Ever feel like your periods are a bit unpredictable, or maybe you have some extra facial hair, or acne that won’t quit, or you are experiencing sudden weight changes? It can be confusing and frustrating, but often, there’s a reason behind it. For a lot of women, that reason is Polycystic Ovary Syndrome PCOS), a hormonal condition that research says affects 1 in 10 women around the world. That’s around 20,00,00,000 women!
If that sounds like something you might be dealing with, don’t panic. PCOS is super common and totally manageable, but only if you know what’s going on. That’s why in this blog, we’re breaking it all down for you: what PCOS is, how it affects your period, signs to watch out for, and small but powerful ways to take control of your health.
Quick Background: What is Polycystic Ovary Syndrome (PCOS)?
Polycystic Ovary Syndrome, or PCOS, is a hormonal disorder that happens when your body produces higher-than-normal levels of androgens (male hormones), leading to symptoms like acne, irregular periods, and weight gain.
Every month, your brain sends signals using hormones like FSH (follicle-stimulating hormone) and LH (luteinizing hormone) to your ovaries to help an egg mature and get released. This process is called ovulation. But with PCOS, the balance of these hormones is off. Your body might not make enough FSH or may produce too much LH, which can stop ovulation from happening. As a result, instead of releasing an egg, your ovaries start forming tiny fluid-filled sacs called cysts. These cysts produce high levels of androgens. While it’s normal for women to have a small amount of androgens, too much of it messes with your period cycle and causes a lot of symptoms that are collectively known as PCOS.
What symptoms will you experience if you have PCOS?
The thing with PCOS is that it shows up differently for everyone but here are some common signs and symptoms:
- Your periods are super irregular, absent or very light.
- You experience extra hair growth in random places like your chest, back, or stomach.
- You have gained belly weight that’s hard to lose.
- Your skin is oilier with frequent acne breakouts.
- Your hair is thinning or you have bald spots.
- You’re having trouble getting pregnant.
- You see skin growth like skin tags, around your neck or armpits.
- You have patches of darker skin on the neck, underarms, or under the breasts.
A lot of these signs can be totally normal on their own, so there’s no need to panic. You don’t need to have all of them to have PCOS, but if a few of them sound familiar and they’re bothering you, it might be worth checking in with a doctor.
So, what’s the connection between PCOS and periods?
Periods are not the easiest time of the month. But when PCOS enters the picture, your cycle becomes even more difficult to deal with, and here’s why:
Your periods play hide and seek with you
It’s common for your period to be a bit irregular in the first couple of years after your first period, as your body’s still adjusting to all the new changes. But with PCOS, that irregularity doesn’t go away and becomes more frequent.
Typically, a normal menstrual cycle lasts around 21 to 35 days, with bleeding for 2 to 7 days. However, in the case of PCOS, studies find that periods are spaced far apart, longer than 35 days. And sometimes, they don’t come at all for months. As you’ve read above, this happens because the hormone (usually LH) that triggers ovulation isn’t being released properly. When ovulation doesn’t happen regularly, your body doesn’t shed the uterine lining as it should, leading to delayed or missed periods.
That’s why tracking your cycle can be helpful. Even if it feels all over the place, noting down when your period comes and how long it lasts can help you spot patterns. This can make it easier for you and your doctor to manage your PCOS and tailor a treatment plan that works best for you.
When periods do come, they’re super heavy
After all those missed or late periods, when your period finally arrives, it can feel like a flood. You can find yourself changing pads too often, dealing with big clots, and feeling completely drained. According to research, it’s because the lining inside your uterus keeps building up every month, and if there’s no period to clear it out, it just stays there. So, when you finally get a period, it’s got a lot to shed.
Period cramps can feel a lot worse
Period pain is no fun to begin with, but if you have PCOS, cramps can feel more intense than usual. That’s because cysts on the ovaries can grow or burst, causing sharp or constant pain in your lower belly. On top of that, irregular periods mean the uterus builds up more lining over time. When it finally sheds, your body has to work harder to push it out, leading to stronger cramps, more bloating, and pain that might reach your back or thighs.
That said, not everyone with PCOS has severe pain. Research has found that only around 20% of girls with PCOS experience it. For others, it might just be a few days of mild cramps.
What really causes PCOS, and why do you have it?
