Navigating PCOS as a Teen: What You Need to Know

If you’re a teenager newly diagnosed with PCOS, you’re not alone. PCOS is the most common hormonal disorder in women, affecting up to 20% worldwide. Despite this, nearly 70% of people with PCOS don’t even know they have it. The symptoms can feel overwhelming—irregular periods, acne, weight fluctuations—but the earlier you understand PCOS and how to manage it, the better you can take control of your health for the long run.

One of the most important pieces of the PCOS puzzle is insulin. High insulin levels are the driving force behind many of the symptoms, and learning how to manage insulin resistance early can set you up for a healthier future.

Recognizing the Signs of PCOS as a Teen

PCOS can show up differently for everyone, which is why it’s often overlooked or misdiagnosed. The symptoms that tend to appear first during the teen years include:

• Irregular Periods – Some teens with PCOS skip periods for months at a time, while others have periods that last too long or come too frequently. Sometimes this is just a normal part of puberty, but sometimes it can mean PCOS.
• Acne and Skin Issues – If acne is persistent, concentrated around the jawline, and doesn’t respond to normal treatments, it could be related to PCOS. Other skin issues like oiliness, blackheads, and dark patches on the skin can also be signs.
• Excess Hair Growth – Some teens notice extra hair growing in places like the face, chest, abdomen, or back, a condition called hirsutism.
• Weight Gain or Difficulty Losing Weight – Even with a healthy lifestyle, PCOS can make it hard to lose weight or cause weight to accumulate quickly, especially around the midsection. This is especially the case during puberty.
• Mood and Mental Health – Anxiety and depression are common in PCOS, and this isn’t just because of the physical symptoms. Insulin resistance and hormonal imbalances can directly impact brain chemistry.

If any of these symptoms sound familiar, talking to a healthcare provider who understands PCOS is the next step. The sooner PCOS is identified, the sooner you can start managing it effectively.

What Insulin Has to Do with PCOS

Insulin is a hormone that regulates blood sugar, but in PCOS, the body tends to produce too much of it. Elevated insulin levels disrupt hormone balance, particularly by increasing testosterone, which can lead to irregular periods, acne, and excess hair growth. During puberty, insulin naturally rises as the body prioritizes growth and fat storage. This makes weight gain much easier during this stage of life, and losing it can feel especially challenging, especially when you have PCOS.

Normally, insulin testing can provide insight into metabolic health, but since insulin levels are naturally higher in teens, the results may not always be as useful. However, if you’re struggling with any of the symptoms above, it can be a sign that your hormones are out of balance. Taking steps to address insulin resistance early on can help prevent symptoms from worsening and set you up for long-term health.

How to Follow a Low Insulin Lifestyle

Managing PCOS doesn’t mean following extreme diets or over-exercising. It’s about making choices that keep insulin levels stable while still allowing you to enjoy life.

• Focus on Insulin-Friendly Foods – Eating lean proteins, non-starchy vegetables, healthy fats, and whole fruits helps keep insulin levels low. Starches, sugars, and dairy (especially milk and whey protein) can spike insulin and should be minimized.
• Move in a Way That Feels Good – Regular physical activity helps improve insulin sensitivity, but that doesn’t mean you need to spend hours at the gym. Walking, yoga, strength training, and swimming are great options that don’t put extra stress on the body.
• Manage Stress – Chronic stress raises insulin levels, making symptoms worse. Finding ways to manage stress—whether through deep breathing, journaling, or spending time with friends—can make a big difference.
• Track Your Progress – Keeping track of symptoms, energy levels, and cycle patterns can help you understand what’s working and where adjustments may be needed.

Taking Control of PCOS as a Teen

Being diagnosed with PCOS as a teen might feel overwhelming, but understanding the role of insulin gives you the power to take control. The earlier you start making small, sustainable changes, the easier it will be to manage PCOS in the long run.

You don’t have to have everything figured out all at once. Start with one change at a time—maybe swapping a high-insulin food for a lower-insulin option or adding a short walk to your day. These small steps add up, helping you feel better now and setting you up for a healthier future.