11 Natural Ways To Balance Your PCOS Symptoms
Table of Contents
Living with Polycystic Ovary Syndrome (PCOS) can feel like a constant balancing act. You’re not alone—millions of women face this daily challenge. But there’s hope! Understanding the root of these symptoms is crucial in order to improve PCOS symptoms naturally.
Our guide explores natural ways to take control and balance your PCOS symptoms. We’ll uncover practical strategies to help you regain that hormonal balance and improve your quality of life. Ready for a change? Let’s empower you with the knowledge you need to manage PCOS effectively.
What is PCOS?
Since you’re already here, you probably already know all about PCOS! However, for those who have only just stumbled across the term we’ll quickly break it down for you.
PCOS is reproductive hormonal disorder, that causes a wide range of PCOS symptoms1 that includes (but not limited to); irregular periods, cystic-like ovaries, weight gain, excessive hair growth, and painful periods to name a few. Whilst the exact causes are still very much unknown, research has found that there are a number of factors that contribute to it:
- Genetics
It can be inherited as high family rates of hyperandrogenism and type 2 diabetes often link to first-degree relatives with PCOS.2 So if your mother has PCOS, your chances of developing it increases. - Insulin Resistance
Many women with PCOS experience insulin resistance, where the body’s cells struggle to respond effectively to insulin. Think of insulin as the key that opens the door for sugar to get into your cells. When it doesn’t work well, blood sugar levels can rise, impacting your health. This then can leads to elevated insulin levels, which, in turn, stimulate the production of androgens (male hormones), triggering PCOS symptoms. 3 When you have insulin resistance, you have low insulin sensitivity meaning that your body does not react or breakdown glucose (sugar) easily. - Chronic Systemic Inflammation
Elevated inflammation levels are common in women with PCOS. This heightened inflammatory response can contribute to increased androgen levels,4 further impacting hormone balance.
With regards to symptoms there are three main diagnostic factors in the criteria for PCOS:
- Irregular Menstruation: Approximately 75% of PCOS individuals is known to have irregular periods. 5
- High androgen levels: Also known as hyperandrogenism, excessive levels of androgen is present in 60%+ of PCOS individuals, which can cause issues such as excessive hair growth, acne, alopeicia, and irregular periods.6
- Polycystic ovarian morphology (PCOM): These are enlarged follicles that resemble cyst-like structure.7
However, it’s important to note that some women with PCOS have no symptoms, making it harder to diagnose.8
Different Types of PCOS
Insulin-resistant PCOS: The Most Common Type
This prevalent form of PCOS is heavily influenced by lifestyle and environmental factors such as excessive sugar consumption, smoking, trans fats, and pollution. Elevated insulin levels hinder ovulation and stimulate the ovaries to produce testosterone, leading to the hallmark symptoms of PCOS.
How to Identify It:
If your doctor has flagged borderline diabetes or abnormal glucose tolerance test results, or if you’re experiencing weight gain and elevated insulin levels, you might have insulin-resistant PCOS.
Pill-Induced PCOS: A Result of Contraceptive Use
This form of PCOS stems from prolonged use of birth control pills, which suppress ovulation. While many women resume normal ovulation after stopping the pill, some may face prolonged delays, lasting months or even years.
How to Identify It:
If you had regular menstrual cycles before starting birth control but experience irregularities afterward, or if blood tests show elevated luteinizing hormone (LH) levels, pill-induced PCOS may be the culprit.
Adrenal PCOS: The Impact of Chronic Stress
In this type, PCOS symptoms are caused by an abnormal stress response which disrupts ovulation, causes hormonal imbalances, and increases androgen production. Stress, environmental toxins, and inflammatory foods like gluten often contribute to the problem.
How to Identify It:
Symptoms may include pelvic pain, persistent headaches, frequent infections, skin allergies, vitamin D deficiency, abnormal blood counts, or thyroid imbalances.
Inflammatory PCOS: Chronic Inflammation Culprit
Inflammation plays a key role here. Unlike other types of PCOS, this form is characterized by the immune system being in overdrive, which triggers the ovaries to produce excess testosterone. This hormonal imbalance not only disrupts ovulation but also leads to a range of physical symptoms.
