For people with polycystic ovary syndrome (PCOS), menopause normally occurs two years later than in those not affected by the condition. It’s believed that polycystic ovaries have an inherently higher number of follicles compared to normal ovaries. For that reason, ovarian reserve tests such as AMH show much higher results in women with PCOS.
During perimenopause, the ovaries gradually lose their function. Unfortunately, since granulosa cells in the outer layer of the ovaries continue to produce androgens, this doesn’t eliminate the hormonal imbalances caused by PCOS, such as:
- Insulin resistance (cell insensitivity to insulin)
- High levels of insulin and androgens (male sex hormones)
These factors significantly increase the risk of developing cardiovascular diseases and diabetes in later life, which is why PCOS therapy should be combined with a healthy diet and lifestyle. This involves:
- Following a low-carbohydrate diet with small frequent meals, will help avoid frequent spikes of blood sugar and insulin throughout the 24-hour cycle
- Eating lots of fruits, vegetables, and whole grains
- Avoiding drinking coffee in the afternoon
- Have your evening meal no later than 3 hours before bedtime
- Losing 5-10 percent of body weight to reduce insulin resistance and associated risks
- Exercising regularly.
- Getting enough sleep
It’s important to take part in physical activities (jogging, swimming, aerobics, or dancing) 3-4 times a week and get daily activity (taking walks or doing 15-minute workouts). And the best time to sleep is from 11 p.m. to 7 a.m. It’s recommended to put all your devices (smartphones and tablets) away two hours before bedtime and keep your bedroom well-ventilated and not excessively warm, with the curtains closed.