How I reversed polycystic ovarian syndrome and avoided diabetes

There’s an integral link between polycystic ovarian syndrome (PCOS) and diabetes.

PCOS is a medical condition where cysts form on the ovaries (impacting ovulation, a woman’s menstrual cycle, and her fertility). These cysts are essentially caused by a hormone imbalance.

Type 2 diabetes is also essentially caused by a hormone imbalance – The body either isn’t producing enough insulin or has developed a resistance to it.

With both conditions related to hormones, it’s no surprise that studies have found women who live with PCOS are far more likely to be diagnosed with type 2 diabetes than women without PCOS – Many women with PCOS also struggle to maintain a healthy lifestyle and get diagnosed with diabetes or prediabetes before the age of 40.

At 26, I was diagnosed with prediabetes by my gynaecologist.

By that point, I’d already been living with PCOS for some time and had been struggling with weight gain, hair loss, depression, anxiety, and all the other fun things that come with having PCOS.

So, as you can imagine, I didn’t take the news well.

My doctor told me, in no uncertain terms, that if I wanted to avoid getting type 2 diabetes (and living with the condition for the rest of my life), I had to take serious steps to improve my lifestyle and take charge of my health. It was a huge eye-opener for me, and kickstarted my research into the topic – I used to spend hours and hours deep in the bowels of the internet because I’d decided the only way to avoid getting diabetes was to know everything there was to know about the disease, and then change for the better.

And after extensive research (using both online sources and loads of books from my local bookstore), I devised 3 easy but crucial rules I’ve sworn by ever since my diagnosis.

And guess what? I don’t have diabetes or prediabetes anymore, and I’ve even managed to somehow reverse my PCOS – Much to the surprise of my doctors, because as it turns out there’s no cure for PCOS.

So, without further ado, here are my non-negotiable tips if you have PCOS and want to avoid getting diabetes.

Rule #1 – Get off the couch

The best thing you can do to manage your PCOS (and also avoid diabetes) is get moving.

Physical movement (whether it’s exercising in the gym, yoga, swimming, dancing, running, or participating in a sport) is the key to preventing or delaying health issues.

If you’re like me and detest exercise, start small and simply focus on increasing your daily steps – I started walking 10,000 steps daily and then added a bit of yoga into my weekly routine.

You can even try Zumba, pilates, or aerobics. It doesn’t matter what it is, as long as you enjoy it and it gets you moving.

Rule #2 – Balance your blood sugar levels

Balancing your blood sugar levels is another key factor in reversing PCOS and avoiding diabetes.

You can balance your blood sugar levels by following a fibre-rich diet and including lots of leafy green vegetables, whole grains, fruits and legumes. Limiting your carbohydrates also helps, and try to include healthy fats (such as avocados, olive oil, seeds and nuts).

At the same time, cut down on sugar and refined foods – They can lead to hormone imbalances and increase insulin resistance.

If you’ve got a sweet tooth (like me), it can be hard. But you don’t have to eliminate sugar entirely. Just reduce it, and treat yourself to a cheeky dessert every once in a while – You only live once!

Rule #3 – Don’t ignore your mental health

Finally, and I can’t stress this enough, take care of your mental health.

Women with PCOS are at a greater risk of getting depression, anxiety and insomnia. And as someone who went through the terrible effects of these health issues in my 20s, I urge all women with PCOS to take steps to manage stress levels.

Do things you enjoy, and indulge yourself from time to time. Practise mindfulness, meditate, or spend time with loved ones – Do what brings you joy!

And if you’re struggling with your mental health, it’s a good idea to talk to a professional. Because believe it or not, your mental health is directly linked to your physical well-being.

Final thoughts

There you have it! These are the core principles I stood by for 3 years before I finally managed to reverse my PCOS and prediabetes.

I know theory is always easier than putting it into practice, but my final piece of advice is this – Start small and go from there. As the adage goes, Rome wasn’t built in a day.