Key Points
- Diet changes and supplements can help manage PCOS symptoms.
- Regular exercise, stress management, and sleep hygiene support hormone balance.
- Some herbal remedies and probiotics may improve insulin sensitivity.
- Avoid endocrine disruptors and consult a doctor before trying new treatments.
Polycystic ovary syndrome (PCOS) is a common hormonal condition that affects many women. While it cannot be permanently cured, lifestyle changes, dietary adjustments, and certain supplements may help manage symptoms effectively.
1. Diet Changes
Eating a balanced diet can help regulate hormones and improve insulin sensitivity. Whole foods, such as fruits, vegetables, whole grains, and legumes, support better hormone regulation. Avoiding processed foods, artificial sugars, and preservatives may help reduce inflammation.
- Balance carbs and protein: Eating protein helps regulate insulin, while unprocessed, high-fiber carbohydrates improve insulin sensitivity. Plant-based proteins, such as nuts, legumes, and whole grains, are beneficial. Cut out products such as white bread, white pasta, white rice, cereal, cookies, chips, soda, juice, and granola bars.
- Increase anti-inflammatory foods: The Mediterranean diet, which includes olive oil, leafy greens, fatty fish, and nuts, may reduce inflammation linked to PCOS.
- Boost iron intake: Women with heavy periods may need more iron. Foods like spinach, eggs, and broccoli can help, but consult a doctor before increasing iron intake.
- Add magnesium-rich foods: Almonds, cashews, spinach, and bananas are great sources of magnesium, which supports overall health.
- Cut down caffeine: Excessive caffeine may impact hormone levels. Herbal tea or green tea, which improves insulin resistance, can be a good alternative.
2. Supplements
Certain supplements may help with hormone balance and insulin resistance. However, consult a doctor before taking any, as they can interact with medications.
- Inositol: A B vitamin that may improve insulin resistance and fertility.
- Chromium: May help stabilize insulin and manage weight.
- Cinnamon: Supports insulin regulation and may help with menstrual cycles.
- Turmeric: Contains curcumin, which has anti-inflammatory properties and may reduce insulin resistance.
- Zinc: May help manage hair loss and excessive hair growth.
- Evening primrose oil: Used for menstrual pain and cholesterol balance.
- Vitamin D and calcium: Important for hormonal balance and may improve ovulation.
- Cod liver oil: High in omega-3s, which can support menstrual regularity and reduce belly fat.
3. Herbal Remedies
Some herbal treatments may help with PCOS symptoms, though scientific research is still ongoing. Always consult a doctor before use.
- Maca root: May help regulate hormones and improve mood.
- Ashwagandha: Helps reduce stress and balance cortisol levels.
- Holy basil: May help with blood sugar control and stress reduction.
- Licorice root: May aid in hormone balance and reduce inflammation.
- Tribulus terrestris: Could support ovulation and reduce ovarian cysts.
- Chasteberry: Traditionally used for reproductive health and menstrual cycle regulation.
4. Probiotics and Gut Health
Probiotics improve digestion and help regulate hormones like estrogen and androgens. Foods like kimchi, yogurt, and kombucha can support gut health and reduce inflammation.
5. Maintaining a Healthy Weight
Managing weight can improve insulin resistance and regulate periods. Some studies suggest that even small amounts of weight loss can have a positive impact on PCOS symptoms.
- Exercise: A mix of strength training, aerobic activity, and gentle exercises like yoga can support hormone balance.
- Balanced workouts: High-intensity interval training and resistance training may help improve PCOS symptoms.
6. Sleep and Stress Management
Poor sleep and high stress can disrupt cortisol levels, worsening PCOS symptoms.
- Improve sleep hygiene: Aim for eight hours of sleep, establish a bedtime routine, and limit screen time before bed.
- Manage stress: Activities like meditation, deep breathing, and nature walks can help regulate hormones and improve overall well-being.
7. Avoiding Endocrine Disruptors
Chemicals in everyday products can interfere with hormone balance. Common disruptors include BPA (found in plastics), pesticides, and certain skincare ingredients. Switching to natural products and avoiding processed foods can help minimize exposure.
8. Considering Acupuncture
Some studies suggest acupuncture may help improve blood flow to the ovaries, reduce cortisol, and enhance insulin sensitivity. It may also support menstrual cycle regulation and hormone balance.
Be Cautious with Unverified Treatments
Many supplements and alternative treatments claim to “cure” PCOS, but not all are backed by science. Be cautious of products that promise instant results.
- Avoid unverified enzyme therapies and hormonal treatments without medical advice.
- Discuss any new treatment with a doctor to avoid complications.
Talk with Your Doctor
If you’re considering natural treatments for PCOS, work with a healthcare provider to create a personalized plan. While natural approaches can help, they should complement, not replace, medical treatment.
