Polycystic Ovary Syndrome (PCOS) affects an estimated 20–22% of Indian women of reproductive age — one of the highest rates in the world. Despite its prevalence, most women wait years for a diagnosis. Understanding PCOS is the first step to managing it.
What Is PCOS?
PCOS is a hormonal disorder characterised by elevated androgens (male hormones), irregular ovulation, and often (but not always) multiple small cysts on the ovaries. It is a metabolic condition as much as a reproductive one — affecting blood sugar, weight, skin, and mental health.
Symptoms to Watch For
- Irregular, infrequent or absent periods (fewer than 8 cycles per year)
- Excess hair growth on face, chest or back (hirsutism)
- Acne that does not respond to typical treatments
- Hair thinning or loss at the crown
- Difficulty losing weight, especially around the abdomen
- Skin darkening at the neck or armpits (acanthosis nigricans — a sign of insulin resistance)
Getting Diagnosed
Diagnosis requires at least 2 of the following: irregular ovulation, elevated androgens (blood test or clinical signs), and polycystic ovaries on ultrasound. A single symptom is not enough to diagnose PCOS — see a gynaecologist or endocrinologist.
What Actually Helps
Diet: A low glycaemic diet — reducing refined carbohydrates and increasing protein, fibre and healthy fats — directly addresses the insulin resistance at the core of most PCOS cases. This is not a fad; it is the first-line medical recommendation.
Exercise: 30–45 minutes of moderate exercise 5 days per week measurably improves insulin sensitivity and reduces androgen levels. Strength training is particularly effective.
Sleep: Chronic sleep deprivation worsens insulin resistance and hormone dysregulation. 7–8 hours is genuinely therapeutic for PCOS.
Medication: Metformin (insulin sensitiser), combined oral contraceptives (cycle regulation), and spironolactone (for hirsutism) are the most commonly prescribed. Treatment is always individualised.