PCOS (Polycystic Ovary Syndrome): A Comprehensive Guide for Women of All Ages

Understanding PCOS: More Than Just a Reproductive Issue

Polycystic Ovary Syndrome (PCOS) is one of the most common hormonal disorders affecting women, impacting around 10% globally. It doesn’t just disrupt menstrual cycles—it influences metabolic function, cardiovascular health, and overall well-being. While much attention is given to PCOS in younger women, it remains a crucial health consideration for those throughout different life stages, from teens to post-menopause.


PCOS is a lifelong condition, but it manifests differently depending on age. Symptoms such as irregular cycles, weight gain, insulin resistance, and hormonal imbalances require a personalised approach to nutrition, fitness, and lifestyle strategies. This guide offers a deep dive into PCOS and provides scientifically-backed strategies to help manage symptoms at any stage of life.

PCOS Symptoms & How It Affects Different Life Stages

Common Symptoms of PCOS

PCOS affects multiple systems in the body, causing a variety of symptoms:

  • Irregular or absent periods – Menstrual cycles can be unpredictable, heavy, or completely absent due to lack of ovulation.

  • Insulin resistance & weight gain – Many women with PCOS struggle with metabolism and find it hard to manage their weight.

  • Excess androgen levels – High levels of testosterone can result in acne, hair thinning, or excess hair growth (hirsutism).

  • Chronic inflammation – Increased inflammation can contribute to joint pain, fatigue, and digestive issues.

  • Metabolic & cardiovascular risks – PCOS increases the risk of type 2 diabetes, heart disease, and high blood pressure.

  • Mood swings & anxiety – Hormonal imbalances can impact mental health, leading to anxiety and depression.

  • Sleep disturbances – PCOS has been linked to sleep apnea and poor-quality sleep, worsening symptoms over time.

PCOS Across Different Life Stages

Teenage & Young Adult Years (Teens – 30s)

✔ PCOS is often diagnosed in late teens or early twenties, though symptoms may begin earlier.

✔ Acne, irregular cycles, and weight gain are common issues during these years.

✔ Fertility concerns may arise due to inconsistent ovulation.

✔ Early lifestyle changes can have a major impact on long-term health outcomes.

Midlife & Perimenopause (30s – 50s)

✔ PCOS symptoms may shift as oestrogen and progesterone levels fluctuate.

✔ Insulin resistance can become more pronounced, leading to weight gain and increased metabolic risks.

✔ Many women notice worsening mood changes and difficulty sleeping.

✔ Strength training, targeted nutrition, and hormone-supportive lifestyle habits become even more crucial.

Post-menopause (50s & Beyond)

✔ PCOS can contribute to delayed menopause, with prolonged symptoms well past reproductive years.

✔ Increased risk of osteoporosis, heart disease, and cognitive decline means muscle maintenance and bone health are key.

✔ The metabolic effects of PCOS may become more pronounced, requiring more focus on blood sugar control and anti-inflammatory strategies.

✔ Hydration, protein intake, and regular movement are essential to maintaining overall health and mobility.

Evidence-Based Strategies to Manage PCOS Naturally

PCOS is best managed through a holistic approach involving dietary strategies, exercise modifications, stress management, and, in some cases, supplementation.

1. Nutrition Strategies for PCOS Management

Since insulin resistance is a primary factor in PCOS, a well-planned diet can make a significant difference.

✅ Prioritise Protein & Healthy Fats – Lean proteins (chicken, fish, eggs, tofu) and healthy fats (avocados, olive oil, nuts) support muscle maintenance and blood sugar balance.

✅ Choose Slow-Digesting Carbohydrates – Opt for whole grains, legumes, and fibre-rich vegetables to prevent insulin spikes.

✅ Limit Processed Foods & Sugars – Processed foods, artificial sweeteners, and excessive sugar can worsen insulin resistance.

✅ Support Gut Health – Incorporate fermented foods (yogurt, kimchi, sauerkraut) and fibre to improve digestion and inflammation control.

✅ Consider Nutrient Timing – Eating balanced meals at regular intervals and incorporating moderate intermittent fasting (e.g., 12-14 hours overnight) can regulate insulin function.

2. Exercise for PCOS: The Right Balance

Exercise plays a crucial role in managing PCOS. However, not all workouts are equally beneficial for PCOS management.

🏋️ Strength Training – Lifting heavy weights (as emphasised in Next Level and ROAR) helps improve insulin sensitivity, increase muscle mass, and boost metabolism.

🚶 Steady-State & Low-Impact Cardio – Walking, swimming, or cycling supports heart health without over-stressing the body.

🏃 HIIT (High-Intensity Interval Training) – Short bursts of high-intensity exercise enhance glucose metabolism and fat burning.

🧘 Recovery & Flexibility Work – Yoga, pilates, and mobility exercises help lower cortisol levels and improve nervous system regulation.

3. Managing Stress & Sleep for Hormonal Balance

Chronic stress and inadequate sleep exacerbate PCOS symptoms, leading to hormonal imbalances and weight gain.

🛌 Prioritise Restorative Sleep – Aim for 7-9 hours per night; use blackout curtains and reduce screen time before bed.

🧘 Incorporate Relaxation Techniques – Deep breathing, meditation, and gratitude journaling help lower stress hormones.

🚫 Reduce Stimulants & Alcohol – Caffeine and alcohol can negatively impact blood sugar control and sleep quality.

4. Supplementation for PCOS Support

Consult with a healthcare provider before adding supplements, but these may offer benefits:

  • Inositol (Myo & D-Chiro Inositol) – Helps regulate insulin sensitivity and ovarian function.

  • Omega-3 Fatty Acids – Reduces inflammation and supports heart health.

  • Magnesium – Aids in glucose metabolism, relaxation, and improved sleep quality.

  • Vitamin D – Often deficient in women with PCOS and crucial for metabolic health.

  • Berberine – A natural compound that improves insulin sensitivity and blood sugar control.

Your Personalised PCOS Action Plan

1️⃣ Master Your Nutrition – Prioritise whole foods, healthy fats, and fibre while minimising refined sugars and inflammatory foods.

2️⃣ Move with Intention – Strength training + balanced cardio = metabolic resilience and improved hormone regulation.

3️⃣ Manage Stress & Sleep – Implement daily relaxation rituals and maintain consistent sleep hygiene.

4️⃣ Track Your Symptoms & Progress – Use a journal or an app to monitor energy levels, mood, menstrual cycles, and weight trends.

5️⃣ Seek Professional Guidance – Work with a nutritionist, endocrinologist, or fitness coach who specialises in PCOS.

PCOS is Manageable at Any Age

PCOS is a dynamic condition that evolves over time, but it does not have to dictate your quality of life. By leveraging science-backed lifestyle changes, women at every stage—whether navigating puberty, pregnancy, perimenopause, or post-menopause—can take control of their health, optimise hormonal balance, and feel their strongest, fittest, and most energised selves.

💪 Embrace the journey—PCOS doesn’t define you, but how you respond to it does!

Mark Fox