abuse and was significantly linked to PCOS.
You might be thinking: “Okay, but I have PCOS and my sister doesn’t, and we went through the same things. How does that make sense?”
Nothing in life is black and white.
Each of us processes reality differently. We all have unique tolerances—for food, exercise, and stress response. We enjoy different things, have distinct tastes, and prefer different ways to relax. We also have unique genetic predispositions. Most importantly, we all have different sensitivities.
Maybe your sister found a healthy outlet for her stress through sports or a hobby. Perhaps she expressed emotions differently, worked on her inner balance and sense of safety, or found supportive people around her who helped her break the stress response cycle. As a result, her nervous system may have been able to exit the fight, flight, or freeze mode.
Reflect for a moment—do your PCOS symptoms worsen during stressful times?
I believe it’s essential to recognize that trauma, whether experienced in childhood or later in life, can negatively impact the nervous system, potentially leading to hormonal imbalances like PCOS. Research also shows a link between emotional abuse and the occurrence of PCOS.
It’s important to remember that everyone is different and has unique factors that influence the development and progression of PCOS. That’s why it’s crucial to look deeper—not just at physical factors but also emotional ones—to better understand this complex condition and find the right strategies to manage its symptoms.
Don’t worry! You can find your balance and regulate your nervous system.
I invite you to follow my upcoming posts to learn more about this topic.
