Hormonal changes can be tricky to navigate, particularly for women experiencing both PCOS and menopause. Though these two conditions occur in different phases of life, they have some similarities—unpredictable hormones, weight gain or loss, mood swings, and greater health risks. The silver lining? With appropriate lifestyle modifications and medical care, it is easy to manage both.
Understanding the Overlap
Polycystic Ovary Syndrome (PCOS) is a hormonal condition frequently diagnosed in younger women but one whose impacts continue through midlife and post-menopause. Too many women assume PCOS “disappears” with the cessation of menstruation but not necessarily so. The hormonal irregularities related to PCOS might even add risk to post- and menopause complications of insulin resistance, cardiovascular disease, and mood disorder.
That’s why ongoing management—even post-menopause—is necessary.
Healthy Eating for Hormonal Balance
Diet is also a crucial factor in controlling PCOS and menopause symptoms. An anti-inflammatory diet that is balanced can decrease bloating, normalize blood sugar, and enhance energy levels. Dietitians generally suggest:
- High fiber foods such as vegetables, legumes, and whole grains
- Lean proteins such as fish, tofu, and eggs
- Healthy fats from olive oil, nuts, and seeds
- Reducing refined carbs and processed sugar
Hydration and restricting caffeine and alcohol intake can also enhance mood and sleep.
Exercise for Mind and Body
Physical activity on a regular basis is another strong ally. It regulates weight, enhances insulin sensitivity, and improves mood—all crucial for treating PCOS and alleviating menopausal symptoms such as fatigue or irritability.
You don’t need to commit to intense workouts. Moderate activities like brisk walking, swimming, or yoga for 30 minutes a day, five times a week, can offer significant benefits.
Managing Stress and Sleep
Hormonal changes can interfere with sleep and enhance stress. Adding relaxation methods like meditation, deep breathing, or journaling can aid in emotional stability. Establishing a regular sleep schedule—no screens before bedtime, cool and dark room—can also enhance rest.
When to Talk to a Specialist
If symptoms feel unmanageable or begin affecting your quality of life, it’s time to consult a doctor. Whether it’s irregular periods, weight gain, anxiety, or hot flashes, personalized care is essential.
A PCOS specialist in the Philippines—such as an OB-GYN or endocrinologist—can provide targeted advice based on your health history. Platforms like NowServing PH make it easy to find qualified specialists and schedule consultations, whether online or in person.
Managing your hormone health doesn’t have to be overwhelming. Small, steady changes in your lifestyle and professional guidance can help you feel great at any age.
