If you have polycystic ovary syndrome (PCOS), you probably know that it affects much more than your menstrual cycle. One day you may be frustrated by stubborn acne or unwanted hair growth, while the next, you’re wondering why losing weight feels so much harder than it should.
For many women, the symptoms of PCOS can be unpredictable and overwhelming. Your doctor may prescribe medications to help manage those symptoms, but the choices you make every day, from what you eat to how active you are, can make a big difference in how you feel. Healthy lifestyle habits won't cure PCOS, but they can reduce symptoms, improve your overall health and lower your risk for future complications.
What is PCOS?
PCOS is a common hormone disorder that affects women during their reproductive years. It happens when the ovaries produce higher-than-normal levels of hormones called androgens. This hormone imbalance can interfere with ovulation and cause a wide range of symptoms.
Common signs of PCOS include:
- Irregular or missed periods
- Trouble getting pregnant
- Acne
- Excess hair growth on the face or body
- Thinning hair on the scalp
- Weight gain or difficulty losing weight
Many people with PCOS also have insulin resistance, which means the body has trouble using insulin effectively. Over time, this can increase the risk of type 2 diabetes, heart disease and other health problems.
How is PCOS treated?
Treatment depends on your symptoms and whether you're trying to become pregnant. Your healthcare provider may recommend:
- Birth control pills to help regulate periods and lower androgen levels
- Medications such as metformin to improve insulin resistance
- Medicines to help with acne or excess hair growth
- Fertility treatments if pregnancy is the goal
Lifestyle changes are also considered an important part of treatment and may even help medications work better.
Healthy Habits That Can Help You Manage PCOS
These lifestyle habits won't cure PCOS, but they can help you deal with symptoms while keeping you healthier overall:
- Aim for a balanced diet. There isn't a specific PCOS diet, but eating plenty of vegetables, fruits, whole grains, beans, lean proteins and healthy fats helps keep blood sugar levels steadier. These PCOS-friendly recipes are a good place to start. Limiting sugary drinks and highly processed foods may also improve insulin resistance.
- Stay physically active. Regular exercise helps your body use insulin more effectively. It can also improve energy, mood and heart health. Try to get at least 150 minutes of moderate activity each week, along with strength training a couple of days each week.
- If needed, lose a small amount of weight. If you're overweight, losing even 5% to 10% of your body weight may help regulate your menstrual cycle, improve insulin sensitivity and reduce some symptoms. Not everyone with PCOS is overweight, though, so weight loss is not the goal for everyone.
- Get enough sleep. Poor sleep can affect hormones, appetite and blood sugar control. Aim for seven to nine hours of sleep each night whenever possible.
- Manage stress. Living with a long-term condition can be stressful. Activities like walking, yoga, meditation, deep breathing or spending time with friends can support both physical and emotional health.
With the right combination of medical care and healthy habits, many people with PCOS can effectively manage their symptoms and protect their long-term health. Regular checkups are also important so your doctor can make sure your individualized treatment plan is working for you.
Copyright 2026 © Baldwin Publishing, Inc. Health eCooks® Heart Healthy Recipes® is a registered trademark of Baldwin Publishing, Inc. Any duplication or distribution of the information contained herein without the express approval of Baldwin Publishing, Inc. is strictly prohibited.
#MidAmericaLive