How to Manage Your PCOS Without Meds: 5 Myths, Metabolism, Stress & 5 Foods To Avoid
Do you believe these myths about PCOS? ⤵️
PCOS stands for polycystic ovarian syndrome, but the name does not tell the whole story. It’s one of the most common conditions to affect the menstrual cycle and reproductive health, yet it’s also frequently misunderstood and misdiagnosed.
I’ll be doing a series of social media posts on PCOS, but first let’s clear up some common misconceptions about this condition.
☝️ Which of these PCOS myths have you heard before?
Myth 1️⃣: Everyone with PCOS has ovarian cysts.
Nope. It’s possible to have PCOS with no ovarian cysts, and it’s possible to have ovarian cysts without PCOS. To be diagnosed with PCOS, a person only needs to meet 2 out of 3 conditions: ovarian cysts, irregular periods, or testosterone excess.
Myth 2️⃣: Everyone with PCOS should take the birth control pill.
Nope. The pill is commonly prescribed to women with PCOS, but it is far from the only option and does not address the whole picture. Whole-body strategies that rely on nutrition, lifestyle, and stress management can also be powerful ways to manage PCOS.
Myth 3️⃣: Everyone with PCOS is overweight.
Nope. While it’s true that PCOS causes many women to gain weight, this is not an absolute. Also, weight loss becomes easier when we address the deeper metabolic patterns of PCOS, like changes in cortisol and insulin resistance.
Myth 4️⃣: You can’t get pregnant with PCOS.
Wrong. Even though PCOS is a common cause of infertility, it does not mean that pregnancy is impossible—particularly if you work to support your hormones and reproductive health through diet, lifestyle, and naturopathic medicine.
Myth 5️⃣: PCOS will go away at menopause.
Nope. PCOS disrupts far more than the menstrual cycle. Its effects on insulin resistance, cortisol, inflammation, and weight gain continue (and may even worsen) after menopause.
Want the bottom line? ⤵️
Even though PCOS is a complex condition disrupting numerous hormones and metabolic pathways, it does not mean you need to feel bad for the rest of your life. I have an extensive set of tools in naturopathic medicine to support hormonal and metabolic health in PCOS.
💥 How PCOS Disrupts Metabolism 💥
Most people think of PCOS as a hormonal condition, but it actually affects both the hormones and the metabolism.
Hormonal patterns typically seen in PCOS include elevated testosterone (causing hair to grow in all the wrong places or acne beyond teenage years) and estrogen dominance (high estrogen and low progesterone).
But here are some ways PCOS interacts with metabolism:
1️⃣ Insulin Resistance
Insulin Resistance is strongly associated with PCOS. This leads to elevated blood sugar, high cholesterol, and trouble losing weight.
2️⃣ Chronic Inflammation
PCOS is often accompanied by increased levels of inflammation throughout the body. This can make it harder to maintain blood sugar balance and a healthy weight.
3️⃣ Thyroid Function
Women with PCOS are more likely than the general population to also be diagnosed with low thyroid function. That translates to a slower metabolism, fatigue, and weight gain.
Why does this matter?
Because if all we do is look at testosterone and estrogen in PCOS, we are missing a huge opportunity. We need to treat PCOS as the whole-body condition that it actually is. We need to support insulin function and thyroid function while, at the same time, working to quell inflammation.
That’s what I do in naturopathic medicine.
If all we look at in PCOS is testosterone and estrogen, we are missing a huge opportunity.
In naturopathic medicine, we look at all these things ☝️
⬇️How Stress Affects PCOS ⬇️
Sometimes people with PCOS continue to struggle with symptoms even when they’re following a healthy diet, exercising, and taking supplements.
Why?
Because of stress.
On a biochemical level, the culprit is cortisol—the hormone we pump out in response to stress. Cortisol is useful in the short term (to give us energy to respond to stress) but damaging if produced too much for too long.
In PCOS, cortisol can:
❌ Worsen insulin resistance
❌ Increase testosterone even more
❌ Interfere with thyroid function
❌ Decrease progesterone even more
This last point is key. Did you know that cortisol is made in part from progesterone? That means that stress actually steals progesterone to make cortisol. Since progesterone may already be low in PCOS, this can make things worse.
It may seem like a small and insignificant thing, but managing stress is an extremely important part of feeling good and thriving despite a diagnosis of PCOS. Small habits every day add up to make a big difference. Things like:
✅ Getting enough sleep
✅ Moving your body
✅ Drinking plenty of water
✅ Taking time to relax
When it comes to PCOS & stress on a biochemical level, the culprit is cortisol—our key stress hormone. Cortisol is useful in the short term but damaging if produced too much for too long.
Did you know these foods can worsen PCOS?
PCOS is a common condition in women that causes hormonal imbalances and metabolic problems, often accompanied by insulin resistance and weight gain. Here are 5 foods to avoid:
1️⃣Sugary Drinks
We’re not just talking about soda here. Sweetened tea, fancy coffee drinks, and juices will all cause the blood sugar to spike and worsen the metabolic issues of PCOS.
2️⃣Processed Snacks
Snacks like crackers, cookies, and chips are typically high in carbohydrates and unhealthy fats, both of which worsen insulin resistance in PCOS.
3️⃣ Cereal
Boxed cereals and granola can be a hidden source of sugar that is a stress to the body and blood sugar.
4️⃣ Fried Foods
Fried foods are typically high in trans and saturated fats, which interfere with the action of insulin and worsen inflammation—problems already present in PCOS.
5️⃣Alcohol
Alcoholic drinks not only disrupt blood sugar but also place a strain on the liver, which plays a key role in hormone metabolism.
Nutrition can be a powerful tool to support hormone health and metabolism in PCOS, and it doesn’t always have to be complicated. I work with my clients to find nutritious foods that are easy to make and that they enjoy, so that healthy eating can become a way of life.
Rachel Oppitz, ND
