Did you know that approximately one in ten women experience PCOS symptoms? Despite how common Polycystic Ovary Syndrome (PCOS) is, it’s still not well understood by many, even within the medical field. This often leaves women struggling with PCOS symptoms—like irregular periods, acne, facial hair growth, hair loss, and weight issues—without clear answers or effective treatments. Too often, the solution is a prescription for birth control that only masks the problem instead of addressing the underlying cause. 

Read on to find out the root causes of PCOS and how natural strategies, particularly nutrition and lifestyle changes, can help you feel better and regain control. 

What Is PCOS? 

PCOS is typically diagnosed using the Rotterdam criteria, which require that you have at least two of the following three PCOS symptoms: irregular menstrual cycles, elevated androgen levels (which can cause symptoms like excess facial hair or acne), and/or multiple cysts on the ovaries. 

While the condition manifests differently for everyone, most PCOS symptoms can be traced back to one of three underlying causes: insulin resistance, inflammation, or hormonal imbalances from stopping birth control. Identifying what’s driving your PCOS symptoms is key to finding effective, long-term solutions. 

Insulin-Resistant PCOS Symptoms 

One of the most common forms of PCOS is Insulin-Resistant PCOS, affecting about 70% of women with the condition. If your symptoms include issues like weight gain, sugar cravings, or difficulty controlling your blood sugar, you may fall into this category. 

Insulin resistance occurs when your cells stop responding properly to insulin, causing your body to produce excess amounts of this hormone. High insulin levels can worsen other PCOS symptoms by interfering with ovulation and raising androgen levels. 

To manage insulin resistance and ease your symptoms, focus on nutrition. Eating adequate protein and fibre at each meal helps stabilise blood sugar levels, preventing spikes and crashes that can worsen symptoms. Protein also supports muscle mass, which is vital for glucose management since muscle is responsible for using 70-90% of the glucose in your body. Preserving muscle can significantly improve insulin sensitivity and reduce PCOS symptoms. 

Inflammatory PCOS Symptoms 

If your PCOS symptoms include chronic fatigue, joint pain, acne, gut issues, or thyroid problems (like Hashimoto’s), you may be dealing with Inflammatory PCOS. In this case, chronic inflammation is the root cause of your symptoms, making it important to focus on reducing inflammation in your body. 

To combat inflammation and ease your symptoms, incorporating anti-inflammatory foods is essential. Omega-3-rich foods like salmon, flax seeds, and walnuts are excellent choices. Additionally, foods high in antioxidants—such as vitamin C, vitamin E, and selenium—can help protect your body from oxidative stress, which fuels inflammation. 

On the flip side, reducing your intake of processed foods, especially those containing added sugars and hydrogenated oils, can help lower inflammation and improve your symptoms. 

Post-Pill PCOS Symptoms 

For some women, PCOS symptoms develop after they stop using hormonal birth control. Known as Post-Pill PCOS, this type can result from your body struggling to regain hormonal balance after years of relying on the contraceptive pill to regulate periods. If your PCOS symptoms began after stopping the pill, it’s essential to focus on restoring communication between your brain and ovaries and lowering cortisol levels. 

Simple lifestyle adjustments like eating breakfast within the first hour of waking, getting sunlight exposure in the morning, and practicing daily journaling can help regulate your nervous system and lower cortisol, a hormone that worsens stress-related PCOS symptoms. 

Additionally, supporting your adrenal glands (which produce cortisol) with key nutrients like sodium, potassium, and vitamin C is crucial. Foods like citrus fruits, berries, bananas, and unrefined salt are great choices to help manage cortisol production and ease symptoms. 

Getting to the Root Cause of Your PCOS Symptoms 

The first step in managing and reversing your PCOS symptoms is identifying the underlying cause. Whether your symptoms are driven by insulin resistance, inflammation, or a rebound effect from birth control, knowing what’s causing your condition helps guide the right approach. 

By focusing on targeted nutrition and lifestyle changes—such as blood sugar regulation, reducing inflammation, and supporting your nervous system—you can manage and even reverse your PCOS symptoms. If you’re ready to take control of your PCOS, understanding the root cause is the key to long-term healing.