Polycystic Ovary Syndrome (PCOS) is a common hormonal disorder affecting about one in every seven women. It can lead to various symptoms that impact not just reproductive health but also the skin, weight, and overall well-being. Although medical consultation is crucial for diagnosis and management, many lifestyle changes and natural approaches can help manage PCOS symptoms.
Understanding PCOS and Its Skin Symptoms
PCOS often presents with several skin-related symptoms due to hormonal imbalances. Some of the common skin concerns include:
Acne: Persistent acne on the face, chest, and back is a common symptom. It often results from increased androgen levels, which stimulate excess sebum production.
Pattern Hair Loss: Thinning hair on the scalp, similar to male-pattern baldness, can occur in women with PCOS. Hirsutism: Excessive hair growth on the face, chest, and other areas is another sign due to elevated androgens.
Striae (Stretch Marks): Weight fluctuations and changes in skin elasticity can lead to the appearance of stretch marks.
Diagnosing PCOS: The Rotterdam Criteria
PCOS is most commonly diagnosed using the Rotterdam criteria, which requires the presence of at least two of the following three features:
- Irregular or absent menstrual periods.
- Excess androgens, either through symptoms like hirsutism or confirmed with blood tests.
- Polycystic ovaries observed on an ultrasound. However, not all women with PCOS will have every symptom. It’s similar to how some people might have pre-diabetes while others have full-blown diabetes—symptoms vary in severity. Blood tests are often part of the diagnosis, measuring androgen levels and ruling out other conditions like thyroid dysfunction, Cushing syndrome, or non-classic adrenal hyperplasia.
Managing PCOS Through Weight Management
Weight management plays a crucial role in controlling PCOS symptoms. Even a small reduction in weight, such as 5% of body weight, can lead to significant improvements in hormonal balance and insulin sensitivity. Here’s how you can approach weight management:
Physical Activity: Regular exercise can improve insulin sensitivity and prevent weight gain. Incorporating activities like brisk walking, cycling, or strength training can make a difference in managing PCOS symptoms. Aim for at least 150 minutes of moderate-intensity exercise per week.
Nutrition: A healthy diet is essential for managing PCOS. Opt for whole grains, lean proteins, healthy fats, and plenty of fruits and vegetables. Reducing sugar and processed foods can help control insulin levels and inflammation. Including foods rich in antioxidants, such as berries and leafy greens, can support overall metabolic health.
Fasting Protocols: Some studies show that intermittent fasting can help women with PCOS lose weight and improve insulin sensitivity. Methods like the 16:8 approach (fasting for 16 hours and eating in an 8-hour window) can help some people. It’s important to find a method that works for you. Talk to a healthcare professional before making big changes to your diet.
The Role of Omega-3 Fatty Acids in PCOS
Omega-3 fatty acids are known for their anti-inflammatory properties, which can benefit women with PCOS. A diet rich in omega-3s can help balance the omega-6 to omega-3 ratio, which is often skewed in the Western diet and can contribute to inflammation. You can increase your intake of omega-3s through foods like fatty fish (salmon, mackerel, sardines), flaxseeds, and walnuts. Omega-3 supplements, such as fish oil, may also be considered, but it’s important to choose high-quality, purified supplements.
Supplementation for PCOS: Inositol, Vitamin D, and More
Supplements can offer additional support in managing PCOS symptoms. Here are some of the most studied options:
Inositol: Myo-inositol (MI) and D-chiro-inositol (DCI) are forms of inositol that help regulate insulin levels and improve ovarian function. Research shows that they may be effective in reducing symptoms like irregular periods and metabolic issues in PCOS.
A common dosage is 2-4 grams of myo-inositol daily, often paired with DCI.
Vitamin D: Many women with PCOS have low levels of vitamin D, which is important for hormonal balance and immune function. Supplementing with 2,000 IU daily can help, especially if you have a deficiency. Be sure to check your vitamin D levels with a healthcare provider before starting supplements.
Berberine: An herbal extract from plants like goldenseal, berberine has been studied for its ability to improve insulin sensitivity. It may offer benefits similar to metformin, a common medication for PCOS, without the same side effects. Berberine should be taken under the guidance of a healthcare professional, as it may interact with other medications.
Licorice Root: Licorice root has anti-androgen effects, which can help reduce elevated testosterone levels in women with PCOS. It may be used alongside other therapies, but be aware of potential side effects like high blood pressure with long-term use.
Complementary Approaches: Acupuncture and Stress Management
Acupuncture may help regulate hormones and improve ovarian function in women with PCOS. It’s believed to impact the sympathetic nervous system and influence the release of hormones like GnRH (gonadotropin-releasing hormone). Some women find acupuncture to be a helpful addition to their overall treatment plan.
Stress can worsen PCOS symptoms by raising cortisol levels, which in turn can disrupt hormonal balance. Practices like yoga, meditation, and deep breathing exercises can help reduce stress. Creating a regular routine for self-care and prioritizing relaxation can make a positive impact.
Final Thoughts
PCOS is a complex condition that often needs medical care. However, there are many natural ways to support your health journey. Diet changes, weight management, targeted supplements, and stress reduction techniques can help manage symptoms. They can also improve overall well-being. Our dedicated team, led by a board-certified dermatologist, focuses on skin issues related to PCOS. These issues include acne, hair thinning, excessive hair growth, and stretch marks. 1) For acne management, we provide a complete skincare regimen along with topical treatments. Severe cases of acne may be treated with Accutane / Isotretinoin.
2) We provide solutions for acne scars and post-acne pigmentation. Our methods include microneedling, chemical peels, TCA cross, and mechanical subcision. We also use dermal fillers, Sofwave for atrophic scars, and laser resurfacing.
3) We provide solutions for hair loss, including medical treatments and regenerative methods (PRP injections, Dutasteride mesotherapy, exosome treatments, laser treatments (Keralase), and low-level light therapy.
4) Solutions for excessive hair growth (both medical and laser options)
5) Stretch mark reduction using microneedling and laser techniques.