Polycystic ovary syndrome (PCOS) is an endocrine disorder that can result in irregular menstruation, weight gain, thinning hair, acne, excess perspiration, facial hair growth, ovarian cysts, and fertility issues in women of reproductive age. While some patients require diabetes medication or fertility treatment to manage the symptoms of PCOS, lifestyle changes and natural remedies are typically prescribed first and are successful for many.
Weight management through a balanced diet and regular exercise can help regulate menstrual cycles and ovulation, for instance. Inositol supplements can improve insulin resistance, ovarian function, and egg quality, while well-researched herbal remedies and mindful practices can lower the stress, anxiety, or depression often linked to PCOS.
Below are the most researched and successful natural therapies for easing symptoms of PCOS.
What Causes PCOS?
The exact cause of PCOS has not been identified; however, genetics, hormone imbalances, an increase in gonadotropin-releasing hormone (GnRH), and insulin resistance are recognized as contributing factors.
Unfortunately, with no cure yet found, PCOS is also considered a lifelong condition. The good news, however, is that for most patients, PCOS can be managed through natural therapies and lifestyle changes that ease insulin resistance and regulate hormone production.
Natural PCOS Treatments for Women
- Dietary Changes
- Regular Exercise
- Vitamins and Supplements like Inositol
- Stress Reduction
How Do Dietary Changes Ease PCOS?
Women with PCOS have been found to produce increased androgens (testosterone) due to insulin spikes caused by low blood sugar. This increased androgen production causes hormone imbalances (too much testosterone compared to estrogen), which not only result in irregular menstrual cycles, a lack of ovulation, and fertility issues. It can also cause increased perspiration, excess facial hair, thinning scalp hair, acne, stress, and weight gain.
Therefore, a balanced diet is crucial for sustaining healthy blood sugar levels and preventing the excess production of androgens. Indeed, nutritional dietary changes are often the first line of treatment recommended for managing PCOS.
Reducing refined sugar intake, for example, and consuming adequate minerals and vitamins through whole grains, lean protein, legumes, and healthy fats helps improve blood sugar and hormone balance, while also helping to manage weight gain with PCOS.
Fruits and vegetables high in fiber (berries, apples, pears, leafy greens, and sweet potatoes), as well as fish rich in omega-3s, reduce the inflammation often synonymous with PCOS. And eating regularly will prevent energy crashes and sugar spikes that typically result in increased androgen production.
It’s important to remember that a nutritious and well-balanced diet is the key to gradually reducing insulin resistance, regulating menstruation, losing weight, and easing other PCOS symptoms. Extreme fasting or crash dieting may help PCOS patients to lose weight in the short term, but it will also lead to blood sugar irregularities, nutrient deficiencies, and regaining weight in the long term.
How Does Regular Exercise Help PCOS?
Due to hormone imbalances and insulin resistance, many women with PCOS experience more sugar cravings, slower metabolism, and weight gain (especially around the abdomen) from increased fat storage. These same factors also make it harder for women with PCOS to lose weight.
To combat this, regular exercise is recommended along with a well-balanced and nutritious diet. Exercising regularly not only improves insulin resistance, reduces androgen production, and boosts metabolism to aid weight management. It also eases stress, PCOS-related illnesses like diabetes and heart disease, and helps balance the hormones, thereby helping to regulate ovulation and improve fertility.
For sustained results, consider 20 minutes of low-intensity exercise like yoga, Pilates, walking, hiking, cycling, or swimming 3-4 times per week.
What is Inositol?
Although a diabetes medication known as metformin is sometimes prescribed in extreme cases of PCOS-related insulin resistance, this medication is not required by every patient. Inositol is a naturally occurring sugar - like substance produced by the body to help regulate insulin uptake, metabolism, mood, and cholesterol. And in supplement form, inositol is highly recommended for managing insulin resistance in patients with PCOS.
How is Inositol Helpful for PCOS?
Of the nine types of inositol, the most biologically important is myo-inositol (MI), which is created by the body from glucose. In addition to its role in metabolism and cholesterol management, MI plays a part in insulin signaling pathways and can improve insulin sensitivity in the ovaries. (This means it helps regulate hormone production and prevents excess production of androgens.)
Once Myo-inositol is created from glucose, it then produces D-chiro-inositol (DCI. Despite its lower amounts, DCI plays an equally important role in hormone balance and androgen production. In patients with PCOS, inositol metabolism is often disrupted, which doesn’t necessarily mean inositol levels are low, but that the body is not converting or using inositol correctly. The result is that the MI:DCI ratio of 40:1 is variable depending on the location of the body, and in those with PCOS it is typically imbalanced, meaning insulin androgen production increases, and ovarian function suffers.
Taking a daily Myo-inositol and D-chiro-inositol supplement with a ratio of 40:1 when experiencing PCOS has been shown to lower insulin levels, improve insulin sensitivity in the ovaries, and restore ovarian function. You can see our list of the top inositol for PCOS here. A steady intake can also enhance egg quality, regular ovulation, and fertility, while reducing facial hair growth, weight gain, acne, and balding.
What is GnRH and How Does it Impact PCOS?
Gonadotropin-releasing hormone (GnRH) is produced by a part of the brain known as the hypothalamus. It helps manage the female reproductive system by signaling the pituitary gland through gently rhythmic pulses to produce luteinizing hormone (LH) for egg maturation and follicle-stimulating hormone (FSH) to trigger ovulation.
