Polycystic Ovarian Syndrome: What’s Really Going On?

If you’ve recently been diagnosed with Polycystic Ovarian Syndrome or this is suspected, you’re not alone. PCOS affects around 1 in 10 women, yet it’s still widely misunderstood and frequently under-diagnosed. Many women tell me they felt dismissed, confused, or told simply to “lose weight” or “go on the pill.”

PCOS is so much more than irregular periods or fertility struggles. It’s a complex condition affecting insulin, inflammation, metabolism, the thyroid, stress hormones, and even your emotional wellbeing. And while there isn’t a cure, there is a huge amount we can do to calm symptoms, support hormones, and help you feel energised and in control again.

This blog breaks down what’s really going on inside the body - and the nutrition and lifestyle shifts that genuinely make a difference.

What Actually Causes PCOS?

PCOS isn’t caused by one single thing. It’s a syndrome, meaning it shows up differently for everyone. But there are some common underlying drivers:

1. Insulin Resistance

This is present in a large proportion of women with PCOS (even those who are slim). When cells stop responding properly to insulin, the pancreas releases more and more of it.

High insulin can then:

• Drive ovarian testosterone production

• Cause sugar crashes, cravings and weight fluctuations

• Worsen inflammation

This is why blood sugar balance is at the heart of any nutritional approach to supporting clients with PCOS.

2. Hormonal Imbalances

PCOS often involves elevated androgens (like testosterone and DHEA), which can cause:

• Acne

• Excess hair growth

• Hair thinning

• Irregular or absent ovulation

The root hormonal imbalance may stem from the ovaries, adrenal glands, thyroid, or communication issues between the brain and ovaries (the HPO axis).

3. Genetics & Environment

PCOS tends to run in families; around 40% of women with PCOS have a sister or mother with the condition.

Environmental triggers such as weight changes, endocrine-disrupting chemicals (like BPA), stress, and even in-utero exposures can influence how PCOS shows up.

4. Chronic Inflammation

Low-grade inflammation can worsen insulin resistance, disrupt ovulation, and contribute to fatigue, skin issues and digestive symptoms.

Common Symptoms (And Why They’re So Varied)

Symptoms depend heavily on your unique combination of insulin resistance, androgen levels, genetics and lifestyle. Women may experience:

• Irregular or absent periods

• Excess hair on the face, chin, chest or stomach (hirsutism)

• Acne or oily skin

• Fatigue

• Hair thinning

• Weight gain (especially around the middle)

• Low mood or anxiety

• Difficulty conceiving

• Skin tags, dark velvety skin around the neck or under the arms

• Bloating a

• Digestive issues

• Blood sugar crashes or intense sugar cravings

Symptoms can be significantly reduced with the right strategy.

Supporting PCOS Naturally

Nutrition and lifestyle changes are the first line of treatment, even before medications.

Here’s what this actually means:

1. Balance Your Blood Sugar

This is the cornerstone of PCOS management.

Try:

• Eating protein + fibre + healthy fats at each meal

• Avoiding long gaps without food

• Building meals with whole, minimally processed foods

• Reducing refined carbohydrates and sugary snacks

• Including slow-digesting carbs (beans, lentils, whole grains, vegetables)

Balanced blood sugar = lower insulin = lower androgens = more regular cycles.

2. Reduce Inflammation

Inflammation can worsen symptoms like acnes, fatigue, bloating and hormonal imbalances. Increasing anti-inflammatory foods is a supportive strategy for PCOS.

Focus on:

• Omega-3 rich foods (salmon, walnuts, chia seeds, avocado, extra virgin olive oil)

• Colourful vegetables (the more colours, the better). Veggies such as broccoli, cabbage, rocket and cauliflower are particularly supportive for liver detoxification and the clearance of hormones.

• Herbs like turmeric and ginger

• Limiting alcohol

• Reducing ultra-processed foods

3. Support Your Gut

Many women with PCOS experience bloating, IBS-type symptoms or irregular digestion. Improving the gut terrain improves hormone metabolism, insulin sensitivity and inflammation.

4. Nourish Your Hormones

Certain nutrients are especially supportive for PCOS:

• Magnesium - helps with insulin sensitivity, stress, sleep

• Vitamin D - commonly low in women with PCOS

• Inositol - supports ovulation and insulin

• Zinc - skin, hair and fertility

• Omega-3s - reduces inflammation and triglycerides

I always opt for a food first approach, but at times supplements may be required. I will usually advise testing first, and you should work with a practitioner before adding supplements. This is especially the case if you are on certain medications.

Spearmint tea isn’t a magic fix for PCOS, but it can be a gentle, evidence-backed way to bring down androgen levels. Spearmint tea is generally very safe, but caution is needed for very low blood pressure, GERD/reflux, trying to conceive and low androgens.

5. Manage Stress (It Really Matters)

High cortisol can disrupt ovulation, worsen cravings, cause fatigue and increase inflammation.

Gentle daily practices can make a huge difference:

• Walking in daylight

• Breathwork

• Strength training

• Yoga

• Creating a consistent evening routine

Is Medication Ever Needed?

Sometimes, yes and this will commonly be the approach taken by GPs. This includes the pill or progesterone to regulate periods, metformin to improve insulin resistance, anti-androgens or the pill for acne and excess hair, and fertility drugs like clomifene or letrozole to induce ovulation. These may be helpful alongside lifestyle changes. But they don’t address the root causes.

Diet and lifestyle is always the foundation.

Final Thoughts: PCOS Doesn’t Define You!

PCOS can impact so many parts of life: your energy, cycles, confidence, skin, weight, mood and relationships. It’s a lot. But it is absolutely possible to feel better.

With the right nutrition, lifestyle shifts and personalised support, you can:

✔ Improve cycle regularity✔ Reduce cravings and stabilise blood sugar✔ Support fertility✔ Calm inflammation✔ Improve skin and hair symptoms✔ Boost energy and mood

If you’d like help understanding your root causes or would like a tailored plan to manage PCOS via nutrition, gut support, supplements and lifestyle, I’d love to support you.

Book a free 20 minute call to see how I can help

The content provided is not intended to treat, diagnose, cure or prevent any disease. All material on laurabealesnutrition.co.uk is provided for information and educational purposes only. Always seek the advice of your doctor and/ or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, supplement, exercise or other health-related programs.