R O B I N S A I R F O R C E B A S E

H E A L T H A N D W E L L N E S S C E N T E R
Signs and Symptoms
PCOS
Cause and
Diagnosis
Less than 50% of those with
PCOS have actually been
diagnosed. PCOS cant be
diagnosed with one test alone, so
your health provider will also ask
if you are experiencing any of the
signs and symptoms associated
with PCOS.

PCOS has many health risks that
could be present or develop later
in life, including:
Diabetes
Infertility and increased risk of
miscarriages
High cholesterol
High lipids
Liver disease
Higher risk of endometrial
cancer
Higher risk of gestational
diabetes
4 to 7 times higher risk of
heart attacks
High blood pressure
Obesity
What is PCOS?
PCOS (Polycystic Ovary Syndrome) is the most common
endocrine disorder in females, affecting 5-10% of
reproductive-age women. PCOS is responsible for 70% of
infertility issues in women who have difficulty ovulating.
PCOS has many signs and symptoms that vary between
individuals, but the most common are weight gain or
difficulty losing weight, irregular menstrual cycles, multiple
cysts on the ovaries, acne, fatigue, hirsutism (excess hair
growth on face and body) and infertility, to name a few.
High levels of androgens (male hormones such as
testosterone) are released from the ovary, causing many
of the signs and symptoms.
Weight gain
Difficult losing
weight
Heavy, irregular
or absent
menstrual cycles
Intense
carbohydrate
cravings

Multiple cysts on
ovaries
Fatigue
Male pattern hair
growth (chest, face,
back, lower
abdomen, fingers,
toes)
High blood pressure

Hair loss from the
head
Infertility
Excessive
abdominal weight
(>35 inches)
Hypertension
High cholesterol
Acne





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To understand PCOS it helps to be familiar with insulin, which
is a hormone in the body that transports glucose (or blood
sugar, the bodys main source of fuel) into our cells where it
can be used as energy. For example, if you just ate a bagel,
since its a carbohydrate your body will first break it down into
smaller blood sugar particles. Insulin is then released from the
pancreas to put the blood sugar into your cells where they are
needed for energy. Up to 70% of women with PCOS have
insulin resistance; which means that the normal amount of
insulin released is not enough to move blood sugar into the
cells. More insulin is released into the blood stream to make
up for this, which can lead to diabetes.
Nutritional Treatment

Symptoms of PCOS can be improved with diet and
exercise. Studies have shown that a moderate weight
loss of 5-7% of total body weight may significantly
improve symptoms and help to regulate menstrual
cycles.

Maximize Metabolism & Eat Complex Carbohydrates.
Combat cravings by eating small consistent meals
every 3-4 hours. Replacing refined carbohydrates
(like white bread and rice) with complex
carbohydrates or whole grains helps to regulate
insulin levels, improve satiety, and reduce cholesterol
levels.

Eat more fiber.
Fiber-rich foods are more filling, which leads to a
longer lasting full feeling after a meal. The suggested
intake for women is 25-35 grams per day, which can
be easily met with a diet that includes a variety of
fruits, vegetables, legumes, and whole grains.

Chose plant-based meals & reduce processed foods.
Make half of your plate fruits and vegetables to get
more nutrients and decrease sodium intake.

Eat healthy fats.
Eating foods rich in omega-3 fatty acids helps
increase your healthy cholesterol to promote heart
health. Foods with omega-3s include walnuts, egg
yolks, flaxseed, chia seeds, and fatty fish.

Get more vitamin D.
Vitamin D plays a role in blood sugar regulation,
helping to control your PCOS symptoms. Consume
fortified dairy products, orange juice and cereals, try a
supplement, or have short skin exposure without
sunscreen, about 10 minutes per day.


Exercise

Aim for 30-60 minutes of exercise most
days. Here are some ways to be more
physically active throughout the day:

Schedule your day around exercise
Spread out exercise in 10 to 15
minute increments instead of all at
once
Walk instead of driving
Park the car in the furthest parking
spot possible from an entrance
Do laps around the mall before
shopping
Exercise while watching TV or
during commercial breaks
Make family time active; ride bikes,
play outside, go to a park
Wear a pedometer and try to get
10,000 or more steps a day
Take the dog on longer walks
Do yard work and house cleaning
Try new things! Get outside, try
yoga, or give zumba a chance!



Insulin and PCOS


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