There’s no one answer for this. PCOS is complicated. It doesn’t have one single cause, it’s like a puzzle with many pieces. The causes and risk factors of PCOS can include:
Small and hidden pollutants in your surroundings
Some period products may contain endocrine-disrupting chemicals that could mess with your hormones.
Food, weight and your level of physical inactivity
If your diet’s heavy on sugar, processed foods, and saturated fats, and you’re not moving much, it can mess with your hormones and gut health
The presence of bad bacteria in your gut
It has been seen that fewer “good” bacteria like Lactobacillus and Bifidobacteria and more “bad” bacteria like E. coli and Shigella are present in women with PCOS. This imbalance in gut bacteria can lead to increased androgen levels and fuel PCOS.
It might just be in your genes
PCOS tends to run in families. So if your mom, sister, or aunt has it, you might have inherited some of the genes that make you more likely to get it too.
High levels of cigarette smoke
One study found that women exposed to high levels of cigarette smoke had a significantly higher risk of PCOS. Turns out, cigarette smoke + air pollution = inflammation in your body. This can disrupt ovulation.
How can you treat and manage your PCOS?
The truth is that PCOS can’t be cured permanently. But don’t be disheartened, PCOS can absolutely be managed with a few easy lifestyle changes:
A little weight loss can go a long way
If you’re overweight, even losing just 5% of your body weight can improve your PCOS symptoms. That’s because excess fat can trigger insulin resistance, which increases androgen levels. Studies suggest a 12-1500 kcal/day diet for effective weight loss. The key is to keep yourself in the healthy weight range, which is a BMI between 18.5 and 24.9.
Be cautious of what’s on your plate
Your diet is one of your most powerful tools when managing PCOS. So, try more of:
- Whole foods: Like brown rice, dal, whole wheat bread, fruits, veggies, nuts, and seeds.
- Anti-inflammatory foods: Like olive oil, tomatoes, leafy greens, and fatty fish.
- Iron-rich foods: Like spinach, eggs, broccoli, and lentils.
- Magnesium-rich foods: Like almonds, cashews, bananas, and leafy greens.
- Fibre-packed foods: Like Avocados, beans, pears, broccoli, and Brussels sprouts.
- Herbal teas: Like chamomile or tulsi tea.
And cut back on:
- Highly processed foods (think chips, instant noodles, ready-to-eat stuff)
- Added sugars and preservatives
- Caffeine and alcohol
You’ve got to start moving
Regular exercise helps with weight, energy, and insulin sensitivity, all of which are key to managing PCOS. Women with PCOS should get at least 120 minutes per week of vigorous-intensity exercise.
But don’t overdo it from the beginning. Start slow and stay consistent. Show up every day and increase the intensity with every passing week. If you’re not comfortable with strength training or going to the gym, you can try yoga, walking, pilates, light aerobics or swimming.
Get a good night’s sleep and don’t stress
Women with PCOS often struggle with sleep, but good rest helps with hormone balance. You should aim for 8-10 hours per night. For that, you need to avoid screens or caffeine late in the day.
Another important factor is stress. It causes your body to release more cortisol (the stress hormone), which is known to worsen PCOS symptoms by causing a hormonal imbalance. Some people smoke or munch on processed snacks to destress, but that’s a big NO for PCOS. Instead, try including healthy destressing activities in your daily routine, like:
- Walks in nature
- Journaling
- Breathing exercises
- Meditation
- Literally whatever makes you feel calm (even binge-watching your comfort show)
To make things easy during PCOS, you can also try Nua. All our products are toxin-free, made without harmful chemicals, and designed to support you through all kinds of period days – heavy, light, or irregular.
Own your cycle, one step at a time
Polycystic Ovary Syndrome (PCOS) can definitely mess with your periods, but the good news is, it’s totally manageable. With a few tweaks to your lifestyle, like eating better, staying active, managing stress, and getting enough sleep, you can make a huge difference in how you feel. It might take time, but those small changes really add up.
Plus, you’re not alone in this. So many women are dealing with the same thing, and there’s so much support out there. All you have to do is ask. If you think PCOS might be behind your symptoms, don’t hesitate to talk to your doctor. You’ve got this!
If you have any more questions about Polycystic Ovary Syndrome (PCOS), leave them in the comments below! We’re here to help!