How to Identify It:
Symptoms include headaches, joint pain, unexplained fatigue, digestive problems (IBS), and skin conditions such as eczema & acne. These symptoms are often accompanied by elevated inflammatory markers in blood tests. For example, C-reactive protein (CRP), which is typically above 5 in cases of significant inflammation.
Hidden PCOS: The Easily Overlooked Variant
Hidden PCOS arises from underlying issues like thyroid disease, iodine deficiency, zinc deficiency (common in vegetarian diets), or even the use of artificial sweeteners. The good news? Once the root cause is addressed, recovery is typically quick.
How to Identify It:
If you’ve tried numerous treatments for PCOS without success, hidden PCOS might be to blame. Investigating with your doctor can uncover the specific cause.
Dietary Changes to Manage PCOS Symptoms
Managing PCOS can often feel like a minefield, but a good place to start would be looking at your diet. As already mentioned, one of the biggest contributors to PCOS symptoms is insulin-resistance and inflammation, two things which are directly affected by what we eat. Therefore, with the right nutritional choices, you can reduce symptoms and promote hormone balance naturally.9
Let’s explore dietary changes that can make a difference in managing PCOS symptoms effectively.
1. Incorporate Low-Glycemic Foods
What’s with the glycemic index? Foods with low glycemic index (GI) are digested slower, leading to a gradual rise in blood sugar. For people with PCOS, controlling blood sugar is crucial. Low-GI foods help stabilize blood sugar levels, reducing insulin resistance, a common issue among those with PCOS.10You see, when insulin levels are balanced, hormones may follow suit.
What can you add to your plate? Consider these low-GI options:
- Whole grains like oatmeal and quinoa
- Non-starchy vegetables such as carrots, broccoli, and leafy greens
- Fruits that won’t spike blood sugar, like berries, cherries, and apples
2. Anti-Inflammatory Foods
Chronic low-grade inflammation has been shown to affect hormone signaling11. Including anti-inflammatory foods in your diet can potentially alleviate some of the symptoms tied to hormone imbalance.
Foods that fight inflammation include:
- Fatty fish: Salmon, mackerel, and sardines are rich in omega-3 fatty acids.
- Nuts and seeds: Walnuts and flaxseeds boast high levels of omega-3s.
- Berries: They are packed with antioxidants.
- Leafy greens: Spinach and kale can be a great addition to your meals.
Importance of Protein and Fiber
Eating enough protein and fiber might be your ticket to weight management and keeping hunger at bay, as obesity has also been linked to PCOS12. Protein can help to stimulates insulin production in some people13, muscle repair and keeps you full longer, while fiber aids in digestion and controls blood sugar spikes.
Consider these sources:
- Lean proteins such as chicken, turkey, and beans
- High-fiber foods like legumes, brown rice, and avocados
3. Probiotics & Gut Health
Gut health plays an essential role in managing PCOS, because when the gut microbiota becomes imbalanced (dysbiosis) —it can trigger systemic inflammation and disrupt hormone regulation, leading to elevated levels of androgens and estrogen imbalances.14 Research shows that probiotics can improve insulin sensitivity, lower testosterone levels, and regulate sex hormones, making them important in managing PCOS symptom.15
Probiotics, such as those found in foods like sauerkraut, kimchi, and kombucha, or in supplements containing Lactobacillus and Bifidobacterium strains, can help restore this balance.16
4. Foods To Avoid
Now we’ve dived into the foods that we should be eating, let’s take a look at the foods we should be avoiding.
- Coffee: Excess caffeine can disrupt hormone levels and worsen stress-induced cortisol spikes, impacting PCOS symptoms.
- Alcohol: Can increase inflammation, impair liver detoxification, and disrupt hormonal balance.
- Processed Foods: High in unhealthy fats and additives, these promote inflammation and insulin resistance.17
- Refined Carbs: Cause rapid blood sugar spikes, exacerbating insulin resistance common in PCOS.
Lifestyle Modifications for PCOS Symptom Relief
In addition to dietary changes, lifestyle changes are also necessary to manage PCOS symptoms naturally. This can be done in a number of ways, so let’s take a look at the lifestyle changes that can help alleviate some PCOS symptoms.
5. Regular Exercise and Its Impact
Exercise is more than just a way to maintain healthy weight—it’s a powerful tool for hormonal balance. Why is exercise such a game changer? Science shows that regular physical activity helps regulate hormones like insulin, reducing common PCOS symptoms.18 Different types of exercise can offer particular advantages for managing PCOS:
- Cardio Workouts: Jogging, swimming, or cycling can help decrease insulin resistance and improve heart health.
