Understanding the 4 Types of PCOS and How to Manage Them Naturally

Polycystic Ovary Syndrome (PCOS) is a hormonal condition that affects many women of reproductive age. While PCOS is one of the most common causes of infertility, irregular cycles, and hormonal imbalances, it's important to note that not all cases of PCOS are the same. There are actually four distinct types of PCOS, each with its own set of causes, symptoms, and management strategies.

Understanding which type of PCOS you have is key to determining the most effective way to manage your condition naturally. In this post, we'll dive into the four types of PCOS, what causes each type, the symptoms you may experience, and how to manage each type effectively with natural strategies.

The 4 Types of PCOS and How to Manage Them

1. Insulin-Resistant PCOS

What it is:
Insulin resistance is one of the most common causes of PCOS. When your body becomes resistant to insulin, it struggles to use it effectively. As a result, your pancreas produces more insulin to compensate. High levels of insulin can stimulate the ovaries to produce excess androgens (male hormones), such as testosterone, which leads to irregular periods, ovarian cysts, and hirsutism (excess hair growth).

Symptoms:

• Weight gain, especially around the abdomen

• Fatigue or feeling sluggish

• Sugar cravings

• Irregular periods

• Excess body hair or acne

How to Manage It:

• Diet: Follow a low-glycemic, whole-foods-based diet. Focus on high-fiber vegetables, healthy fats, lean proteins, and whole grains, while avoiding refined sugars and processed foods.

• Exercise: Incorporate regular exercise to improve insulin sensitivity. Aim for strength training, walking, or yoga—moderate, consistent movement is key.

• Supplements: Consider Inositol (myo-inositol and D-chiro inositol) to improve insulin sensitivity and support ovarian function. Vitamin D and Magnesium also help with insulin regulation.

• Stress Management: Chronic stress can worsen insulin resistance. Implement practices like deep breathing, meditation, or gentle yoga to reduce cortisol levels.

2. Inflammatory PCOS

What it is:
Chronic inflammation is another common contributor to PCOS. In this type of PCOS, inflammation causes the body to release higher levels of insulin, which triggers excess androgen production. This leads to hormonal imbalances and worsens symptoms like acne and irregular periods.

Symptoms:

• Bloating or digestive discomfort

• Fatigue and feelings of sluggishness

• Chronic pain or headaches

• Breakouts or acne

• Mood swings

How to Manage It:

• Anti-inflammatory foods: Focus on an anti-inflammatory diet that includes foods like turmeric, ginger, berries, leafy greens, and omega-3-rich foods (salmon, chia seeds, flaxseeds).

• Supplements: Consider omega-3 fatty acids, turmeric, and vitamin D to reduce inflammation and promote overall health.

• Exercise: Gentle movement, such as walking, swimming, or yoga, can reduce inflammation and increase blood circulation.

• Gut Health: Since inflammation can originate in the gut, incorporating probiotics and fermented foods like kimchi and sauerkraut can help support gut health and reduce systemic inflammation.

3. Post-Pill PCOS

What it is:
Some women develop PCOS symptoms after discontinuing hormonal birth control (the pill). This type of PCOS can be caused by a hormonal imbalance that arises after stopping the pill, as the body tries to return to its natural cycle. The pill often masks symptoms of PCOS, and once stopped, the symptoms may resurface.

Symptoms:

• Irregular periods after stopping the pill

• Cystic acne or oily skin

• Excess hair growth on the face or body

• Fatigue and weight gain

• Difficulty conceiving

How to Manage It:

• Regulate Your Cycle: Support your body as it works to rebalance its natural hormones by eating a nutrient-dense diet rich in healthy fats, proteins, and vegetables.

• Supplements: Vitex (Chaste Tree Berry) can help regulate the menstrual cycle. Additionally, Inositol has been shown to support ovarian function and improve insulin sensitivity.

• Gentle Detox: Liver detoxification is key when recovering from the pill. Focus on liver-supportive foods like beets, cruciferous veggies, and turmeric to help your body detoxify naturally.

• Patience: It can take time for your body to reset after coming off birth control. Give your body time to adjust while supporting it with the right nutrients and lifestyle changes.

4. Adrenal PCOS

What it is:
Adrenal PCOS is caused by an overproduction of androgens (male hormones) from the adrenal glands, rather than the ovaries. This form of PCOS is often associated with chronic stress and the body’s inability to manage it properly, leading to hormonal imbalances.

Symptoms:

• Fatigue and exhaustion

• Weight gain or difficulty losing weight

• Excessive hair growth (hirsutism)

• Irregular periods

• High stress levels and anxiety

How to Manage It:

• Stress Reduction: Since adrenal PCOS is driven by stress, incorporating daily stress-reducing practices like mindful breathing, meditation, and gentle movement can help reduce cortisol levels.

• Sleep: Ensure you are getting quality sleep each night (7-9 hours). A consistent sleep schedule is vital for adrenal health.

• Supportive Foods: Focus on a balanced diet with plenty of healthy fats, protein, and fiber. Magnesium-rich foods (spinach, pumpkin seeds) can help calm the nervous system.

• Adaptogens: Consider adaptogenic herbs like ashwagandha, rhodiola, and holy basil, which help the body manage stress and support adrenal function.

Embrace Your Unique Path to Healing

Understanding that there are four types of PCOS is key to managing this hormonal condition effectively. Whether your PCOS is driven by insulin resistance, inflammation, post-pill imbalances, or adrenal dysfunction, it’s possible to manage and thrive with the right lifestyle changes and natural approaches.

At Root Nutrition & Wellness, we’re here to guide you every step of the way in your healing journey. Whether it’s through personalized coaching or resources like Balanced & Blooming, we’ll provide the tools and support to help you balance your hormones, optimize your fertility, and feel your best.

Ready to take control of your hormonal health and manage your PCOS naturally? Apply for 1:1 coaching to receive a personalized plan tailored to your unique needs, or join Balanced & Blooming to get started on your transformative wellness journey today!