What is the Connection Between PCOS And Metabolic Syndrome?

Polycystic ovary syndrome (PCOS) is a pretty common hormonal disorder among women. Pretty much everyone has heard of it, but few that don’t have it are aware of the sheer scope of this condition. Hormones impact EVERYTHING, so not only do women with PCOS experience the well-known reproductive symptoms like irregular periods and infertility, but we Cysters often have to deal with a long list of other symptoms that affect our mind, heart, and even our metabolism! 

“Metabolic Syndrome” is a phrase you’ll probably come across when you really start diving into your chronic symptoms and how they relate to your PCOS diagnosis. The question is, what does it actually refer to and how does it relate to PCOS? Metabolic syndrome is one of those manifestations of PCOS that can happen when some of the root causes of your symptoms, like insulin resistance, inflammation, and hormonal imbalances, go unmanaged for too long. 

Metabolic syndrome is defined as a collection of conditions or symptoms that happen all at once to put you at an increased risk of long-term complications like cardiovascular disease and type 2 diabetes. Basically, the metabolism is NOT functioning properly and multiple markers like high insulin levels and high blood pressure are alerting us of that! However, the effects of PCOS can make it really hard to manage these root problems and turn the conditions around. 

So, today, I am going to explain the link between PCOS and metabolic syndrome, and then I’ll give you some tips to get your metabolism under control and experience symptom-relief naturally! Let’s get into it:

What is the Connection Between PCOS And Metabolic Syndrome?

Though PCOS is often thought of as a reproductive issue, it’s actually a hormonal condition! Because of this, Cysters often experience a long list of daily symptoms that can all find their root in insulin resistance, inflammation, or hormonal imbalance. We’re no strangers to metabolic symptoms like weight gain, intense cravings, and skin darkening. So, does that mean you have metabolic syndrome as a comorbidity of PCOS? Maybe! 

Does PCOS Cause Metabolic Syndrome?

Yes. Polycystic ovarian syndrome CAN cause metabolic syndrome—or it can at the very least be one of the risk factors! This is because about 80% of women with PCOS struggle with insulin resistance, which is where your body doesn’t break down glucose correctly. Instead of converting it to energy (like it’s supposed to), our bodies store the sugar as fat and much of it is absorbed into the bloodstream. This leads to high blood glucose levels, weight gain, fatigue, cravings, and more!

But, why? We’re not actually sure of the exact connection between PCOS and insulin resistance, but it can be worsened by two other trademark root issues of PCOS: inflammation and hormonal imbalances. Hormone imbalances like high androgens (male sex hormones) and high cortisol (stress hormones) can worsen insulin resistance! Hyperandrogenism naturally makes our bodies less responsive to insulin. And, high stress hormone levels tell our body that we’re in danger and to pack on pounds for the oncoming storm, worsening our insulin resistance further. 

Then there’s inflammation! Inflammation is when your immune system attacks healthy cells, instead of responding to toxins and bacteria. It’s known as “autoimmunity” and it puts your body in a state of constant, low grade inflammation that can cause a variety of symptoms, including disrupted insulin signaling . . . AKA insulin resistance! 

The worst part about all of this? Each problem: inflammation, hormonal imbalance, and insulin resistance feed into one another in a difficult cycle. So, when unmanaged, insulin resistance can rise and rise and cause the cluster of conditions known as “metabolic syndrome.” 

PCOS Metabolic Syndrome Symptoms

In order to have metabolic syndrome, you have to have at least 3 of the following conditions: 

• Obesity: Cysters often have “PCOS Belly,” which is where there is a disproportionate amount of weight in the abdomen, which is a symptom of insulin resistance.
• High Blood Pressure: High blood pressure is anything higher than 130/80. Blood pressure can rise due to insulin resistance affecting blood vessel function and fluid balance.  
• High Blood Sugar Levels: Here’s the one we’ve been talking about! Insulin resistance raises blood glucose levels. 
• High Blood Triglycerides: As your body produces more insulin, it also produces more triglyceride (AKA, bad cholesterol.) 
• Low HDL Cholesterol: When cells become resistant to insulin, it disrupts the normal process of HDL synthesis and metabolism. 

