Polycystic ovary syndrome (PCOS) is a condition that affects your hormones and how your ovaries work. It can affect your fertility and can cause symptoms such as irregular or absent periods, acne, and hair growth on the face, chest, or back. In Part 1 of this series, 'PCOS Explained (Part 1): What's Really Going on with Your Hormones? ', we explored what PCOS is, why it happens, and how it can affect your overall health and fertility.

In this blog, we want to help you understand the lifestyle changes, supplements, and treatments that may help manage your symptoms and support your long-term health.

Remember: PCOS can only be diagnosed by a physician, so talk to your doctor if you think you may have this condition. Medical treatments can only be prescribed by a doctor.

How Can I Manage My PCOS?

Managing PCOS is about addressing both the symptoms and the long-term health risks. There are several lifestyle changes and treatments that may help you.

1. Lifestyle changes

Lifestyle changes are usually the first thing a doctor will talk to you about when managing PCOS. They can be very effective, especially when it comes to reducing insulin resistance.

• Diet adjustments:
  • Making changes to how and when you eat carbohydrates can help regulate insulin levels. This doesn't mean cutting out carbs completely, but choosing complex carbohydrates (like whole grains, vegetables, and legumes) instead of refined sugars and processed foods.
  • Eating carbohydrates as part of a balanced meal, alongside protein, healthy fats, and plenty of fibre, can help stabilise blood sugar levels and reduce insulin spikes.
  • Key nutrients like calcium, vitamin D, and omega-3 fatty acids can also support overall health and hormone balance.
  • Some supplements, such as including myo-inositol, D-chiro-inositol, berberine, and N-acetyl cysteine (NAC) have been shown to help improve PCOS symptoms.
• Weight management: If you are overweight, even a modest weight loss (5–10% of your body weight) can make a real difference in managing insulin resistance and improving PCOS symptoms.
• Regular exercise: Physical activity helps your body use insulin more effectively and can improve many PCOS symptoms. For some people, limiting very high-intensity exercise and avoiding workouts on an empty stomach may be helpful. Gentle movement, such as walking for 10 minutes after meals, can also support blood sugar control and reduce insulin resistance.
• Sleep well: Getting enough good-quality sleep (usually 7–9 hours per night) is crucial for hormone balance and overall health. Poor sleep can worsen insulin resistance and make PCOS symptoms harder to manage.
• Stress reduction: Chronic stress can raise insulin and androgen levels, which may worsen PCOS symptoms. Finding stress-management strategies that work for you (such as walking, yoga, or meditation) can be an important part of PCOS care.

Everyone responds differently, so it’s often helpful to trial lifestyle changes gradually and focus on what feels sustainable and works best for you. If you feel that your lifestyle changes aren’t making a difference to your symptoms, you can talk to your doctor.

2. Treatments to help with fertility

If you're trying to get pregnant, treatments for PCOS focus on helping you ovulate regularly. Your doctor might recommend:

• Medications that improve insulin sensitivity, which can help restore regular ovulation
• Medications specifically designed to trigger ovulation

Your doctor can discuss which approach is right for your individual situation.

Conclusion

Managing PCOS is not one-size-fits-all. The most effective approach usually involves a combination of different lifestyle changes, and, where appropriate, medical treatments. Your doctor can help you understand which options may work best for your individual symptoms and health goals.

If you're thinking about your fertility — whether you're planning to try for a baby soon or want to preserve your options for the future — don't hesitate to ask your doctor questions. Understanding how PCOS affects your fertility and what treatment are available can empower you to make informed decisions that feel right for you. To find out more about fertility in general, click here.