PCOS explained: 7 steps to reduce symptoms

Ever heard of PCOS (polycystic ovary syndrome)? In the UK, it’s estimated to affect 1 in 8 women.¹ But despite how common it is, PCOS is still widely misunderstood.

At its core, PCOS is a hormonal disorder where the ovaries produce higher-than-normal levels of androgens (often called “male hormones”). This imbalance can disrupt ovulation and is one of the leading causes of infertility.²

The tricky part? There isn’t one single cause – which means there isn’t one single fix either.

The good news: there are practical, evidence-backed lifestyle changes that can make a meaningful difference 👇

What causes PCOS?

Instead of one root cause, PCOS tends to involve a cluster of hormonal and metabolic patterns:

Androgen imbalance – PCOS is characterised by higher levels of androgen hormones such as DHEA and testosterone, as well as higher levels of LH (Luteinising Hormone). This also means a decrease in other hormones such as progesterone, FSH (Follicle Stimulating Hormone) and SHBG (Sex-binding Hormone Globulin).³ This often leads to ovulation suppression, which contributes to sacs developing on the ovaries. ⁴ This hormonal shift is what drives many visible symptoms like acne or excess hair growth.
Insulin resistance – We need insulin to pull glucose from our bloodstream into our cells to be used as energy. Insulin resistance happens when your cells don’t respond to insulin as they should. When your cells become too resistant to insulin, the outcome is elevated blood glucose levels. High blood glucose levels cause the ovaries to produce more androgens, increasing hormones like testosterone and blocking ovulation.⁵
Chronic inflammation – Many individuals with PCOS present with low-grade chronic inflammation, which happens when your body’s inflammatory response continues even after an acute illness or injury. The immune system remains overactive enough to elevate inflammatory markers (e.g., CRP, IL-6, TNF-alpha) that drive metabolic dysfunction.⁶⁷

Symptoms

PCOS can look different for everyone, but common signs include::⁸⁹

Excessive hair growth (hirsutism) on the face, chest, back or bum
Hair loss on the head
Irregular or absent periods
Weight gain
Acne or oily skin
Difficulty conceiving or infertility due to irregular or a lack of ovulation
Low libido

Women with PCOS are more likely to develop other long-term conditions as a result of their ongoing symptoms, including:¹⁰

Type 2 diabetes
High cholesterol
High blood pressure
Gestational diabetes or high blood pressure in pregnancy
Sleep apnea
Obesity

How is PCOS diagnosed?

In order to be diagnosed with PCOS, you need to meet at least two of the following criteria, once other explanations have been exhausted:¹¹

Signs or symptoms of high androgens (facial hair, acne, oily skin, hair loss) or high levels of testosterone in your blood
Irregular or absent periods
Polycystic ovaries

This means that, contrary to what the name suggests, you don’t actually need to have cysts on your ovaries to be diagnosed with PCOS. For diagnosis, GPs will often refer you for a pelvic ultrasound scan to see whether there are cysts on the ovaries and for blood tests to check the levels of your hormones.¹²

What can you do?

There’s no one-size-fits-all treatment – but lifestyle changes can have a powerful impact.

Instead of trying to “fix everything,” focus on a more holistic approach, supporting the systems involved: blood sugar, hormones, and inflammation.

Here’s where to start:

Prioritise whole foods – Reduce refined sugars and ultra-processed foods, and focus on getting whole food sources into your diet. This helps stabilise blood sugar and lower inflammation.
Eat enough quality protein – Protein is key for blood sugar stability, hormone productiona, tissue repair and other body functions.¹³ Include a source in every meal: eggs, fish, meat, beans, or legumes.
Support your gut with probiotics – One of the best ways to introduce probiotics is through fermented foods such as kefir, kimchi or sauerkraut. These support your gut microbiome in introducing keystone, good bacteria into your gut. Your gut health directly affects hormone production and secretion.¹⁴
Don’t skip fibre – Fibre helps feed good gut bacteria, support digestion and improve insulin sensitivity. Prebiotic fibre (think FOS, GOS, XOS, inulin etc.), which is important for gut health, can be found in asparagus, oats, bananas, leeks garlic and Chuckling Goat’s Complete Prebiotic.
Choose gentle exercise – Exercise is important – but more isn’t always better. High-intensity exercise can elevate cortisol levels.¹⁵ Instead, prioritise walking, yoga, tai chi, swimming or pilates.
Get enough omega-3s – Found in oily fish, nuts and seeds, omega-3 fatty acids play an important role in immune regulation, insulin sensitivity, cellular differentiation, and ovulation.¹⁶
Limit endocrine disruptors – Certain compounds like phthalates, BPA, PFAs and pesticides can disrupt normal hormone responses, which can confuse the body and increase symptoms.¹⁷ These are commonly found in plastics and skincare. Small swaps in food storage and skincare can make a difference over time. Pssst: our skincare range is free from these disruptors – you can read more here!

PCOS can feel overwhelming – especially because there’s no single cause or quick fix. But that doesn’t mean you’re powerless.

By focusing on consistent, supportive lifestyle habits, you can:

Improve symptoms
Support hormone balance
Protect long-term health

Start small. Stay consistent. Build from there.

For more hormone help, explore these articles.

Always consult your GP/Doctor before adding new supplements to your regimen.

Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8 am to 8 pm.

PCOS explained: 7 steps to reduce symptoms

What causes PCOS?

Symptoms

How is PCOS diagnosed?

What can you do?

References

Questions? Talk to a Nutritional Therapist on live chat!

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