- Strength Training: weightlifting or resistance exercises can increase muscle mass and boost metabolism—important benefits since PCOS is often associated with weight gain.
- High-Intensity Interval Training (HIIT): Short bursts of intense exercise can increase fat burn and reduce long-term health risks associated with PCOS.
Ask yourself—could a daily walk or a short home workout make a difference in your life?
6. Stress Management Techniques
Stress often feels like an invisible weight, but managing it can lighten the load of PCOS symptoms. Stress cause high cortisol levels, which significantly affects hormonal balance, which can lead to a whole host of health issues.19 Practices like yoga20, breathing exercises and meditation21 have been shown to lower stress levels effectively.
7. Vitamins, Minerals, Supplements
Supplements are also a great tool for managing PCOS symptoms, as they provide natural relief without the side effects often associated with medication. Let’s explore the top supplements proven to help with managing PCOS symptoms naturally.
Inositol
This naturally occurring compound, found in fruits and beans, might not be as well-known as but it plays a crucial role in managing PCOS symptoms. Inositol has been found to improve insulin sensitivity and promotes regular ovulation22 which is also important as many with PCOS suffer from irregular cycles function. So including inositol in your regimen could mean more predictable cycles.
Selenium
Research has shown that selenium can reduce insulin resistance, inflammation, and oxidative stress with a daily supplement of 200 ug. 23
Cinnamon
Derived from the bark of cinnamon trees, cinnamon extract may improve insulin resistance—a key issue in PCOS.24 Additionally, it can support menstrual regulation, potentially helping women with PCOS achieve more consistent cycles.25 It’s a simple, natural dietary addition for hormonal balance.
Vitamin D & Calcium
Vitamin D, crucial for endocrine health as it’s an antioxidant and often deficient in women but it improves insulin resistance,26 combined with calcium further improves insulin resistance as well as menstrual and ovulation regulation27. Vitamin D sources include oily fish, red meat and eggs.
Magnesium
Magnesium in combination with vitamin E, zinc, or calcium improves insulin sensitivity, reduces inflammation, and eases PMS, in addition to promoting better sleep and stress management.28 Magnesium glycinate is highly effective due to its superior absorption and minimal side effects. Incorporate supplements or magnesium-rich foods to support hormonal balance, but consult your naturopathic professional for tailored advice.
Vitamin C
A powerful antioxidant that has been proven to increase antioxidants in the body, support the reduction of cysts on the ovaries, and lower androgen levels.29 Food sources include, citrus fruits, leafy greens, kakadu plums, oranges, broccoli, and sweet yellow peppers.
Zinc
This mineral supports fertility and strengthens the immune system. Zinc supplements may also reduce unwanted hair growth and hair thinning associated with PCOS.30 Natural sources include red meat, beans, nuts, and seafood, which can boost dietary intake.
Berberine
A traditional chinese medicine herb known to address insulin resistance and boost metabolism. For women with PCOS, berberine can also help balance hormone endocrine functions, supporting both hormonal and metabolic health effectively.31
Chromium
Chromium is a vital mineral that supports stabilizing insulin resistance by helping your body breakdown sugar.32 By improving how your body processes glucose, it may support better hormonal balance and energy levels, making it a valuable supplement for managing PCOS symptoms. found in many whole grains, fruits, lean meats, and vegetables.
Cod liver oil
Rich in vitamins D, A, and omega-3 fatty acids, cod liver oil supports menstrual regularity and reduces abdominal fat. Its nutrient-packed profile makes it a powerful ally in managing both hormonal and metabolic PCOS symptoms.33
8. Adaptogen Herbs
Adaptogens are a unique class of plants, including certain herbs, roots and plant substances. They have healing properties, with their main purpose providing balance, restoration and protection to the body.
Turmeric
Turmeric has anti-inflammatory properties due to the active ingredient curcumin, which reduces inflammation, decreases pain and helps to supress the processes that cause obesity.34
Ginger
Ginger, known for easing nausea and digestion, is rich in antioxidants and helps combat inflammation and oxidative stress, promoting overall health and reducing PCOS symptoms.35 The daily supplementation of 3g of ginger capsules has been found to reduce insulin levels and balance hormones in women with PCOS.36
Sage
Sage contains the phenol rosmarinic acid and flavonoid carnosic acid which release antioxidant effects which supports insulin sensitivity.37
Maca root
Maca root is more commonly known for increasing libido and fertility, but this her has also been found to reduce cortisol levels and aid the balancing of hormones38 supporting women with PCOS.
