Myths

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.

First let’s clear up some common misconceptions about this condition:

Myth 1️: 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 2️: 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 3️: 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 4️: 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 functional medicine.

Myth 5️: 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. There are extensive sets of tools in functional medicine to support hormonal and metabolic health in PCOS.

Metabolism: 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:

1. Insulin Resistance

Insulin Resistance is strongly associated with PCOS. This leads to elevated blood sugar, high cholesterol, and trouble losing weight.

2. 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. 

3. 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 is the approach of functional medicine.

Stress can also get into the PCOS mix – messing with both hormones and metabolism.

Stress: 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 is already 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

Foods

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:

1. Sugary 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.

2. Processed Snacks

Snacks like crackers, cookies, and chips are typically high in carbohydrates and unhealthy fats, both of which worsen insulin resistance in PCOS.

3. Cereal

Boxed cereals and granola can be a hidden source of sugar that is a stress to the body and blood sugar.

4. Fried Foods

Fried foods are typically high in trans fats, which interfere with the action of insulin and worsen inflammation – problems already present in PCOS. 

5. Alcohol

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.

Multivitamin: What to look for in a good multivitamin

Taking a multivitamin can fill in the gaps of your diet and make sure you don’t miss out on important vitamins and minerals over time. Even people who have healthy eating habits can optimize their nutrient intake with a multivitamin. But the question is:

How do you choose the best one?

When I’m evaluating the quality of a vitamin, I ask these 3 questions:

1. Is it age-appropriate?

Children need lower amounts of most vitamins and minerals than adults, teenage boys need more zinc to support hormones, menstruating people need more iron to replace lost blood, and older adults have a higher need for vitamins like B12. That’s why it’s helpful to choose a multivitamin formulated for the right age and stage.

2. Are the nutrients bioavailable?

By “bioavailable,” I mean the nutrients are both easily absorbed and readily utilized by the body. For example, methylcobalamin is preferable to cyanocobalamin (these are both forms of vitamin B12) and magnesium glycinate is preferable to magnesium oxide.

3. What are the “other” ingredients?

Some vitamins are loaded with artificial colors, flavors, sweeteners, and binders. Jump to the “other ingredients” to make sure the product is actually going to help rather than harm your health.

Cooling Foods

Tired of summer yet? Beat the heat with cooling foods. Cooling foods work because they promote hydration and provide electrolytes. So rather than grab that bag of chips or salty snack, stay cool with these refreshing summer snacks:

Coconut Water

Coconut water is rich in minerals, including potassium and magnesium. Similar to sports drinks, it can replenish fluids and electrolytes.

Melons

Watermelon, cantaloupe, and honeydew are delicious summer fruits that provide antioxidants and hydration. Did you know cucumbers are also melons?

Peppermint Iced Tea

Peppermint can ease digestion and freshen breath, but it is also cooling. Try it iced when the heat picks up!

Cilantro

Cilantro is packed with micronutrients, having a gentle detoxifying effect. Sprinkle it over a melon salad or into your water or spritzer.

Exercise

There are many foolproof things to do to stay MOTIVATED to move!

Dragging from the summer heat?

We all know our bodies need to move, but making it happen every day can be tough. Here are some things to do to stay motivated to move your body and stay active every day. Experiment to see if these will work for you!

Remember My Why

This is so key. I won’t do something unless I actually have a meaningful reason to do it. I have a list of reasons I want to stay healthy and active, which keeps me excited and on track.

Track My Progress

Everyone does this differently. You can count your steps and activity on a wearable device or just check off days you exercise on a paper calendar. Seeing that progress is a great motivation.

Reward Myself

Sometimes it can be as simple as knowing that I get to have a relaxing shower after working out. This is a great way to stay positive while exercising.

We all go through slumps, but the benefits of staying active are so worth it – from better sleep to a calmer mood to more focus.

Mindful

Here are 3 moments in your day you can pause and be mindful:

Mindful Eating

Turn off distractions so you can focus only on eating – the taste, texture, and experience of it all.

Mindful Walking

Focus your senses on your body and everything around you – from the pavement beneath your feet to the breeze on your skin.

Mindful Body Scan

Pause at your desk in the office or take a moment to rest on the couch, close your eyes, and scan your body from your toes to the top of your head.

None of these things need to take any time out of your day, and the rewards are worth it:

• Less Stress
• Calmer Mood
• More Focus
• Better Energy