What Is PCOS? Types, Symptoms, and How to Support It Naturally

September marks PCOS Awareness Month, and yet this condition remains one of the most misunderstood and underdiagnosed hormonal imbalances people face today.

Polycystic Ovary Syndrome (PCOS) affects up to 1 in 10 people with a menstrual cycle, but so many of us can go without a proper diagnosis. What makes it so difficult to diagnose is that PCOS doesn’t always show up the same way in everyone. Some experience missed periods and acne, others struggle with fatigue, hair loss, or fertility challenges. Some have no visible “cysts” at all.

At its core, PCOS is about hormone dysfunction - and your skin, cycle, mood, energy, and metabolism are all affected by that delicate hormonal balance.

The good news is that you can absolutely support PCOS with nutrition and lifestyle changes. Just as PCOS doesn’t show up the same in everyone, the way you manage it might look very different to someone else. 

What Is PCOS? A Hormonal Condition with Many Faces

Despite the name, PCOS doesn’t necessarily mean you have ovarian cysts. In fact, many people with PCOS don’t have cysts at all.

Polycystic Ovary Syndrome is a complex hormonal condition that affects how your ovaries function. The root issues typically include:

• Elevated androgens (such as testosterone or DHEA)

• Insulin resistance

• Irregular or absent ovulation

This hormonal imbalance can disrupt your menstrual cycle, affect your skin and hair, increase inflammation, and make it more difficult to maintain a healthy weight or steady energy levels.

PCOS is also a spectrum condition which means that symptoms and severity varies widely from person to person. Some women may struggle with every textbook symptom. Others might have a completely regular cycle but still experience things like acne, fatigue, or insulin resistance.

Recognising the Symptoms of PCOS

Many of the symptoms of PCOS are related to how your body produces and responds to hormones. Some are more widely known, while others often go unnoticed or misdiagnosed.

Clinical Symptoms Include:

• Irregular or absent periods

• Difficulty conceiving due to irregular ovulation

• Excess hair growth (face, chest, stomach)

• Oily skin or persistent acne

• Hair thinning or hair loss (especially at the crown)

• Weight gain or difficulty losing weight

Other Common (But Overlooked) Symptoms:

• Painful or unusually heavy/light periods

• Fatigue or brain fog

• Mood swings, anxiety, or depression

• Skin tags (especially around the neck or underarms)

• Sleep disturbances or sleep apnea

Because PCOS affects multiple things, many women are misdiagnosed with other conditions or told their symptoms are “just normal.” But none of these things are just normal. They’re signals from your body that something deeper is going on.

The 4 Types of PCOS And Why It Matters

Understanding which type of PCOS you’re dealing with can help you tailor your lifestyle and nutrition approach more effectively.

1. Androgen Dominant PCOS (The most common type which affects 70% of PCOS cases)

This is caused by elevated androgens like testosterone. Common symptoms include acne, oily skin, excess facial/body hair, and scalp hair thinning.

2. Adrenal PCOS

This form is often stress driven and marked by elevated DHEA levels (an androgen made in the adrenal glands). It's usually related to high cortisol and chronic stress, rather than insulin resistance.

3. Inflammatory PCOS

This type is fuelled by chronic inflammation often rooted in gut issues, immune responses, or long term exposure to inflammatory foods and toxins. Common signs include joint pain, fatigue, skin flares, or digestive issues.

4. Post-Pill PCOS

Some women develop PCOS symptoms after stopping hormonal contraception, particularly the pill. This can cause a temporary surge in androgens and disruption in ovulation, leading to acne and irregular cycles.

Knowing your type can help you work with your body instead of against it, this is something Melanie explores in detail during her 1:1 consultations.

PCOS and Acne: What’s the Connection?

One of the most frustrating visible symptoms of PCOS for many women is hormonal acne, especially along the jawline, chin, and cheeks.

The link lies in those elevated androgens, hormones like testosterone that stimulate excess oil (sebum) production, clog pores, and increase inflammation. And when insulin resistance is involved (which affects up to 80% of women with PCOS), it drives androgen levels even higher.

To make things more complex, inflammation and poor liver detox can make your skin slower to heal, more prone to scarring, and more sensitive overall.

That’s why so many of us have breakouts that don’t respond well to conventional acne treatments - because the root cause isn’t just in the skin. It’s in the hormones.

How to Support PCOS Nutritionally

No two PCOS journeys are the same, but blood sugar stability and anti-inflammatory foods are key players in most healing plans.

Healthy Fats for Blood Sugar Balance

Fats help stabilise blood sugar and keep you fuller for longer, which is key for reducing insulin resistance. Include:

• Avocados, olive oil, coconut oil

• Nuts and seeds

• Fatty fish like salmon

• Pastured or grass-fed meats

Pair healthy fats with any source of carbohydrates to minimise blood sugar spikes.

Low Sugar Fruits

Berries, kiwi, grapefruit and green apples are great options. They’re lower in natural sugar but packed with antioxidants. Pairing fruit with a handful of nuts or a spoonful of nut butter helps support steady energy and better hormone balance.

Cruciferous Veg and Fibre

Broccoli, kale, cabbage, and Brussels sprouts are fantastic for oestrogen detox and liver support. Fibre also promotes healthy bowel movements, a vital part of removing excess hormones.

Zinc + Magnesium Rich Nuts & Seeds

Cashews, sunflower seeds, and Brazil nuts help balance androgens like testosterone. Magnesium rich foods like almonds and hazelnuts support better insulin sensitivity, reduce cravings, and ease PMS symptoms.

Foods That May Worsen PCOS Symptoms

• Refined sugar: Causes blood sugar spikes → insulin spikes → testosterone spikes

• Gluten: Can disrupt hunger hormones (like leptin) and trigger inflammation in sensitive individuals

• Dairy: May increase insulin like growth factor (IGF-1), which can elevate androgens

• Refined oils (vegetable, rapeseed, sunflower): High in omega-6 and linked to inflammation

Simple swaps that make a difference:

• Switch to 70%+ dark chocolate

• Enjoy sweet treats after meals, not on an empty stomach

• Try a shot of apple cider vinegar before a high carb or sugary meal

• Buy grass fed meat and eggs when possible (they're now available in Aldi & Lidl!)

Lifestyle Factors That Support PCOS (That Aren’t About Food)

PCOS is as much about lifestyle as it is about diet. Here are a few non-negotiables Melanie encourages her clients to consider:

• Prioritise sleep: 7 - 9 hours of quality sleep helps regulate blood sugar, cortisol, and appetite hormones

• Manage stress: Chronic stress drives cortisol, which increases androgen production

• Exercise gently and consistently: Think walking, strength training, or Pilates - not endless cardio

• Limit alcohol: It disrupts hormones, blood sugar, and sleep

• Reduce inflammatory oils: Swap seed oils for olive or avocado oil wherever possible

You Deserve Personalised Support

Healing PCOS isn’t about “fixing” your body. It’s about listening, understanding what’s going on beneath the surface, and making supportive changes that honour your hormones, skin, and whole wellbeing.

Whether you’re newly diagnosed or suspect you may have PCOS, Melanie offers Virtual Consultations that explore your symptoms holistically. From personalised nutrition and supplement guidance to skincare and hormone balance support, you’ll walk away with a plan tailored just for you.

 Book your 1:1 consultation here or find out more about PCOS and other hormonal related issues by browsing our E-books.