For women with Polycystic Ovary Syndrome (PCOS), navigating menopause can feel like stepping into the unknown. PCOS already brings its own set of hormonal challenges, and menopause can further shift the balance, leading to new questions and concerns. If you have PCOS and are approaching or experiencing menopause, understanding how these two conditions interact can help you feel more empowered and in control of your health.
How Does PCOS Affect Menopause?
PCOS is a hormonal disorder characterized by higher levels of androgens (male hormones), insulin resistance, and irregular menstrual cycles. Many women with PCOS experience prolonged reproductive hormone imbalances, which can influence how they transition through menopause.
Unlike women without PCOS, those with the condition may:
✅ Experience a later onset of menopause – Some research suggests that women with PCOS may go through menopause a few years later than the average age of 51.
✅ Continue to have high androgen levels – While testosterone naturally declines with age, women with PCOS may still experience higher-than-normal levels, potentially leading to persistent symptoms like unwanted hair growth or acne.
✅ Face increased metabolic challenges – PCOS is often linked with insulin resistance, which can increase the risk of weight gain, type 2 diabetes, and heart disease—all of which become more relevant during menopause.
✅ Have a different pattern of oestrogen decline – While menopause typically brings a steep drop in oestrogen, women with PCOS may experience a more gradual decline, sometimes leading to prolonged perimenopause symptoms.
Common Symptoms of Menopause with PCOS
Menopause symptoms can feel different for women with PCOS, but common challenges include:
✔️ Hot flushes and night sweats – A result of fluctuating estrogen levels.
✔️ Mood swings and brain fog – Changes in hormone levels can impact mental clarity and emotional well-being.
✔️ Weight gain and insulin resistance – PCOS already makes weight management tricky, and menopause can slow metabolism further.
✔️ Changes in body hair and skin – While some women notice reduced facial hair, others may continue to deal with androgen-related symptoms.
✔️ Higher risk of cardiovascular disease – Women with PCOS are already at an increased risk, and estrogen’s protective effects decline after menopause.
Managing PCOS Through Menopause
The good news? There are many ways to support your body through this transition. Here’s what can help:
🌿 Nutrition for Hormone Balance
- Focus on whole, unprocessed foods to manage blood sugar levels.
- Incorporate healthy fats (avocados, nuts, olive oil) to support hormone production.
- Prioritise protein and fibre to stabilise energy and reduce cravings.
- Limit refined sugars and processed carbs to prevent insulin spikes.
🏃 Movement & Metabolic Health
- Engage in strength training to support metabolism and bone health.
- Incorporate walking, yoga, or Pilates for stress relief and hormonal balance.
- Stay consistent with movement to prevent weight gain and improve insulin sensitivity.
🧘 Stress & Sleep Management
- Practice deep breathing, meditation, or journaling to manage stress and reduce cortisol.
- Establish a solid nighttime routine with no screens before bed.
- Aim for 7-9 hours of sleep to help regulate hormones and improve mood.
💊 Consider Supplementation & Medical Support
- Discuss hormone therapy (HRT) or natural alternatives with your healthcare provider.
- Consider vitamin D, magnesium, and omega-3s for overall hormone support.
- Regularly monitor blood sugar and cholesterol levels to stay on top of metabolic health.
Menopause and PCOS together can feel overwhelming, but with the right strategies, you can support your body and thrive during this stage of life. Every woman’s experience is unique, and what works for one person may not work for another. The key is to listen to your body, make gradual lifestyle shifts, and seek support when needed.
✨ Gail x
