PCOS: A Gynecologist’s Guide to Understanding and Managing It Naturally

By Dr. Sudeep N Sambharam
Consultant Gynecologist & Fertility Specialist

What is PCOS?

Polycystic Ovary Syndrome (PCOS) is a hormonal condition affecting millions of women worldwide — often without them even knowing it. It’s one of the most common causes of irregular periods, unwanted facial hair, acne, weight gain, and difficulty getting pregnant.

In PCOS, the ovaries may produce higher-than-normal levels of androgens (male hormones), which interfere with the development and release of eggs during ovulation. As a result, menstrual cycles become irregular or stop altogether.

What’s Going Wrong Inside the Body?

To understand PCOS better, let’s look at the underlying physiology:

Hormonal Imbalance: The ovaries make more androgens than they should. This disrupts ovulation and causes excess hair growth and acne.
Insulin Resistance: Many women with PCOS have cells that do not respond well to insulin (the hormone that controls blood sugar). As a result, the body produces more insulin, which stimulates the ovaries to produce more androgens.
Chronic Low-grade Inflammation: PCOS is associated with low-level inflammation, which contributes to weight gain and metabolic problems.

All of these processes feed into each other, creating a cycle that worsens symptoms if not addressed.

Common Health Problems Caused by PCOS

PCOS affects more than just periods and fertility. If left unmanaged, it increases the risk of:

Type 2 Diabetes (due to insulin resistance)
High cholesterol and triglycerides
Heart disease and high blood pressure
Obesity or difficulty losing weight
Sleep apnea (especially in overweight women)
Endometrial hyperplasia or cancer (from unopposed estrogen)
Anxiety and depression
Infertility or miscarriage

This is why early diagnosis and long-term lifestyle changes are so important.

Symptoms You Shouldn’t Ignore

Irregular or missed periods
Excess hair on face, chin, chest, or back
Persistent acne, especially along the jawline
Hair thinning on the scalp
Dark skin patches (acanthosis nigricans)
Weight gain, especially around the belly
Difficulty conceiving

How Lifestyle & Diet Can Reverse PCOS Naturally

While medications can help control symptoms, lifestyle modification is the foundation of PCOS treatment. Here’s how the right changes improve your body’s physiology and reduce symptoms:

✅ 1. Lose Even a Small Amount of Weight

Even a 5–10% reduction in body weight can:

Normalize hormone levels
Restart ovulation and regular periods
Improve insulin sensitivity
Lower androgens (male hormone) levels
Improve fertility outcomes

✅ 2. Follow a PCOS-Friendly Diet

A good diet can help manage insulin resistance and inflammation — the root causes of PCOS. Here’s what to focus on:

Foods to Include:

Whole grains (brown rice, oats, quinoa)
Lean proteins (chicken, fish, dals, tofu)
Healthy fats (nuts, seeds, olive oil, ghee in moderation)
Plenty of vegetables (especially green leafy ones)
Low glycemic index fruits (apples, berries, oranges)

Foods to Limit or Avoid:

Sugary drinks (colas, fruit juices)
Processed snacks (chips, biscuits, instant noodles)
Refined carbs (white rice, white bread, sweets)
Red meats and full-fat dairy (can increase inflammation)

How this helps:
This diet stabilizes blood sugar, reduces insulin levels, and prevents the ovary from producing excess androgens. Over time, your cycles can normalize, and symptoms like acne, hair fall, and hirsutism can improve.

✅ 3. Stay Active — Move Daily

Aim for at least 30–45 minutes of physical activity most days of the week.

Best types of exercise:

Brisk walking or jogging
Yoga (especially for hormonal balance)
Strength training (to increase muscle mass and improve insulin sensitivity)
Dancing, swimming, or cycling — anything you enjoy!

How this helps:
Exercise burns glucose, improves insulin action, reduces inflammation, and boosts metabolism. It also helps relieve stress, which indirectly balances hormones.

✅ 4. Manage Stress and Sleep

Stress and lack of sleep can worsen PCOS by increasing cortisol levels, which further disrupt hormonal balance.

Tips:

Get 7–8 hours of restful sleep every night
Practice meditation, deep breathing, or mindfulness
Stay off screens before bedtime
Set a sleep routine

Do You Need Medicines?

In many cases, lifestyle alone can significantly improve PCOS symptoms. However, your gynecologist may prescribe:

Birth control pills – to regularize cycles and reduce acne/hair
Metformin – to improve insulin sensitivity
Ovulation induction agents – if you’re trying to conceive
Anti-androgens – to control unwanted hair and acne

These are usually used temporarily, and their effect is enhanced when combined with healthy living.

My Final Thoughts as a Gynecologist

PCOS is not your fault, and you are not alone. It’s a lifestyle-linked condition that is completely manageable with the right approach.

Don’t wait for symptoms to get worse.
Start small with simple diet and activity changes.
Be consistent and kind to your body.

Your body can heal. Your cycles can come back. You can become pregnant. You can feel better.

🌸 Take the First Step Today

If you relate to these symptoms, don’t ignore them. Book a consultation with your gynecologist. Early support can make all the difference.

📍 Dr. Sudeep N Sambharam
Dr Sambharam’s Women’s Clinic & Maternity Hospital, Solapur
📞 Contact: 7559930124