The Truth About PCOS and Perimenopause
Did you know that women with Polycystic Ovary Syndrome (PCOS) tend to reach menopause around 2 years later than women without PCOS?
Many women first notice symptoms of PCOS while trying to conceive or during pregnancy, since it’s directly related to fertility and ovary health. Yet, it still takes an average of 2 years and 3 doctors for a woman to be diagnosed with PCOS. It’s critical women receive timely care and a proper diagnosis of PCOS as soon as possible because once a woman reaches perimenopause, diagnosing PCOS becomes incredibly more difficult. This becomes impossible for a doctor to diagnose after a woman reaches menopause.
If you do have PCOS, you might be wondering what that means for your symptoms as you near the hormone fluctuations of perimenopause. Will PCOS symptoms subside? Will they get worse? Keep reading to learn more about PCOS and the truth about what to expect as you get closer to perimenopause…
PCOS is the most common endocrine disorder in women impacting as many as 1 in 5 women worldwide, but up to half don’t show any symptoms.
PCOS is a hormonal imbalance disorder that can increase your risk of certain health conditions as you age and progress into perimenopause. But there’s an astounding lack of knowledge surrounding PCOS and it’s why taking an active part in your hormonal health now, will pay off in the long run.
How to tell PCOS symptoms from perimenopause symptoms
Both conditions are directly intertwined with female sex hormones which makes it difficult for doctors to diagnose women with PCOS while in perimenopause. PCOS shares similar symptoms to the 34 recognized symptoms associated with perimenopause, but logging your symptoms will help you stay on top of things and tackle issues before they snowball.
If you’re trying to see which condition your symptoms could be linked to, here’s an easy breakdown:
Symptoms that could be linked to PCOS or perimenopause:
Irregular or missed periods
Headaches
Infertility
Mood swings
Hair loss or growth
Sleeping difficulties
Weight gain around the abdomen
Pelvic pain
Symptoms associated mainly with PCOS:
Acne and oily skin
Symptoms associated mainly with perimenopause:
Hot flashes and night sweats
Libido changes
Stress incontinence
Urinary changes or urinary tract infections
Vaginal dryness or discomfort during sex
Talk to your doctor if you’re experiencing confusing symptoms that feel out of the ordinary.
Will perimenopause make PCOS symptoms go away?
No, your PCOS symptoms will likely continue to happen throughout perimenopause and following menopause as well. Menopause doesn’t “cure” PCOS unfortunately (although that would be nice wouldn’t it?). Research has found that women with PCOS may still exhibit different levels of sex hormones, such as estrogen and progesterone, even after menopause than those without PCOS — suggesting hormonal imbalances may still be present even after perimenopause.
Perimenopause lasts generally around 4 years before reaching menopause, but some women experience symptoms for 10 years or longer.
We do have some positive news though! Some studies and experts are seeing PCOS as actually having a lower risk of complications after menopause, but research is very limited and more studies are needed to investigate those claims…
Find out more: Perimenopause vs. menopause: what’s the difference?
How to manage PCOS symptoms during perimenopause
When it comes to PCOS, research has shown that your diet is critical in helping manage your symptoms, supporting a healthy weight, regulating insulin production, and increasing sensitivity. As estrogen begins declining, lowered muscle mass and a slowing metabolism can lead to insulin spikes, which can shift weight gain to the abdomen, hips, and thighs.
Add more plant-based foods to your diet
A 2019 review found the nutrients in plant-based foods can decrease harmful bacteria strains while increasing levels of good bacteria in the gut. The Mediterranean diet has been praised for years for its anti-inflammatory abilities and high-fiber content that keep your digestive system running smoothly. Fruits, vegetables, and other plant foods boast a ton of antioxidants, which help to decrease oxidative stress your body is experiencing at this time.
Ditch carbohydrate cravings and eat more regularly
Women with PCOS are more likely to have insulin and blood sugar levels that fluctuate more, which has been associated with a reactive low blood sugar after meals. This can lead to craving carbohydrates, something frequently reported by women with PCOS.
Find fun ways to get your body moving
Making time for light exercise or practicing strength training is a great way to help manage symptoms linked to both PCOS and menopause! Many women with PCOS also have insulin resistance, and exercising regularly is a great way to keep improving insulin sensitivity and regulate blood sugar levels. Building muscle also stimulates the production of osteoblasts — cells that help build out bones and help to increase bone mass!
Set the mood for good sleep
Your gut follows a circadian rhythm just like the rest of your body, so when you disrupt your sleep cycle, your eating cycles can fluctuate too, and start a vicious cycle. This impact on your microbiome and can further exasperate hormonal aspects of PCOS and make symptoms even more intense. Sleep deprivation, even just partial, has also been shown to alter your gut bacteria in as short as 48 hours and reduce cognitive functioning.
Track, track, track your symptoms!
The only way to notice changes in your body right when they happen is to really know what’s going on with your body. Next time you feel a hot flash come on, a headache pop-up, or maybe something you’ve never seen before — make a note in your MBODY app! We make it easy to track your symptoms alongside your cycles and notice trends as they happen. We have a guided daily check-in where you can log your symptoms and get personalized recommendations to help you better manage whatever it is you’re dealing with
Use an easy plate model to keep yourself on track
Research has proven the significant impact diet can have on PCOS, as well as perimenopause symptoms because the food we eat helps to regulate estrogen metabolism and excretion. So if you have PCOS, it’s helpful to aim for less than 30% of your diet to come from healthy fats, around 20% from lean protein, and the remainder 50% should be comprised of low-glycemic index carbohydrates, such as vegetables, lentils, or whole grains. Use this plate model as a rule of thumb when you’re choosing snacks to curb those cravings.
What questions do you have about PCOS and perimenopause? Is this something you feel prepared for? Let us know in the comments below, reach out to us on Instagram, or send us an email directly to share your thoughts and we’ll do our very best to help.
Be sure to check out workouts tailored to fit your current activity level, gratitude practices, and more on the MBODY app — available on the App Store and Google Play Store today!