Why Is it Important to Manage Metabolic Syndrome with PCOS?

Metabolic syndrome means that you’re at a greater risk of cardiovascular disease, type 2 diabetes, stroke, and organ damage. However, the symptoms of metabolic syndrome aren’t just inevitable down the road, but Cysters with metabolic conditions will likely experience all sorts of chronic symptoms as a result of insulin resistance and high blood pressure! These are just a few of the symptoms of PCOS where metabolic syndrome may be to blame:

• Irregular menstrual cycles 
• Weight gain and difficulty losing weight 
• Fatigue
• Increased hunger
• Intense cravings 
• Acne
• Darkened skin patches 
• Hair loss
• Infertility 
• Headaches 
• Swelling

This is why paying attention to these metabolic syndrome markers is important! Luckily, you can manage this all naturally and reverse or prevent metabolic syndrome. Here’s what you need to do:

How To Manage Metabolic Syndrome In PCOS

Maintain a balanced diet.

Since we’re talking about metabolism and blood sugar, eating well is one of the best things you can do to remedy your symptoms! The right foods can not only help you keep your insulin resistance down, but they can help your body heal overall for tons of PCOS symptom relief! Inflammation, hormonal imbalances, and insulin resistance can all be managed with a balanced diet. 

I recommend a gluten- and dairy-free anti-inflammatory diet that’s mindful of your carb tolerance. That may sound restrictive on the surface, but it’s not at all! You can still eat your favorite foods—just with a few ingredient substitutions. Think, gluten-free pizza crust, dairy-free milk, and alternative sweeteners. You can find all of my delicious PCOS-friendly meals to combat metabolic syndrome on The Cysterhood app. You’ll find everything from chocolate hummus for your favorite fruits to buffalo chicken pizza for an indulgent dinner with friends!

Do regular slow-weighted workouts.

We often think of exercise as being a tool to lose weight and gain muscle. Of course, it does do that, but it can actually be beneficial to your body in more ways than that! The right exercises can improve insulin resistance, by increasing your body’s need for glucose and energy. (So it burns up that extra sugar!) 

Additionally, when you exercise, your muscles release proteins called cytokines, which are naturally anti-inflammatory—which is also good for your metabolism! If all that wasn’t enough, exercise can reduce stress hormones and testosterone levels. All-in-all, exercise can help with almost every root issue of metabolic syndrome! However, not every exercise will have the same effect. I recommend slow-weighted workouts that don’t elevate your heart rate and stress levels, but exercise your whole body to get you the results you want! You can find lots of workout plans on The Cysterhood app.     

Improve your sleep hygiene. 

Sleep plays a critical role in our body’s normal functioning. During sleep, our adrenal system carries out lots of background processes to regulate our hormones. However, when we sleep poorly or not enough, these actions can’t be totally completed. This means hormonal imbalances and increased insulin resistance!

For example, stress hormones are mitigated during sleep, so without enough sleep, we wake up with those cortisol levels still high! The same goes for androgens, and studies actually show us that insulin sensitivity improves overnight too with proper hormonal changes. So, getting a good night’s sleep is essential! But . . . I know that can be hard with PCOS. Cysters are literally 50% more likely to experience sleep disturbances over other women! I have some tips for better sleep with PCOS in this post!

Practice stress management.

As we’ve discussed, high cortisol or stress hormone levels can negatively impact your insulin resistance and metabolic syndrome status. The more stress hormones that are on our body, the more our body perceives we are in danger and need to store fat and sugar! So, reducing stress is key. 

I recommend practicing self-care, getting out in nature, doing things you love, and, of course, following the tips on this list to relieve stress on your body and mind. One of the biggest missteps women make when managing their weight or metabolic syndrome is not considering stress in their healing plan. It can make a HUGE difference! 

