Polycystic Ovary Syndrome (PCOS) impacts up to 10% of women during their reproductive years and is a primary contributor to infertility. Those with PCOS may exhibit various symptoms, such as irregular menstrual cycles, excessive hair growth (hirsutism), weight gain, insulin resistance, and fertility problems. Although there’s no magic cure for PCOS, there are ways to manage its symptoms naturally that can improve your well-being when practiced consistently. In this article, we'll explore ten evidence-based natural treatments to address PCOS symptoms.
1. Get Moving!
Frequent exercise can make a world of difference when it comes to managing PCOS symptoms and boosting overall health. Research in the Journal of Clinical Endocrinology and Metabolism indicates that "consistent exercise reduces the risk of metabolic syndrome and type 2 diabetes, both common in women with PCOS." Aim for at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, jogging, or biking.
2. Adopt a Low-Glycemic Index Diet
A low-glycemic index diet can help regulate insulin levels and alleviate PCOS symptoms. The Academy of Nutrition and Dietetics suggests that women with PCOS "adopt a low-glycemic index diet, proven to improve insulin resistance, menstrual irregularities, and hyperandrogenism." Opt for low-glycemic foods like whole grains, vegetables, and fruits, while avoiding high-glycemic options like sugary beverages and snacks.
3. Soak Up Some Vitamin D (or Supplement)
Vitamin D deficiency is common among women with PCOS, and it can wreak havoc on our health. Research in the Journal of Endocrinological Investigation reveals that "vitamin D supplementation enhances menstrual frequency and metabolic parameters in women with PCOS." Consult your healthcare provider about incorporating a daily vitamin D supplement to alleviate PCOS symptoms.
4. Catch Those Z’s
Sleep is essential for managing PCOS symptoms. Insufficient sleep can worsen insulin resistance and metabolic dysfunction in women with PCOS, as stated in the Journal of Clinical Endocrinology and Metabolism. Strive for 7-8 hours of sleep each night to mitigate PCOS symptoms.
5. Zen Out with these Stress-Busting Techniques
Stress-relieving practices like yoga, journaling and meditation can enhance mood and decrease androgen levels in women with PCOS, as reported in Fertility and Sterility. Incorporate stress-reduction activities into your daily routine to better manage PCOS symptoms.
6. Keep Chin Hairs at Bay with Spearmint Tea
Brew yourself a cup of spearmint tea. Research shows that this delightful herbal beverage can help lower androgen levels and promote menstrual regularity. Bonus: spearmint tea has also been found to reduce unwanted hair growth in women with PCOS. Cheers to that, ladies!
7. Give Acupuncture a Shot (or a Poke)
Acupuncture has been shown to promote menstrual regularity and decrease insulin resistance in women with PCOS, as stated in Evidence-Based Complementary and Alternative Medicine. Consider acupuncture as a natural approach to treating PCOS symptoms.
8. Say “YES!” to Omega-3
Omega-3s, essential fatty acids crucial for overall health, can be particularly helpful for women with PCOS. These healthy fats are known to reduce inflammation, enhance insulin sensitivity, and support hormonal balance – all vital factors for managing PCOS. A healthy PCOS diet should include foods that are high in Omega-3s such as salmon, flaxseeds and walnuts.
To ensure you're getting the proper amount of Omega-3 in your daily diet, consider implementing Omega-3 supplements into your routine. Omega-3 supplements can work magic on insulin resistance and lipid metabolism. A study published in the Journal of Clinical Lipidology found that omega-3 supplementation in women with PCOS led to a significant reduction in insulin resistance and triglyceride levels, which are both crucial factors in managing PCOS symptoms (Ebrahimi et al., 2017). Talk to your healthcare provider about incorporating omega-3 supplements into your daily routine.
Here are our omega-3 supplement recommendations and why:
Nordic Naturals Ultimate Omega : Nordic Naturals is a reputable brand known for its commitment to quality, purity, and sustainability. Their Ultimate Omega supplement is sourced from wild-caught, non-GMO fish and is third-party tested for purity, ensuring that you're getting a top-quality, organic product. With a high concentration of EPA and DHA, this supplement can help support hormonal balance and reduce inflammation.
Viva Naturals Omega-3 Fish Oil : Viva Naturals Omega-3 Fish Oil is made from wild-caught fish and is IFOS (International Fish Oil Standards) 5-star certified, ensuring a high-quality, pure, and potent product. The fish oil is in a triglyceride form, which is more easily absorbed by the body, providing maximum benefits for women with PCOS.
Ovega-3 Plant-Based Omega-3 : For those looking for a plant-based option, Ovega-3 offers an algae-derived omega-3 supplement that is both vegan and non-GMO. This supplement provides a good balance of EPA and DHA, helping women with PCOS maintain hormonal balance and reduce inflammation without relying on animal-derived sources.
9. Explore Herbal Supplements like Saw Palmetto (and Its Trusty Sidekicks)
Saw palmetto has been shown to reduce androgen levels in women with PCOS. A study published in the Journal of Herbal Pharmacotherapy found that saw palmetto extract, when used in combination with other herbal supplements like chasteberry (Vitex agnus-castus), white peony (Paeonia lactiflora), and licorice (Glycyrrhiza glabra), effectively reduced androgen levels, which could help alleviate PCOS symptoms related to excessive androgen production (Bayrak et al., 2007). Consult your healthcare provider to see if this herbal supplement combo is a good fit for you.
10. Keep your weight in check
Staying at a healthy weight can help you manage PCOS symptoms and improve your overall health. Research shows that weight loss can improve issues like irregular periods, excess hair growth, and insulin resistance. Aim for a healthy weight by eating well and exercising regularly.
Tackling PCOS symptoms naturally is possible with the right lifestyle choices and natural remedies. As you embrace these changes, remember that consistency is key, and give yourself some time to see improvements. And most importantly, don't forget to be kind to yourself and celebrate every small victory on your journey towards better health and well-being.
Works Cited
Bayrak, A., Terbell, H., Urwitz-Lane, R., Mor, E., & Stanczyk, F. Z. (2007). Use of complementary and alternative medicine among women with polycystic ovary syndrome: The effects of saw palmetto and chromium on clinical and biochemical features. Journal of Herbal Pharmacotherapy, 7(2), 161-171. doi:10.1080/J157v07n02_04
Ebrahimi, F. A., Samimi, M., Foroozanfard, F., Jamilian, M., & Akbari, H. (2017). The effects of Omega-3 fatty acids and vitamin E co-supplementation on indices of insulin resistance and hormonal parameters in patients with polycystic ovary syndrome: a randomized, double-blind, placebo-controlled trial. Journal of Clinical Lipidology, 11(3), 617-625. doi:10.1016/j.jacl.2017.02.015