Understanding the Different Types of PCOS and How to Manage Symptoms

Polycystic Ovary Syndrome (PCOS) affects approximately 1 in 10 women of reproductive age worldwide, making it one of the most common hormonal disorders. Despite its prevalence, PCOS manifests differently for every woman. Scientists and healthcare professionals classify PCOS into different subtypes based on its underlying cause. Understanding these types can empower individuals to make targeted lifestyle adjustments to manage symptoms more effectively.

What is PCOS?

PCOS is a complex endocrine condition characterised by at least two of the following features:

1. Irregular or absent menstrual cycles.

2. Excess androgen (male hormone) levels, which can lead to symptoms like acne, excessive hair growth, or hair thinning.

3. Polycystic ovaries, visible on ultrasound - often causing pelvic pain.

While the exact cause of PCOS is unknown, genetics, insulin resistance, and inflammation are believed to play significant roles.

The Main Types of PCOS

1. Insulin-Resistant PCOS

This is the most common type and is closely linked to insulin resistance. Insulin is a hormone that helps regulate blood sugar, but when the body becomes resistant, it compensates by producing more insulin. Elevated insulin levels stimulate the ovaries to produce excess androgens, exacerbating PCOS symptoms.

• Common signs: Weight gain, sugar cravings, dark patches of skin (acanthosis nigricans), and fatigue.

2. Inflammatory PCOS

Chronic inflammation can disrupt ovulation and increase androgen production. This type of PCOS is often associated with elevated inflammatory markers like C-reactive protein (CRP).

• Common signs: Unexplained fatigue, joint pain, skin conditions (like eczema), and digestive issues.

3. Post-Pill PCOS

This type occurs in some women after stopping oral contraceptives, which can suppress ovulation and regulate androgens while in use. After discontinuation, some women may temporarily experience a "rebound" effect, with irregular cycles and heightened androgen levels.

• Common signs: Temporary symptoms such as acne and irregular periods after stopping birth control.

4. Adrenal PCOS

This rare form of PCOS involves excess androgens produced by the adrenal glands, rather than the ovaries. It is often triggered by chronic stress or an abnormal adrenal response.

• Common signs: Elevated levels of DHEA-S (an adrenal androgen), stress intolerance, and symptoms related to anxiety.

  
  

Simple Lifestyle Adjustments for Managing PCOS

Managing PCOS involves addressing the underlying causes of each subtype. While no one-size-fits-all approach exists, some general strategies can help alleviate symptoms:

1. Focus on Nutrition

• For insulin resistance: Adopt a low-glycemic, whole-foods-based diet. Prioritize fiber-rich vegetables, lean proteins, healthy fats (like avocado and olive oil), and complex carbohydrates (like quinoa and sweet potatoes).

• For inflammation: Incorporate anti-inflammatory foods such as fatty fish (salmon, mackerel), turmeric, ginger, and leafy greens. Reduce processed foods, refined sugars, and trans fats.

• General support: Balance meals with protein, fat, and carbohydrates to stabilise blood sugar levels.

2. Prioritise Movement

• Regular exercise improves insulin sensitivity and reduces inflammation. Aim for a mix of strength training, aerobic exercise, and restorative practices like yoga or Pilates.

• Walking after meals can help lower blood sugar levels.

3. Manage Stress

Chronic stress exacerbates PCOS symptoms by increasing cortisol levels, which can further disrupt hormones.

• Incorporate mindfulness practices like meditation, deep breathing, or journaling.

• Engage in activities that bring joy and relaxation.

4. Optimise Sleep

Sleep disturbances are common in PCOS and can worsen hormonal imbalances. Aim for 7–9 hours of quality sleep per night. Create a calming bedtime routine and avoid screens at least an hour before bed.

5. Support Gut Health

Emerging research links gut health with PCOS. Probiotic-rich foods like yogurt, kefir, and fermented vegetables can help improve digestion and reduce inflammation.

6. Consult Healthcare Professionals

A healthcare provider or registered dietitian specializing in PCOS can help create a personalized plan. Supplements like inositol, omega-3 fatty acids, or vitamin D may be recommended, depending on your symptoms and deficiencies.

The Power of Small Changes

Living with PCOS can feel overwhelming, but small, consistent lifestyle changes can make a significant difference in symptom management. Understanding your PCOS subtype is the first step toward taking control of your health. Combining dietary adjustments, regular exercise, stress management, and professional support creates a sustainable approach to living well with PCOS. Remember, every individual with PCOS is unique, so what works for one person may not work for another. Listen to your body, be patient, and celebrate progress—no matter how small!