PCOS Compass

🥦 Diet & Nutrition for PCOS

Diet is one of the most powerful tools for managing PCOS — especially for reducing insulin resistance, which affects up to 70% of women with PCOS.

Foods to eat more of:

• High-fiber vegetables (broccoli, spinach, kale)
• Lean protein (chicken, fish, eggs, legumes, tofu)
• Anti-inflammatory foods (berries, olive oil, fatty fish, nuts)
• Low-glycemic carbs (sweet potato, quinoa, oats, brown rice)
• Spearmint tea — shown to reduce androgen levels

Foods to reduce:

• Refined sugars and white carbs
• Processed and fried foods
• Dairy (can trigger inflammation in some women)
• Alcohol — disrupts hormone balance

💊 PCOS Treatment Options

PCOS has no cure, but symptoms are very manageable. Treatment is personalised — what works for one woman may differ for another.

Lifestyle (first line of treatment):

• Even 5–10% weight loss can restore regular periods
• Low-glycemic diet reduces insulin and androgen levels
• Regular exercise — especially strength training

Common medications your doctor may discuss:

• Metformin — improves insulin sensitivity
• Birth control pills — regulate periods and reduce androgens
• Spironolactone — reduces hair growth and acne
• Clomid or Letrozole — for fertility treatment

🧠 Mental Health & PCOS

Women with PCOS are significantly more likely to experience anxiety, depression, and low self-esteem. Hormonal imbalances directly affect brain chemistry and mood.

• High androgens and insulin resistance affect serotonin levels
• Visible symptoms like acne and hair loss affect body image
• Fertility concerns can cause grief and anxiety

What helps:

• Therapy — especially CBT
• PCOS support communities
• Regular movement — proven to reduce PCOS-related anxiety
• Sleep hygiene — poor sleep worsens insulin resistance and mood

🤱 Fertility & PCOS

PCOS is the leading cause of female infertility — but most women with PCOS can and do get pregnant, often with the right support.

Options that help:

• Lifestyle changes — weight loss can restore ovulation naturally
• Letrozole or Clomid — medications that stimulate ovulation
• Metformin — can improve ovulation in some women
• IVF — effective for many women with PCOS

🔬 Understanding Your Lab Results

PCOS is diagnosed using the Rotterdam Criteria — you need at least 2 of these 3 signs:

• Irregular or absent periods
• High androgen levels
• Polycystic ovaries on ultrasound

Common tests:

• LH/FSH ratio — in PCOS, LH is often higher than FSH
• Total & free testosterone — elevated in many PCOS cases
• Fasting insulin & glucose — checks for insulin resistance
• AMH — often elevated in PCOS
• Thyroid (TSH) — ruled out as thyroid issues mimic PCOS

🏃‍♀️ Best Exercise for PCOS

Exercise is one of the most evidence-backed ways to improve PCOS symptoms.

Best types:

• Strength training (2–3x/week) — most effective for insulin sensitivity
• Walking (30 min/day) — gentle but powerful for blood sugar
• HIIT (1–2x/week max) — effective but don't overdo it
• Yoga — reduces cortisol and improves hormonal balance

What to avoid:

• Over-exercising — raises cortisol which worsens PCOS
• Extreme calorie restriction + intense cardio