I Have PCOS—Here’s How I Took Control

"I thought my irregular periods were just another side effect of stress. Little did I know, PCOS had been wreaking havoc inside my body,” says 22-year-old Priya*, who, like many young women, had brushed off her symptoms until they became impossible to ignore.

To gain a deeper understanding of how women are navigating life with polycystic ovarian syndrome (PCOS), we sat down with Priya* and 38-year-old Meera*, both at different stages in their journey. Through their stories, we explored the emotional and physical impact of PCOS and how they learned to manage this condition in their own unique ways.

PCOS is a condition where a woman’s hormones are out of balance, particularly the ones that control her menstrual cycle and fertility. Normally, the ovaries produce a small amount of male hormones (androgens), but in PCOS, they produce these in excess. This causes problems with ovulation (the release of an egg), leading to irregular periods or even no periods at all. 

In women with PCOS, the ovaries often have many small, fluid-filled sacs called follicles (sometimes called cysts). These follicles don’t mature enough to release an egg, which affects fertility. 

Affecting 8–13% of women in the reproductive stage (between the ages of 15 and 45), it was traditionally viewed as a reproductive issue. However, with more research, its broader health effects are now better understood. The common symptoms of PCOS include: 

• Irregular Periods: Because the ovaries don’t release eggs regularly, periods can be very irregular, long, or even absent. 

• Weight Gain: Many women with PCOS have difficulty maintaining a healthy weight, and they often gain weight easily, especially around the abdomen. 

• Acne and Excess Hair: The higher levels of androgens can lead to acne, oily skin, and excess hair growth on the face, chest, or back (a condition called hirsutism). 

• Thinning Hair: While there might be excess hair in some areas, the hair on the scalp can thin out, similar to male-pattern baldness. 

• Dark Patches of Skin: Acanthosis nigricans cause dark, velvety patches of skin in areas like your neck, underarms, or groin. 

PCOS also increases the risk of developing other health problems like insulin resistance (which can lead to diabetes), high cholesterol, and heart disease.  

As a woman juggling work, family, social life, and trying to fit in some "me-time," PCOS can throw a wrench in your plans. Between meetings, deadlines, and household responsibilities, who has time for complicated health issues? But that’s the thing about PCOS—you can’t ignore it!  

Beyond the physical symptoms, it can also impact mental health, leading to higher rates of anxiety, depression, eating disorders, and body image concerns.  

To find out more about the hidden symptoms of PCOS, read our detailed blog here: The Hidden PCOS Symptoms No One Talks About—Are You Missing These Signs?

If you think you might have PCOS, the next step is to see your doctor for a complete diagnosis. Your healthcare provider will likely recommend lab tests to check your hormone levels and sonography to examine your ovaries. These tests help determine the severity of your condition and guide the best treatment plan for you.

In some cases, medication may be needed to help balance your hormones, especially if you’re struggling with fertility or if PCOS has impacted your metabolism. Early diagnosis and treatment are key to managing symptoms and preventing further complications, so don’t delay getting the medical advice you need. 

Consider adding another blog that links here -  that goes into the medical diagnosis and treatments for PCOS: what blood tests to do, what is found on sonography, what medications are given- hormonal and non-hormonal, what treatments are done for skin and hair conditions with PCOS.

Understanding PCOS means you can take charge of your health—whether that’s through lifestyle changes, medical treatment, or just being more aware of what your body is telling you. 

We sat down with two women navigating life with PCOS: 24-year-old Priya*, a marketing professional, and 38-year-old Meera*, a homemaker. Both women shared their journeys, revealing how minor tweaks helped them manage their symptoms successfully.  

Diet and Exercise, Minus the Overwhelm

A strict diet would never be realistic for Priya, an events manager who spends most of her day in a high-pressure office environment. "I’m always on the go, so there’s no way I could survive on a rigid eating plan," she explained. "Instead, I made small changes that fit into my routine—like swapping my usual white rice for jowar or quinoa at lunch. It keeps me fuller for longer, and I don't experience those midday energy crashes anymore." 

On the other hand, Meera found that changing her diet was about making healthier choices for the whole family. "I’m in charge of cooking for my household, so I had to find a balance that worked for everyone," she said. "I introduced more whole grains like bajra into our meals, and I’ve cut down on sugary snacks at home.” 

