Diet There are a lot of people pushing extreme PCOS diets online, particularly focused around low-carb/ketogenic (high-fat, low-carb) diets, which I don’t subscribe to at all. The rationale behind them is sound, and data supports short-term effectiveness.12 But we don’t know for sure if these diets have a direct impact in the long term, and they’re hard to stick to, so I don’t recommend them unless a patient is insistent on trying. I also don’t want to promote faddy eating in young, impressionable women, who are already at a higher risk of eating disorders.13 Low-carb diets also run the risk of resulting in a low-fibre intake, which is associated with a higher risk of PCOS.14To get enough fibre, you need to eat carbs. Carbs are not the devil, but the devil is in the detail. You need to eat good-quality, high-fibre carbs such as oats, brown rice and fruits and veggies that are also packed with other precious nutrients that your body needs for all the complex chemical processes such as ovulation. Good-quality fats (see here) are also essential because female hormones are made from cholesterol that is a fat. If you don’t have the building blocks, you can’t make the goods. The Mediterranean diet really is the one that has it all (see here for more on that).
Exercise Probably one of the questions I am most frequently asked online is: ‘What’s the best exercise for PCOS?’ And my honest answer is: the one you’re going to stick with – because dealing with PCOS is about being consistent. And exercise doesn’t have to happen in a gym either; so for many people, something as simple as going for a walk at lunchtime or getting off the bus a few stops early may be exactly what they need and what fits with their schedule. If you want to get geeky about it, one of the main aims of exercise for PCOS is to slightly alter body composition to increase lean muscle and decrease fat tissue (see Chapter 15). Muscle is much more sensitive to insulin compared to fat, and also needs more energy, so improves your metabolism.
Relaxation Life is stressful. Stress increases cortisol, which increases insulin resistance and testosterone levels. If you can remove the driver, you can break the cycle. Realistically, we can’t take all the stress out of our lives – and nor should we, as a certain amount of stress is good for us – but we have to look for ways to manage it. Depression and anxiety levels are also known to be higher in women with PCOS,15 so self-care is very important. Exercise is a great way of addressing self-care and helping you to relax.
Sleep Lack of sleep makes you more insulin resistant, as well as causing cravings for sweet, fatty, high-calorie, low-nutrient foods and caffeine, all of which spike cortisol. And the vicious PCOS cycle continues to turn. I find that exercise helps me sleep better, so as you can see, all the things in this section go hand in hand.
Medication
This isn’t an exhaustive list, but these are the three types of medication that I get asked about the most:
The Pill The combined oral contraceptive Pill (COCP) will not ‘balance your hormones’. While it is entirely acceptable to use the Pill to ensure you have a regular monthly bleed, or as contraception, it will not treat the underlying cause of your irregular cycle. Once you decide to stop taking the Pill your periods will likely still be irregular, unless you’ve made some serious lifestyle changes. I see a lot of patients in clinic who are very disappointed to hear this as they’re under the impression that by using the Pill, their PCOS is cured; it isn’t. The Pill just forces the body to bleed on the week off.Many women are not keen on taking the Pill, but it is advised to have at least four periods per year to reduce the risk of the uterine lining becoming too thick and irregular which can, in the long run, increase the risk of endometrial cancer. The other advantage of the Pill is that it helps your body to make something called ‘sex hormone-binding globulin’, which mops up excess testosterone, so helping with acne and excess hair.
Metformin This is a diabetes medication that reduces insulin resistance. A lot of women tell me they hate it though because it can cause awful stomach cramps and diarrhoea. While metformin can be effective for improving ovulation, body weight and composition, it works best when used in conjunction with lifestyle modification.16
Inositol This is a dietary supplement that can be bought over the counter. Of all the many supplements that have been proposed for use in PCOS this one seems to get the most coverage online and, thankfully, has the biggest evidence base, relatively speaking. I’ve seen a really positive effect from inositol in quite a few women; however, although lab studies suggest it may reduce insulin resistance, and there has been a handful of small human studies to show it can improve menstrual-cycle regularity, reduce testosterone and even increase the chance of pregnancy,17 there haven’t yet been any big trials to prove exactly how effective it is, the best type to use or the optimum dose, so it’s not something that’s routinely recommended by many gynaecologists just yet.
THINGS YOU’VE ALWAYS WANTED TO KNOW, BUT WERE TOO AFRAID TO ASK
When should irregular periods be investigated?
There is no hard-and-fast rule. A sensible approach would be to see your GP if you are having periods less often than every three months, or if you’ve recently started having an irregular cycle. A lot of patients say they’ve always had an irregular cycle, but this should still be investigated as there may be a correctable cause.
I frequently receive messages from concerned mothers, such as: ‘My fifteen-year-old daughter has had irregular periods ever since they started three years ago and her GP won’t do anything about it.’ While it’s bound to be worrying, remember that it can be normal for teenagers to have irregular periods and may take about five years from when they start to settle down into a more regular cycle.18 So it’s not always wrong to leave things alone to see if they sort themselves out, but it very much depends on what else is going on and what other symptoms she may be having, so do discuss this with your GP if you are worried.
Are there any health risks associated with hypothalamic amenorrhoea?
First and foremost, the thing that most women are worried about is fertility. If you’re not ovulating, you can’t get pregnant. So if you want to have a baby in the near future, you need to speak to your doctor as soon as possible.
One of the biggest risks with HA, however – and many women are not aware of this – is the risk of brittle bones and heart disease that can arise due to a lack of oestrogen, which I would suggest is just as important as your fertility. I’m really passionate about ensuring this message filters through. We often tend to focus on short-term, tangible outcomes, forgetting the things we can’t see. ‘I’d rather look shredded now and deal with my bones when I get older,’ one patient told me. But that’s the problem. You can’t deal with your bones later. Peak bone strength in females occurs around the age of thirty, and if you’re not building it in those crucial teens and twenties you can’t catch up later. Build it now, for benefits down the line.
Does PCOS increase the risk of ovarian cancer?
This is the thing that everyone worries about. PCOS itself does not increase your risk of getting ovarian cancer,19 but obesity and diabetes, both of which are associated with PCOS, may do so. It’s important, therefore, to try and implement some of the lifestyle changes discussed here.
PCOS does increase the risk of endometrial cancer (cancer of the lining of the uterus),20 the greatest risk being to women who are less physically active, regardless of obesity or diabetes.21 So anything you can do to increase the amount of movement you do may reduce your risk, irrespective of whether you actually lose weight,22 which is another reason why I