PCOS and Menopause: How to Manage Hormonal Changes Naturally
PCOS and Menopause: How to Manage Hormonal Changes Naturally
Polycystic Ovary Syndrome (PCOS) doesn’t simply disappear after menopause. While symptoms evolve, the condition persists, necessitating ongoing management. It’s important for women transitioning into menopause to understand how PCOS changes and what can be done to stay healthy and symptom-free.
PCOS and Menopause: Hormonal Changes Explained
Menopause and PCOS both result in substantial hormonal changes. As menopause approaches, oestrogen and progesterone levels naturally decline. For women with PCOS, high androgen levels—responsible for symptoms like facial hair and acne—may also decrease, but often remain higher than in those without PCOS. A recent study highlights that women with PCOS tend to maintain higher levels of androgens even during menopause, which can prolong certain symptoms like excess body hair or abdominal weight gain (Welt & Carmina, 2013).
Symptoms to Expect: Overlapping and Changing
The symptoms of PCOS can shift as a woman enters menopause. PCOS and menopause share some overlapping symptoms, including weight gain, mood changes, and sleep disturbances. However, menopause also brings about new symptoms like hot flashes, night sweats, and vaginal dryness that are not commonly associated with PCOS. Interestingly, some women with PCOS find their menstrual cycles become more regular as they approach menopause, due to a balancing effect of declining hormones (Lenart-Lipińska et al., 2014). However, others experience intensified symptoms due to persistent insulin resistance and metabolic concerns.
Health Risks of PCOS During Menopause
PCOS can increase certain health risks during menopause. One of the most significant is insulin resistance, which not only contributes to higher rates of type 2 diabetes but also exacerbates cardiovascular risk. According to a 2023 study, women with PCOS are at a greater risk for cardiovascular disease and metabolic syndrome compared to their non-PCOS counterparts, especially if visceral fat increases (Minooee et al., 2023). Therefore, proactive measures in diet, exercise, and stress management are crucial to mitigate these risks.
Lifestyle Changes for Managing PCOS and Menopause
Managing PCOS during menopause largely relies on adopting lifestyle adjustments that can help alleviate symptoms and reduce health risks. According to a comprehensive review a diet that emphasises non-starchy vegetables, lean proteins, whole grains, and healthy fats is highly beneficial for managing insulin resistance and supporting hormonal health. Reducing foods with a high glycaemic index can be especially helpful, as these contribute to stable blood sugar levels (Palomba et al., 2015).
Exercise is equally important—regular cardiovascular activity paired with strength training supports not only weight management but also bone health, which becomes a concern during menopause. According to recent guidelines, weight-bearing exercises such as brisk walking, resistance exercises, and yoga can help maintain bone density, improve mood, and mitigate cardiovascular risks (Minooee et al., 2018).
Practical Strategies for Managing Symptoms
Symptoms like hot flashes, excessive hair growth, and mood swings require tailored strategies. For instance, simple lifestyle modifications such as keeping the bedroom cool, avoiding spicy foods, and practising relaxation techniques can reduce the frequency and intensity of hot flashes. When it comes to excess facial or body hair, hair removal options like waxing or laser treatment can be helpful, and maintaining good skin health is crucial for minimising any irritation.
Moreover, sleep quality often suffers during menopause. Ensuring a consistent sleep routine, limiting caffeine intake in the evening, and practising mindfulness can support restful sleep. Sleep is particularly important as it influences insulin resistance and weight gain—both major concerns for women with PCOS during menopause.
Medical Support Without Specific Medications
While lifestyle interventions form the first line of defence in managing PCOS symptoms through menopause, additional support from healthcare providers may be needed. The recent 2023 International Evidence-Based Guideline highlights that medication may be an option if lifestyle changes are not providing sufficient relief (International PCOS Guideline, 2023). It’s essential, however, to consider the pros and cons of hormone therapy.
Personalised Care: Working With Professionals
PCOS symptoms can vary widely, especially when menopause comes into play. For this reason, personalised support is invaluable. Working with a nutrtional therapist and doctor specialising in PCOS and menopause can help in tailoring healthcare and dietary strategies that meet your unique needs. For those who experience insulin resistance or metabolic syndrome, regular monitoring and a detailed nutritional plan can make a significant difference in overall wellbeing.
Living Well With PCOS Beyond Menopause
PCOS is a lifelong condition that requires ongoing attention even beyond menopause. By adopting healthy lifestyle habits, seeking professional support when necessary, and making small, consistent changes, women can manage their symptoms and maintain a high quality of life through this transition.
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References:
Lenart-Lipińska, M. et al. (2014). Polycystic ovary syndrome: clinical implications in perimenopause. Prz Menopauzalny, 13(6).
Minooee, S. et al. (2018). Prediction of age at menopause in women with polycystic ovary syndrome. Climacteric, 21(1).
Palomba, S. et al. (2015). Complications and challenges associated with polycystic ovary syndrome: current perspectives. International Journal of Women's Health, 7.
Welt, C.K. & Carmina, E. (2013). Lifecycle of polycystic ovary syndrome (PCOS): from in utero to menopause. Journal of Clinical Endocrinology & Metabolism, 108(10).
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