Polycystic Ovary Syndrome, or PCOS, is a condition that affects about 1 in 10 people with ovaries. Many of us associate PCOS with irregular periods, however, it’s a complex condition that can affect hormones, metabolism, and even mood.
You might have heard that weight loss is the only answer for PCOS, but that is not the case. In reality, focusing too much on weight can exacerbate PCOS symptoms. Instead, we can support our health and PCOS symptoms in a way that is respectful to our body without dieting. A weight-inclusive approach to PCOS focuses on hormone balance, blood sugar regulation, and sustainable nutrition habits rather than restrictive dieting.
Key Takeaways:
- PCOS is a complex hormonal condition, not just a weight-related issue
- Weight loss is not the only or most effective treatment approach
- Balanced eating, consistent meals, and stress management support symptom improvement
- A weight-inclusive approach reduces risk of disordered eating and improves long-term health
Understanding Your Body with PCOS
People with PCOS may experience irregular or missing periods, acne, increased facial or body hair, fatigue, and mood swings. Cravings, especially for carbs, are also common. Some people struggle with fertility, while others might notice things like hair thinning, sleep issues, or skin changes such as tags or dark patches.
It’s important to know that PCOS isn’t caused by anything you did wrong, and it’s not just a “weight issue.” In fact, up to 80% of people with PCOS have insulin resistance, meaning the body has a harder time using insulin to manage blood sugar.
PCOS can also change over time. In adolescence, symptoms might include acne and irregular cycles. In adulthood, it might more so affect mood, metabolism, or fertility. Even during pregnancy or after menopause, PCOS can continue to affect your health.
Food and PCOS
Many people with PCOS are told to lose weight, even though there’s no strong evidence that weight loss helps in the long term. In fact, constantly trying to lose weight (and then gaining it back) can make insulin resistance and PCOS symptoms worse. This cycle of restriction and binging can lead to disordered eating and damage your relationship with food and body. People with PCOS have higher rates of eating disorders, likely due to clinicians solely focusing on weight loss as a treatment option. Thankfully, improving PCOS symptoms is possible without restriction or dieting.
One of the most effective ways to manage PCOS is to eat regularly. Eating every 3-5 hours keeps glucose stable, insulin regulated, and energy up. Eating carbohydrates like bread, rice, and pasta with protein, fiber, or fat keeps blood sugar normalized. Foods like beans, nuts, nut butters, seeds, eggs, and vegetables help support this balance.
Aiming for a good amount of protein earlier in the day may also help with hormone balance and energy levels. High-fiber foods, like fruits, vegetables, and whole grains, support digestion and blood sugar too. Avoiding sweets entirely can actually trigger a response to binge on these foods. Instead, focus on building balanced meals and snacks, fun foods included, and let go of the guilt.
Movement and Self-Care
Moving our bodies in a way that feels good helps improve our mood, reduce stress and support hormone balance. When we focus on exercise only to burn calories and lose weight, it usually discourages us from movement. We don’t need to follow a strict workout plan. Consistent, gentle movement that you actually enjoy is more helpful (and more sustainable) than something that feels like punishment.
Managing stress and prioritizing sleep are just as important for PCOS management as nutrition and movement. High stress and lack of sleep can affect our hormones. Simple breathing exercises, mindfulness, and having a consistent sleep schedule are all great goals. If you are struggling in this area, finding a therapist can be immensely helpful.
Medical Support and Progress
Find a provider who is knowledgeable about PCOS and understands working through a weight-neutral perspective. This could be a Primary Care Physician, OB, or even an Endocrinologist. The right provider will regularly check health markers like blood sugar, hormones, and inflammation levels. Medications and supplements can also be helpful. Find a provider that will help you understand your choices and decide what works best for you.
Instead of focusing on weight loss as a marker of improvement in PCOS, look for your energy levels improving, sleep becoming better, and your relationship with food becoming less stressful. We may also see over time that we can have fewer cravings, less anxiety and more regular periods.
PCOS is a real condition, and can affect every part of your life. But you don’t have to go through it feeling like your body is the problem. There are ways to care for yourself that support your health without shame, guilt, or restriction. If you’re ready to explore intuitive eating and a weight-inclusive approach to managing PCOS, this space is for you.
