Patient guide
PCOS Self-Management Guide
A comprehensive lifestyle and medical management guide for women with PCOS trying to conceive — diet, exercise, supplements, and medications.
Understanding PCOS
PCOS affects 1 in 8–10 women. It is a hormonal condition — too much insulin, too much LH, too many androgens. The good news: PCOS is one of the most treatable causes of infertility.
Lifestyle is the Most Powerful Medicine
Exercise
- 150 minutes of moderate activity per week (brisk walking, swimming, cycling)
- Strength training 2x/week improves insulin sensitivity
- Even 5–10% weight loss (if overweight) significantly improves ovulation
Diet for PCOS
- Low glycaemic index: prefer whole grains, lentils, vegetables over white rice and refined flour
- Reduce sugar — check labels for hidden sugars in packaged foods
- Increase fibre — soluble fibre (oats, psyllium husk) lowers insulin
- Protein at every meal prevents blood sugar spikes
Supplements with Evidence in PCOS
- Myo-inositol + D-chiro-inositol (40:1): Improves insulin sensitivity, restores ovulation — 2g + 50mg twice daily
- Vitamin D: Improves insulin, PCOS symptoms — 2000–4000 IU/day
- NAC (N-acetylcysteine): Antioxidant, improves egg quality — 600 mg twice daily
- Omega-3: Reduces inflammation, lowers androgens — 1000–2000 mg EPA+DHA
Medical Options for Ovulation
- Metformin — reduces insulin resistance
- Letrozole — first-line ovulation induction
- Clomiphene citrate
- Gonadotropin injections
- Laparoscopic ovarian drilling
- IVF if all else fails