Many people assume that polycystic ovary syndrome (PCOS) is strictly a reproductive health issue. After all, the condition affects your sex hormones, often causing irregular periods, infertility, acne, excess body hair and weight gain.
But the hormonal changes in PCOS can affect health in other ways, including risk of heart disease. Let’s explore the link between PCOS and your heart and how you can minimize these risks.
How does PCOS affect the heart?
PCOS causes the body to make high levels of androgens (“male” hormones). This hormonal imbalance can trigger inflammation and oxidative stress in your heart and blood vessels, raising your risk of:
- Atrial fibrillation (A-fib)
- Heart attack
- High blood pressure (hypertension)
- High LDL (“bad”) cholesterol
- Insulin resistance
- Stroke
- Type 2 diabetes
Science-backed ways to protect your heart health
It can be stressful to think that your heart health may be affected if you have PCOS, but there is hope. You can take charge of your health by managing cardiovascular disease risks:
Get screened
Many heart disease risk factors, such as high blood pressure or cholesterol, have no symptoms. So even if you feel great or you’re “too young” for heart disease, heart health screenings are a must. See your health care provider regularly and ask them about screenings for:
- A1C, which measures your average blood sugar over the past two to three months
- Blood pressure
- Cholesterol
- Fasting glucose, which provides a snapshot of your blood sugar
- Triglycerides
- Waist circumference, which can predict your risk of heart disease and Type 2 diabetes
Exercise
Moderate-intensity exercise such as walking, biking or swimming is great for your heart. The ideal amount is 150 minutes per week (30 minutes a day, five days a week). But if you can’t do that much, do what you can. Even in small amounts, exercise provides health benefits.
You can also break your exercise sessions into smaller chunks. For example, go for three 10-minute walks a day if you can’t squeeze in one 30-minute walk.
Strength training, such as resistance exercises or lifting weights, also benefits heart health. Aim for two 30-minute sessions of strength training per week.
Balance your diet
You don’t need to swear off desserts or turn to extreme diets to boost your cardiovascular health. Eat more whole, unprocessed foods, which can help you prevent insulin resistance and inflammation, such as:
- Colorful fruits and vegetables
- Lean protein, such as fish, legumes, nuts and poultry
- Small amounts of heart-healthy oils such as olive and canola
- Whole grains
Minimize inflammation-causing foods, such as those with:
- Added sugars
- Salt
- Saturated and trans fats
Prioritize sleep
Chronic lack of sleep raises your risk of high blood pressure, Type 2 diabetes and other heart risk factors. And if you have PCOS, you have a higher risk of obstructive sleep apnea (OSA), which also interferes with sleep. The connection between PCOS and sleep apnea is due to higher androgen levels, insulin resistance and excess body weight.
Aim for healthy sleep habits, including keeping a regular sleep schedule and avoiding screens two hours before bed. If you still struggle with sleep, talk to your provider. You may need a sleep study, a continuous positive airway pressure (CPAP) device or medication.
Manage stress
Everyone has stress sometimes, but long-term, high levels could raise blood pressure and inflammation. It also takes a toll on your mental health. Take time for activities that help you de-stress, such as:
- Deep breathing
- Going for a walk or dancing
- Listening to music
- Meditation
- Yoga
Work toward a healthy weight
Managing weight can be challenging, but it doesn’t have to be an all-or-nothing approach. If you are overweight, even modest weight loss of 5% to 10% of your body weight can help. This amount of weight loss may improve insulin sensitivity and restore regular menstrual cycles in people with PCOS.
If you need extra help with weight management, ask your provider for recommendations.
Follow your treatment plan
Studies have found that metformin may be helpful for PCOS because it lowers androgen levels and improves insulin sensitivity. Some people may also need medication for heart health, such as blood pressure- or cholesterol-lowering drugs. Take your medications as directed and see your provider regularly to discuss how your treatment is working.
Living well with PCOS is possible
PCOS symptoms can be difficult to deal with, and the heart health factors add another challenge. But with lifestyle changes and your provider’s help, you can live a healthier, more active life with PCOS.