Both women discovered that they didn’t need to overhaul their diets completely—just a few mindful adjustments made a huge difference. "I still enjoy my sweets occasionally," Priya admitted with a smile. "But now it’s all about moderation rather than restriction."  

Diet Tips for Women with PCOS

• Swap white rice for whole grains like jowar and bajra. 

• Add fibre-rich vegetables like spinach, okra, and methi. 

• Include protein sources like dal, paneer, and chickpeas. 

• Use healthy fats like ghee, coconut, and nuts. 

• Drink plenty of water—aim for eight glasses a day. 

• Eat smaller, more frequent meals to stay energised. 

• Add anti-inflammatory spices like turmeric and ginger. 

Fitness with a Twist

For Priya, fitting exercise into her packed schedule meant finding a routine she could stick to without dreading it. "I’m not one for intense workouts, especially after a long day at work," she confessed. "So, I started with 30-minute brisk walks in the morning —it helps me clear my head before I start my day." 

Meera, who spends much of her day managing household chores, also found that an intense gym routine wasn’t realistic. Instead, she opted for yoga at home. "Yoga has been my saviour!  It’s something I can do whenever I get a free moment, and it doesn’t require any fancy equipment," she said.  

Both women found that finding a form of exercise they enjoyed rather than dreaded made all the difference. As Priya put it, "Consistency beats intensity every single time!” 

Best Exercises for PCOS 

• Brisk Walking: Boost metabolism and insulin sensitivity. 

• Strength Training: Build muscle and balance hormones. 

• Yoga: Reduce stress and support hormone balance. 

• Cycling/Swimming: Gentle, effective cardio for fat loss. 

• HIIT: Quick, intense bursts for fat burn and heart health. 

Combine cardio with strength training for optimal results! 

Keep Calm and Thrive: Stress Management Made Simple

Managing stress was challenging for both women, but they approached it differently. Priya found herself overwhelmed by work deadlines and the constant pressure to perform, which worsened her PCOS symptoms. "The stress was affecting everything—my mood, my skin, and my periods," she shared. "So I started meditating for just five minutes every morning. It seemed like nothing at first, but gradually, I started feeling calmer and more in control." 

Meera found comfort in traditional remedies to manage the daily stress of family life. "Growing up, my mother always used herbs, so adding tulsi tea to my routine felt like second nature," she shared. "It’s really helped me feel calmer during hectic days, and I’ve noticed I sleep more soundly too." 

Did You Know? 

Tulsi, also known as holy basil, is a powerful ally for managing stress and anxiety 

• Adaptogen: Tulsi helps the body respond to stress and restore balance. 

• Anti-Anxiety: Studies show Tulsi has anti-anxiety properties similar to antidepressant medications. 

• Mood Booster: Tulsi can improve mood swings and promote overall well-being.)

Managing PCOS doesn’t require drastic changes—small, consistent steps can lead to big improvements in how you feel.

Whether it’s tweaking your diet, finding an enjoyable way to move your body, or incorporating moments of calm into your day, these manageable shifts add up. Managing PCOS isn’t a sprint—it’s a marathon, but with the right changes, it’s one you can win!

Names changed for privacy

Key TakeAways:

• If you suspect you have PCOS, it’s important to visit your doctor. Blood tests and sonography can help determine the severity, and in some cases, medication may be necessary to help regulate hormones, especially if fertility or metabolism is affected. 

• Managing PCOS is a long-term process. Small, consistent steps in diet, exercise, and stress management add up over time, helping you regain control of your symptoms and overall health. 

• You don’t need a restrictive diet to manage PCOS. Swapping out refined carbs for whole grains like jowar and bajra, adding more fibre-rich vegetables, and including healthy fats like ghee and nuts can help regulate insulin and balance hormones. 

• Finding an exercise routine that you enjoy and can stick with is key. Whether it’s brisk walking, yoga, or strength training, consistency is more important than intensity when managing PCOS symptoms. 

• Managing stress is just as important as diet and exercise. Practices like meditation and deep breathing can help reduce anxiety and improve overall well-being.