How I manage my PCOS
in this article, Nur Yucedag, who was diagnosed with PCOS at the age of 17, shares the strategies she uses to manage her condition.
What is PCOS?
Polycystic Ovary Syndrome (PCOS) is a condition which affects how the ovaries work and often causes menstrual irregularities and cysts on the ovaries [1] [2]. Living with PCOS can be debilitating and symptoms can impact multiple aspects of the individual’s life.
As it can take years to be diagnosed, we don’t know exactly how many people are living with the condition, but it is estimated to be around 1 in 10 women in the UK [3] - so it is probably more common than you think!
Probably the most famous PCOS Warrior, Victoria Beckham, has been really open about how she manages the condition, and has also talked about her fertility struggles - often a difficult part of the PCOS journey.
As PCOS is a long-term condition with no known cure, I have found that effective ongoing management is the best way to manage my symptoms. These are the strategies I use every day…
Stress management
PCOS can cause stress, and this in turn can exacerbate symptoms - a vicious cycle! So managing stress through relaxation techniques, such as deep breathing and meditation, helps me to reduce stress levels and improve symptoms. Meditation apps such as Headspace or Calm are great stress management tools which can also help to improve sleep quality and focus.
Social support
Social support from family, friends and colleagues can make a huge difference. Both emotional and practical support is helpful, particularly during periods when I am experiencing severe symptoms like painful cramps. So make sure you have a supportive circle around you. And talking to other people in the same situation as you can really help too, so join support groups and PCOS communities on social media.
Moving more
Research shows that regular physical activity can be another effective strategy for managing PCOS [4]. It can also help to improve symptoms such as fatigue and difficulties concentrating. But it doesn’t need to be strenuous, even just going for a walk or practicing gentle yoga can help. Regular exercise can also help you to sleep better and reduce stress levels too.
Seeking medical solutions
While there is no known cure for PCOS, there are various medical treatment options available to help manage symptoms. My doctor gave me ways to manage the condition which helped me psychologically and empowered me to take control of my health. So make sure you consult a medical professional to help you identify which treatments will work best for you, and create a personalised treatment plan that addresses your specific needs.
Tell your employer
As menstrual health is still a taboo in the majority of workplaces, it is very common for employees to be hesitant about disclosing they have PCOS because of worrying about the response they will get [5]. But telling your employer about your health condition is important so they can provide the necessary support. Managers can provide accommodations such as flexible work schedules, sick leave, and work-from-home options during periods of severe symptoms. You may find your manager is more receptive if you have already identified which accommodations will support you best.
Whilst these strategies have allowed me to manage my condition and work, it is important to stress that because PCOS symptoms can vary significantly from person to person, a one-size-fits-all approach is not possible. This means individuals living with PCOS need a personalised plan that takes into account their unique experiences and symptoms. However, I hope that sharing the strategies I have used will help other PCOS Warriors to manage their symptoms and improve their wellbeing.
References
[1] Herman, R., Sikonja, J., Jensterle, M., Janez, A., & Dolzan, V. (2023). Insulin Metabolism in Polycystic Ovary Syndrome: Secretion, Signaling, and Clearance. International Journal of Molecular Sciences, 24(4), 3140. https://doi.org/10.3390/ijms24043140
[2] Ndefo, U. A., Eaton, A., & Green, M. R. (2013). Polycystic ovary syndrome: a review oftreatment options with a focus on pharmacological approaches. Pharmacy and therapeutics, 38(6), 336. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3737989/
[3] NHS. (2023). Polycystic ovary syndrome. https://www.nhs.uk/conditions/polycystic-ovary-syndrome-pcos/
[4] Hoeger, K. (2008). Exercise Therapy in Polycystic Ovary Syndrome. Seminars inReproductive Medicine, 26(1), 093-100. https://doi.org/10.1055/s-2007-992929
[5] Krsmanovic, A., & Dean, M. (2021). How Women Suffering from Endometriosis Disclose about their Disorder at Work. Health Communication, 1–12. https://doi.org/10.1080/10410236.2021.1880053