However, research shows that GnRH pulsing increases in women with PCOS, which disrupts the signals to the pituitary gland and the perfectly balanced production of LH and FSH. The result is irregular menstrual cycles, poor egg quality, disrupted ovulation, and infertility. A higher production of LH compared to FSH is also known to increase androgen production in the ovaries.
The good news is that a 40:1 supplementation for PCOS not only has positive effects on insulin resistance, it also balances LH & FSH production for better ovulation.
To treat PCOS naturally, we highly recommend the 40:1 Myo-inositol and D-chiro-inositol supplement from Intimate Rose, which is the only one that also contains added Ashwagandha and Vitamin D.
How Do Ashwagandha and Vitamin D Help PCOS?
A daily intake of ashwagandha, also known as Indian ginseng, has been shown to reduce stress by managing cortisol levels. It can also reduce inflammation, improve sleep, and regulate ovulation. Vitamin D, on the other hand, is vital for endocrine health and hormone balance, but is often found to be deficient in patients with PCOS.
Due to the increased stress and anxiety, and the regular vitamin D deficiencies, that often go hand in hand with PCOS symptoms, taking a daily 40:1 Myo-inositol and D-chiro-inositol supplement with added ashwagandha and vitamin D can be a PCOS game-changer. Especially when combined with a nutritional diet and regular exercise.
How Does Calcium Help PCOS?
Calcium improves cell signaling in the ovaries and ovulation, and in addition to enhancing endocrine health, vitamin D also enhances calcium absorption.
Are Probiotics Helpful for PCOS?
They certainly are. Even though they are primarily known for maintaining gut health and a balanced vaginal microbiome, probiotics also help treat PCOS naturally. By supporting digestion and improving gut health, probiotics can help lower insulin resistance, support blood sugar balance, and reduce androgen production. Probiotics can also help lower inflammation in the body and maintain metabolic health.
Flora Bloom Probiotics from Intimate Rose contain everything a woman needs to maintain a healthy vaginal microbiome and digestive tract and they are complimentary to the supplements taken specifically to address PCOS.
Why is Reducing Stress Important with PCOS?
Stress does not cause PCOS, but it can certainly worsen PCOS symptoms. For instance, stress is known to increase the production of cortisol (aka the stress hormone), which contributes to insulin resistance, androgen production, weight gain, and the many symptoms linked to too high insulin in PCOS patients. Increased cortisol is also known to impact GnRH pulsing and affect the balance of LH and FSH production for egg maturation and regulated ovulation.
That said, PCOS symptoms can cause stress, anxiety, and even depression in some women. Weight gain, facial hair growth, excessive perspiration, irregular menstruation, and fertility struggles can be stressful. Furthermore, feeling overwhelmed, anxious, or depressed about these symptoms often makes them worse.
Regular exercise can help many people with PCOS to relieve stress and improve hormone signaling, as can morning meditation, walking outdoors, yoga, dancing, conscious breathing, and improved sleep. Find what suits you and your lifestyle and practice regularly.
Keep in mind, however, that PCOS symptoms can vary from woman to woman, meaning treatment options can vary too, and consulting with a female health expert or an endocrine specialist is always wise to determine which natural remedies are right for your symptoms.
Conclusion
Even though medical treatment for PCOS is available in severe cases, the first line of treatment typically includes a well-balanced diet to lower insulin resistance and regular exercise for improved hormone balance. Other natural PCOS treatments include stress relief and a daily supplement of 40:1 Myo-Inositol & D-chiro-inositol to manage insulin resistance, decrease androgen production, and improve ovarian function by regulating GnRH.
Ashwagandha can further support stress relief, vitamin D and calcium can improve endocrine support, and probiotics are recommended for reducing inflammation and maintaining healthy insulin levels.
Treating PCOS with natural treatments may take a little longer, and some trial and error may be involved to determine what works for you. However, compared to medication, side effects are rare, and symptoms will ease with time.
References
National Institutes of Health - Association of Insulin Resistance and Elevated Androgen Levels with Polycystic Ovarian Syndrome (PCOS): A Review of Literature - https://pmc.ncbi.nlm.nih.gov/articles/PMC8959968/
National Institutes of Health - Dietary Patterns and Polycystic Ovary Syndrome: a Systematic Review - https://pmc.ncbi.nlm.nih.gov/articles/PMC8643565/
National Institutes of Health - Exercise Interventions in Polycystic Ovary Syndrome: A Systematic Review and Meta-Analysis - https://pmc.ncbi.nlm.nih.gov/articles/PMC7358428/
National Institutes of Health -The Effectiveness of Myo-Inositol in Women With Polycystic Ovary Syndrome: A Prospective Clinical Study - https://pmc.ncbi.nlm.nih.gov/articles/PMC10926319/
National Institutes of Health - Mindfulness-based stress reduction (MBSR) effects on the worries of women with poly cystic ovary syndrome (PCOS) - https://pmc.ncbi.nlm.nih.gov/articles/PMC10032018/
National Institutes of Health - Ayurvedic Approaches to Holistic Management of Polycystic Ovary Syndrome (PCOS) - https://pmc.ncbi.nlm.nih.gov/articles/PMC11805180/
National Institutes of Health - The role of vitamin D in polycystic ovary syndrome - https://pmc.ncbi.nlm.nih.gov/articles/PMC4669857/
National Institutes of Health - Probiotics and Polycystic Ovary Syndrome: A Perspective for Management in Adolescents with Obesity - https://pmc.ncbi.nlm.nih.gov/articles/PMC10384396/