Just Diagnosed with PCOS in Nigeria? Here Are 6 Steps to Take Next

Olushola Ajani
Jun 12
4 min read

Getting a PCOS diagnosis can be overwhelming, but it’s also the start of something powerful: understanding your body.

If you’ve just left the doctor’s office with more questions than answers, you’re not alone. Whether you’re feeling confused, relieved, or even scared, every emotion is valid.

The good news?

You can absolutely thrive with PCOS and the steps you take next can help you move from uncertainty to empowerment.

1. Take a deep breath, then get informed

Breathe, your diagnosis does not define you.

It’s simply an invitation to learn more about your body, advocate for your needs, and make informed choices.

PCOS (Polycystic Ovary Syndrome) affects about 1 in 10 women of reproductive age.

It’s a hormonal condition that can affect your periods, skin, hair, mood, weight, and fertility.

But it’s also manageable, especially when you take a holistic, supportive approach.

2. Find a PCOS-aware doctor

In many Nigerian hospitals, you see a general physician first, who may then refer you to a gynecologist.

Not every gynecologist fully understands PCOS, and that’s okay. What matters is finding a doctor who does.

Look for someone who:

Understands the PCOS spectrum, it doesn’t look the same for every woman.
Doesn’t focus only on weight loss or fertility.
Orders proper diagnostic tests (lab tests, ultrasound).
Explains treatment options clearly and collaboratively.
Considers your mental health, nutrition, and lifestyle, not just medications.
Makes you feel seen, not judged.
Refers you when necessary (e.g., to a nutritionist, endocrinologist, or counselor).

PCOS requires a whole-person approach, and your doctor should reflect that.

Learn to ask questions, request your lab results, and advocate for your needs.

That’s part of your healing journey.

3. Get the right tests done

Here in Nigeria, tests are often carried out based on your doctor’s referral especially if you’re using a HMO.

However, you can also request for tests at private labs if you would be taking care of the fee.

These tests can help identify your PCOS type and guide your next steps. Core tests include:

Testosterone (Free and Total)
LH and FSH
Prolactin
DHEA-S
Fasting Insulin + Glucose and/or HbA1c
Thyroid Panel (TSH, T3, T4)
Lipid Panel
Pelvic Ultrasound

Optional but helpful:

Vitamin D
Vitamin B12 and Folate

Some tests can be costly or not widely available and your doctor might prioritize some based on your symptoms.

Still, it's okay to ask questions and understand each result.

4. Find a supportive community

PCOS can be emotionally and mentally draining.

A recent study showed that women with PCOS have an increased risk of depressive symptoms.

From cycle irregularities to hair loss, mood swings, or acne, it’s a lot to carry.

But you don’t have to do it alone. Find your people.

Join support groups, attend virtual or physical meetups, or connect with women who are also navigating this journey.

There’s healing in shared stories.

You can join the PCOS Conquerors WhatsApp group with women across Africa supporting each other in real time.

5. Start tracking your body’s patterns

Your body is always giving you clues. Start tuning in by keeping a PCOS wellness tracker or journal.

What to record:

Period dates and flow, including spotting episodes
Acne, hair growth or loss, fatigue
Sleep, mood, cravings, digestion
Food intake, exercise, and stress levels

This helps you and your doctor spot patterns and track what’s working.

Bring your journal to appointments, it turns you into an empowered, informed participant in your care.

6. Begin gentle, sustainable lifestyle shifts

While medication can be part of the plan, long-term healing happens through consistent lifestyle changes. And no, you don’t have to do everything overnight.

Nourishment, Not Punishment

Instead of cutting everything out, focus on adding in nutrient-rich foods that support hormone balance.

PCOS-Friendly Eating Tips:

Choose unprocessed foods: beans, vegetables, brown rice, ofada rice
Reduce refined sugar and white carbs
Eat balanced: protein + fiber + healthy fat at every meal
Swap frying especially in vegetable oil, for grilling, baking, or steaming
Don’t overeat, even healthy food. Use smaller plates, eat slowly, and drink enough water or herbal teas

Movement That Supports You

You don’t need intense workouts to see change. In fact, gentle movement is better for hormone-sensitive bodies.

Try walking, dancing, yoga, or light strength training
Focus on consistency, not intensity
Move daily even if it's just for 15 minutes

Support Sleep & Manage Stress

PCOS is sensitive to cortisol, your stress hormone. That means sleep and stress management are just as important as food.

Aim for 7–8 hours of sleep
Build a calming nighttime routine
Try journaling, deep breathing, prayer, or meditation

You don’t have to figure it all out today

You’re not behind. You’re not broken. Your body is asking for support, not shame. Every small step you take matters, and it’s okay to start with just one.

Got questions? Leave a comment or reach out, this community was made for you.

Disclaimer

This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider regarding any medical concerns, symptoms, or conditions, including Polycystic Ovary Syndrome (PCOS). The experiences shared here are meant to reflect common realities faced by Nigerian women with PCOS, but every woman’s journey is different. Do not ignore or delay seeking professional help based on something you’ve read here.

If you suspect you have PCOS or any other health condition, please speak to your doctor or a licensed healthcare professional.

References

Dybciak, P., Raczkiewicz, D., Humeniuk, E., Powrózek, T., Gujski, M., Małecka-Massalska, T., Wdowiak, A., & Bojar, I. (2023). Depression in polycystic ovary syndrome: A systematic review and meta-analysis. Journal of Clinical Medicine, 12(20), 6446. https://doi.org/10.3390/jcm12206446
Teede, H. J., Misso, M. L., Costello, M. F., Dokras, A., Laven, J., Moran, L., Piltonen, T., & Norman, R. J. (2018). Recommendations from the international evidence-based guideline for the assessment and management of polycystic ovary syndrome. Human Reproduction, 33(9), 1602–1618. https://doi.org/10.1093/humrep/dey256
Akpata, C. B., Uadia, P. O., & Okonofua, F. E. (2018). Prevalence of polycystic ovary syndrome in Nigerian women with infertility: A prospective study of the three assessment criteria. Open Journal of Obstetrics and Gynecology, 8(12), 1121–1132. https://doi.org/10.4236/ojog.2018.812112