Tag: manage PCOS

Managing Polyendocrine Metabolic Ovarian Syndrome (PMOS) (formerly Polycystic Ovary Syndrome, PCOS) starts with a simple question: which symptoms matter most to you right now? There’s no single treatment, because the condition affects everyone differently. The right approach depends on your symptoms, your wider health, whether you need contraception and whether you’re trying to conceive. Living with PMOS can mean juggling several symptoms at once: irregular periods, acne, unwanted facial hair, thinning hair, fatigue, or changes to your weight and metabolism. Or it might be just one or two that really bother you. Either way, PMOS rarely needs to be tackled all at once. Here, Dr Yewande, a Women’s Health GP at Hertility, shares practical, evidence-based ways to manage some of the most common PMOS symptoms, and the treatments and support that can help. For a full overview of the condition, read our guide to everything you need to know about PMOS (PCOS). Quick facts 1. Keep track of your periods, even if they have always been irregular If your periods have always been unpredictable, it’s tempting to accept long gaps as normal for you. But with PMOS (PCOS), how often you bleed matters as much as how predictable your cycle is. A typical cycle lasts 21 to 35 days. With PMOS (PCOS), periods often come less frequently, stop altogether (amenorrhoea) or arrive erratically, because PMOS can disrupt ovulation. Why frequency matters. After you ovulate, your body makes progesterone. If you rarely ovulate, your womb lining is exposed to oestrogen without that regular progesterone. Over time, this can make the lining thicken too much, a condition called endometrial hyperplasia. The relative risk of endometrial cancer is also higher with PMOS, although the absolute risk stays low meaning that even though the chance of developing endometrial cancer with PMOS is higher than if you didn’t have PMOS the actual risk of it occurring is low. That’s why long gaps in periods are still worth acting on rather than ignoring. What can help? If you regularly go several months without a period, speak to your GP. Depending on your history and whether you need contraception, options may include hormonal contraception like the pill, a hormonal coil such as the Mirena, or intermittent courses of a progestogen to bring on a withdrawal bleed. If you’re trying to conceive, your options will be different, because the focus shifts to understanding and supporting ovulation. Don’t wait for your cycles to settle before mentioning them. Keep a record for 2-3 months before your appointment of your cycle length (first day of one period to first day of the next), how long bleeding lasts, how painful it is, and flow (light, medium, heavy), so you can tell your doctor exactly how often you’re bleeding.  Want to understand what’s happening with your hormones? Hertility’s Advanced Hormone and Fertility Test helps you build a clearer picture of your hormones and cycle, with results reviewed alongside your symptoms and health history. 2. Stop searching for the perfect “PCOS diet” There’s no single diet proven to be best for PMOS (PCOS). Low-carb diets, keto, intermittent fasting and other eating plans are often promoted for PMOS (PCOS)., but the international guidelines doesn’t recommend one diet over another. Rather than following strict rules, focus on an eating pattern that supports your health and that you can realistically keep up. For many people, that means: If insulin resistance is a concern, eating carbohydrates alongside protein, fibre and healthy fats can make meals more filling and help keep your blood sugar steady. But eating well with PMOS (PCOS), shouldn’t mean constant dieting or feeling guilty about food. The best approach fits your health, culture, budget, preferences and relationship with food. Read our guide on There a Best Diet for PMOS (PCOS)?. If nutrition feels confusing, a Hertility Nutrition Consultation can help you build a plan around you, rather than another generic PMOS (PCOS)  meal plan. 3. Exercise for your health, not just the number on the scales Exercise is one of the most useful tools for managing PMOS (PCOS)., even if your weight doesn’t change. Regular activity supports insulin sensitivity, heart health, sleep, mood and metabolic health. There’s no single “best exercise for PCOS”: current recommendations suggest around 150-300 minutes of moderate activity a week (or 75-150 minutes of more vigorous activity). Either way, add muscle-strengthening activity on at least two days a week. This is in line with UK physical activity guidelines. That doesn’t have to mean intense workouts. Walking, cycling, swimming, Pilates, resistance training or a combination of these are all good options, and the best type is the one you’ll actually keep doing. If you’re currently doing very little, jumping straight to 10,000 steps and five gym sessions a week can make exercise feel impossible. Start smaller. A 15 to 20 minute walk most days is better than an ambitious plan you give up on after a fortnight. 4. If you’re constantly exhausted, don’t automatically blame PCOS Fatigue is common with PMOS (PCOS), but it has many possible causes. Depending on your symptoms, your doctor may check for: PMOS (PCOS) is also linked with a higher rate of obstructive sleep apnoea, regardless of your weight. So if you snore heavily, wake up unrefreshed, get morning headaches or feel unusually sleepy during the day, mention it to your doctor. Sleep apnoea is treatable, and it’s often missed. 5. Your skin symptoms might be hormonal, and topical treatment may not be enough Persistent acne or oily skin can be a visible sign of the hormonal changes linked to PMOS (PCOS). Higher androgen activity (including testosterone) can increase oil production and contribute to acne. This is particularly likely when it appears alongside irregular periods, excess facial or body hair, or scalp thinning. Topical treatments. These can still be very effective. Depending on severity, options include benzoyl peroxide, azelaic acid, topical retinoids or other prescription treatments. When acne keeps coming back. If your acne keeps returning or isn’t improving despite the right treatment, that’s a clue […]