What is PCOS?
Polycystic Ovary Syndrome, or PCOS, is one of the most common hormonal disorders in women of reproductive age. It is estimated that about 5-10% of women worldwide are affected. But what exactly does this mean? PCOS is a complex condition characterized by hormonal imbalances. It often leads to an increased production of male hormones (androgens), which can interfere with ovarian function.
Causes of PCOS: A Complex Interaction
The exact causes of Polycystic Ovary Syndrome (PCOS) are not yet fully understood, but research suggests that several factors work together.
Genetic predisposition plays a significant role: women with close family members, such as a mother or sister, who have PCOS, have a significantly increased risk of being affected themselves.
In addition, hormonal imbalances are at the core of the condition. An excess of androgens (male hormones) and an imbalance between FSH (follicle-stimulating hormone) and LH (luteinizing hormone) can impair ovarian function. This often leads to disrupted ovulation or the complete absence of it.
Another central factor is insulin resistance, which occurs in many women with PCOS. It causes the body to produce more insulin to regulate blood sugar levels. These elevated insulin levels can not only stimulate androgen production but also increase the risk of developing Type 2 diabetes.
Chronic silent inflammation also plays a significant role in the development and worsening of PCOS. These underlying inflammatory processes often go unnoticed for a long time because they do not cause acute symptoms—hence the term "silent." However, their effects are far-reaching: they can impair both insulin and cortisol sensitivity in the body.
This interplay of genetic, hormonal, and metabolic factors makes PCOS a complex condition that can vary greatly between individuals.
Symptoms: PCOS presents in many forms
The symptoms of PCOS are diverse and can vary greatly from woman to woman. The most common symptoms include:
Irregular cycles or missed periods
Weight gain, especially around the abdomen (this can occur, but is not a must!)
Acne and oily skin
Hair loss or thinning hair on the scalp, while increased hair growth on the face or body may occur (hirsutism)
Diagnosis of PCOS
The diagnosis of Polycystic Ovary Syndrome (PCOS) is based on the so-called Rotterdam criteria. At least two of the following three criteria must be met to establish the diagnosis:
Oligo- or Amenorrhea: This means that menstrual periods are irregular or completely absent. Often, the cycles are significantly prolonged, indicating a disturbed or absent ovulation.
Hyperandrogenemia or Hyperandrogenism: This refers to an elevated concentration of male hormones (androgens) in the blood or symptoms that suggest an excess of androgens. These include acne, increased body hair (hirsutism), or hair loss on the scalp (alopecia).
Polycystic Ovaries on Ultrasound: In the ultrasound, enlarged ovaries with numerous small follicles are visible, which are often mistakenly referred to as cysts. These follicles are benign but typical for PCOS.
It is important to emphasize that not all individuals exhibit all three characteristics. Two of these criteria are enough to make the diagnosis of PCOS. Additionally, blood tests are often conducted to determine hormone levels and rule out other possible causes of the symptoms, such as thyroid disorders or excessive prolactin.
Holistic Health Promotion in PCOS
The 8 Pillars of Your Balance
A balanced hormonal system, particularly stable testosterone levels, is essential in PCOS. Several aspects of your health play a role in this – from supporting vital organs to fostering mental and emotional strength. Here are the key pillars that will support you on your path to hormonal balance:
Nutrition: Keep Blood Sugar Levels Stable A diet that keeps blood sugar levels stable is essential. Focus on fiber-rich foods like vegetables and whole grains, rather than eating refined carbohydrates. Additionally, it is beneficial to incorporate more protein sources and healthy fats into your diet.
Reduce Stress: Calm Your Nervous System Stress increases cortisol production and disrupts hormonal balance. Tip: Integrate daily stress management rituals, such as meditation, breathing exercises, or gentle yoga. A structured sleep routine is also crucial for regenerating both body and mind.
Liver and Gut: The Core Organs for Hormonal Balance Your liver is the main organ for detoxification and helps break down excess hormones like testosterone. Support it with a diet that includes bitter foods such as artichokes or dandelion. Your gut is also essential: A healthy gut flora helps regulate hormones. Tip: Incorporate fermented foods like sauerkraut or probiotics into your diet to promote gut health.
Strength Training: Strengthen Your Body Regular strength training not only helps build muscle but also improves insulin sensitivity. This helps stabilize blood sugar levels and reduce hormonal imbalances. Start with 2-3 sessions per week that gently challenge your body.
Micronutrients: Magnesium, Zinc, and Vitamin D Be sure to have your blood levels checked, but these three nutrients are particularly important:
- Magnesium supports stress management and blood sugar regulation.
- Zinc helps keep testosterone production in balance.
- Vitamin D promotes hormone production and improves insulin sensitivity.
Herbal Support: Nature’s Help
Certain herbs can also support you:
- Ashwagandha helps reduce stress and lower cortisol levels.
- Green Mint has been shown to have anti-androgenic effects and can help balance excess testosterone.
Natural Skincare: Free from Endocrine Disruptors Many conventional cosmetic products contain substances that can disrupt the hormone system. Therefore, choose natural skincare products that are free from endocrine disruptors like parabens and phthalates. Your skin will thank you for it!
Empowering Femininity: Beliefs and Emotional Healing PCOS affects not only the body but often the self-image as well. Connecting with your femininity and addressing old beliefs or traumas can be an important step. This can be done through journaling, coaching, or retreats. Self-acceptance and a positive body image are essential for healing.
Your Path to Hormonal Balance
PCOS can be a challenge, but you are not alone. With the right support and a holistic approach, you can manage your symptoms and lead a fulfilling life.
I support you on your journey to hormonal balance – whether in one of my retreats or through my coaching program. Click here to get in touch!
Yours, Jana Noel 🤍
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