Avoid caffeine and alcohol.

Another good way of supporting your body and healing your metabolic syndrome is by avoiding caffeine and alcohol when possible. Caffeine actually works by stimulating your body to produce cortisol. If you’re a woman with PCOS who is already running on high stress hormones, adding more is not a good idea! It can worsen insulin resistance and actually make you feel more tired as your body experiences adrenal fatigue from trying to produce so much cortisol. 

Alcohol is a bit of a different story. It is high in carbs, which won’t be helpful for your blood sugar, but beyond that, alcohol can be inflammatory and inhibit proper liver functioning. The liver is essential for breaking down excess hormones, so really alcohol isn’t doing you any favors in the metabolic syndrome department! It’s best to avoid it as often as you can. (It’s okay to indulge here and there!) Here’s more on why you should avoid caffeine with PCOS and why you should avoid alcohol with PCOS.

Take the right supplements.

The daily recommended vitamins and minerals help our bodies perform optimally in every way. However, even with a super intentional diet, it can be hard to get all the recommended daily nutrients. This is where supplements come in handy! They can give your body that extra boost it needs to increase insulin sensitivity, reduce inflammation, and balance hormones. Here are some of the best supplements for PCOS metabolic syndrome:

Multivitamin: 

Multivitamins are packed with tons of essential vitamins and minerals! This way, you don’t have to buy 12+ bottles of vitamins for small doses of every nutrient you need to thrive. The Ovafit multivitamin is called the “MetaMulti” and it contains vitamins and minerals to help with metabolic syndrome. Vitamin C, vitamin D3, vitamin E, vitamin B6, thiamin, riboflavin, niacin, biotin, pantothenic acid, magnesium, zinc, manganese, chromium, and molybdenum are all helpful for either improving hormone balance, insulin sensitivity, or inflammation! You can read more about the MetaMulti here!         

Curcumin: 

Curcumin AKA turmeric, is known to be great for reducing inflammation! But, beyond its anti-inflammatory benefits, curcumin has also been shown to help improve insulin resistance. It’s included in the Metabolism Plus bundle from Ovafit! Here’s more on curcumin for PCOS. 

CoQ10: 

Coenzyme Q10 is known for its fertility benefits. However, it’s also been shown to potentially improve insulin sensitivity and proper cholesterol levels! Since both cholesterol and high blood sugar are components of metabolic syndrome, this could be a great addition to your supplement routine! It’s also in my Metabolism Plus bundle!   

Omega-3: 

Omega-3 fatty acids are another powerhouse for PCOS metabolic syndrome! It can help improve insulin resistance, lower inflammation, and lower bad cholesterol! Here’s more on omega-3 for PCOS, and you won’t be surprised to hear it’s included in that Metabolism Plus bundle as well! 

Ovasitol Powder: 

Ovasitol is a combination of myo-inositol and D-chiro-inositol in a 40:1 ratio and it is my FAVORITE supplement for PCOS. It can positively impact almost every root issue of PCOS and studies have shown it’s actually more effective for symptom relief than the popular PCOS prescription Metformin—but it’s completely natural! Ovasitol can boost insulin sensitivity, reduce androgens, and support a healthy lipid profile. You can get Ovasitol powder at Ovafit! Mix it in your morning smoothie or use one of the Ovasitol recipes on the app! 

There are lots of ways to naturally get relief from your metabolic symptoms of PCOS!

Polycystic ovarian syndrome (PCOS) can affect our bodies in a big way. It’s not just about missed periods and some recurring acne. Cysters often feel chronic symptoms that can make life really challenging. However, you can naturally heal your PCOS and your metabolic syndrome with a few key lifestyle changes. Then, you can finally live symptom-free with PCOS!

A great place to start is with some high-quality, NSF-certified, PCOS-friendly supplements like Ovafit. Then, download The Cysterhood app for meal plans, workout routines, and support to help you tackle all your healing goals! We can do this together!