Spearmint
Anti-androgenic properties people with PCOS have high number of androgens, which is attributed to symptoms like excess hair growth. Spearmint reduces androgens and testosterone level in women, thereby tackling a core issue of PCOS symptoms.39
Holy basil (Tulsi)
Holy basil is widely known for possessing many properties from lowering cortisol levels caused by stress, and blood sugar levels which contributes to weight gain.40 These properties support the management of PCOS symptoms.
Licorice root
Licorice root has been proven to have anti-inflammatory abilities sue to the glucyrrhizin compound found the the root of the licorice plant. In addition, to its inflammation reducing properties, licorice root also aids in breaking down sugar (lowering insulin resistance), thereby help to balance hormone and PCOS symptoms.41
Tribulus terrestris
Another not so common herb is tribulus terrestiris. This herb has been scientifically proven to support a healthy regular menstrual cycle, reduce the level of sugar in the blood, and aids the decrease of ovarian cysts.42 Both of which are PCOS symptoms.
Ginseng
With antioxidants effects ginseng has been found to reduce cell growth therefore inbiting growth of PCOS cysts, as well as regulating estrogen and progresterone. 43
9. Sleep Hygiene
Sleep is absolutely crucial for our overall wellbeing and homeostais (internal balance), so a sufficient amount of sleep and a good sleep routine is essential. Poor sleep hygiene increases cortisol levels which can heighten PCOS symptoms, affect reproductive health, and cause many other health issues.44
10. Purge Endocrine Disrupting Toxins
Everyday all around us there are many toxins that impact our endocrine system, which is essentially our hormonal system. When we are exposed to endocrine-disrupting substances this causes a hormonal imbalance which heightens PCO symptoms for women. To reduce symptoms, avoid toxins such as plastics ( bisphenol A (BPA) & phalates),45 pesticides by choosing organic foods, parabans in cosmetics and synthetic hormones found in some foods.
11. Alternative Naturopathic Therapies
Naturopathic therapies such as acupuncture and acupressure could also help with managing PCOS symptoms. Acupunture involves inserting tiny needles into certain areas of the body to relive stress, increase endorphin release and stimulate nerve function. On the other hand, acupressure nvolves applying pressure to specific body points, stimulating energy flow and reducing stress. It may alleviate PCOS symptoms by improving circulation, balancing hormones, and relieving pain or inflammation naturally.46
Connect With Others
Living with PCOS can feel isolating, but support is essential for managing symptoms. Connect with others through online forums like Facebook groups or Reddit and advocacy groups like PCOS Challenge. Sharing experiences provides comfort, understanding, and practical advice, making challenges easier to face. Surround yourself with supportive people and resources to nurture your mind, body, and soul—you don’t have to navigate this journey alone.
Seeking Professional Guidance
While peer support is vital, professional guidance can be a true beacon on your journey with PCOS. Expert naturopathic expert advice can transform frustration into empowerment, and help with getting you the quality of life that you deserve!
Creating a supportive environment means building a team around you—friends, family, community members, and professionals—ensuring you’re never battling PCOS alone.
Final Thoughts…
Managing PCOS symptoms doesn’t have to be overwhelming. By understanding your body’s unique needs and integrating effective strategies, you can achieve a more balanced lifestyle. Prioritizing nutritional choices, incorporating regular exercise, and seeking professional guidance stand out as key methods to regain control over PCOS-related challenges.
Change won’t happen overnight, but small, consistent steps will lead to significant improvements. Take charge today and explore how these strategies can revolutionize your approach to PCOS management.
Share your experiences or any additional tips in the comments—your insights can inspire others on similar journeys!
Read more of our posts:
- 9 Surprising Habits Making Your Period Worse
- Boost Your Fertility with Magnesium: What You Need to Know
- 11 Natural Ways To Balance Your PCOS Symptoms
- How To Improve Your Endometriosis Symptoms: 8 Natural Remedies
- Magnesium’s Impact on the Menstrual Cycle: Boost Your Well-Being
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