Cracking the code: How PCOS impacts your menstrual cycle

What Exactly is a Regular Menstrual Cycle?  

On average, a menstrual cycle lasts between 21 to 35 days, with periods lasting about 3 to 7 days (Creinin et al., 2004). It's amazing how our body works, isn't it?

Is PCOS the Culprit Behind Your Irregular Periods?
Are you noticing changes in your menstrual cycle? Symptoms like weight gain, fatigue, adult acne, or unwanted facial hair could be signs of polycystic ovarian syndrome (PCOS), a common condition affecting many women of reproductive age (Hoeger et al., 2014).

PCOS is caused by a hormonal imbalance that can prevent the ovaries from releasing eggs, leading to irregular or absent menstrual cycles. However, some individuals with PCOS can still have regular periods (Hoeger et al., 2014). If you experience fewer than 8 menstrual cycles per year or cycles longer than 35 days, it’s time to visit your women’s health specialist or gynaecologist and discuss PCOS (Christ & Cedars, 2023).

A simple ultrasound can check for cysts on your ovaries, an indicator of PCOS. If diagnosed, your gynaecologist can help you create a personalized treatment plan. From lifestyle changes to medication and surgery, there are various options to manage PCOS symptoms like weight gain and adult acne and regulate menstrual cycles. However, simple lifestyle changes should always be your first intervention. There’s a fix!

Secrets to Regular Periods with PCOS: Simple Lifestyle Changes Can Make a Big Difference

Your menstrual cycle is regulated by many hormones, and various factors can impact its regularity (Creinin et al., 2004). Eating a balanced diet full of whole grains, fruits, and vegetables while avoiding processed foods and sugary drinks can help regulate your cycle (Shahid et al., 2022). Insulin resistance, common in women with PCOS, can lead to irregular menstrual cycles and other side effects. A balanced diet can help control insulin levels and reduce insulin resistance, improving menstrual regularity (Shahid et al., 2022).

Regular physical activity is crucial for maintaining a healthy weight, improving menstrual regularity, and reducing insulin resistance (Woodward et al., 2020). Exercise also helps reduce stress, another factor that can impact your menstrual cycle. Stress can cause hormonal imbalances, leading to irregular periods or other menstrual problems (Papalou & Diamanti-Kandarakis, 2016). Managing stress through activities like yoga and meditation, while avoiding smoking and limiting alcohol intake, can be helpful in managing PCOS symptoms.

In addition to lifestyle changes, other treatments may be recommended by your gynaecologist for managing PCOS and menstrual irregularity. For example, hormonal birth control can help regulate your menstrual cycle by providing a set amount of hormones that mimic your natural menstrual cycle (Yildiz, 2015).

Take Control of Your Menstrual Cycle

Make positive changes today and take control of your menstrual cycle. By eating a balanced diet, exercising regularly, and managing stress, you can improve your menstrual regularity and reduce the symptoms of PCOS. A women’s health Dietitian can guide you on making sustainable lifestyle changes and provide personalised advice on managing PCOS and menstrual irregularity.

Remember, prioritising your health is crucial. Don’t wait any longer - talk to your gynaecologist today if you’re concerned about PCOS.

References:

1. Christ, J. P., & Cedars, M. I. (2023). Current guidelines for diagnosing PCOS. Diagnostics, 13(6), 1113.  

2. Creinin, M. D., Keverline, S., & Meyn, L. A. (2004). How regular is regular? An analysis of menstrual cycle regularity. Contraception, 70(4), 289-292. 

3. Hoeger, K. M., Legro, R. S., & Welt, C. K. (Eds.). (2014). A patient's guide: polycystic ovary syndrome (PCOS). The Journal of Clinical Endocrinology & Metabolism, 99(1), 35A-36A. 

4. Papalou, O., & Diamanti-Kandarakis, E. (2017). The role of stress in PCOS. Expert review of endocrinology & metabolism, 12(1), 87-95. 

5. Shahid, R., Mahnoor, Awan, K. A., Iqbal, M. J., Munir, H., & Saeed, I. (2022). Diet and lifestyle modifications for effective management of polycystic ovarian syndrome (PCOS). Journal of Food Biochemistry, 46(7), e14117. 

6. Woodward, A., Klonizakis, M., & Broom, D. (2020). Exercise and polycystic ovary syndrome. Physical Exercise for Human Health, 123-136. 

7. Yildiz, B. O. (2015). Approach to the patient: contraception in women with polycystic ovary syndrome. The Journal of Clinical Endocrinology & Metabolism, 100(3), 794-802. 

Co-written by Hiruni Kaluarachchi, dietetic intern