#post_titleTreat your PCOS naturally

While conventional treatments like birth control pills and metformin are often recommended, many women seek natural alternatives to manage their PCOS. If you’re one of them, you’re in the right place! In this post, I’ll share five effective diet and lifestyle strategies, along with five supplements, to help you manage PCOS naturally.

What Is PCOS?

PCOS is a hormonal disorder marked by increased levels of androgens and irregular menstrual cycles. Symptoms can include:

Acne
Hair loss
Excessive facial or body hair growth (hirsutism)
Weight gain
Insulin resistance
Irregular or missed periods
Menstrual cycles longer than 35 days

Now, let’s dive into natural ways to manage PCOS through diet, lifestyle, and supplements.

How to Treat PCOS Naturally

Diet and Lifestyle Modification

Quit Sugar

Excessive sugar intake spikes insulin levels, which can worsen PCOS symptoms such as weight gain, cravings, and increased androgen production. Eating a whole foods diet rich in unprocessed foods (plant and animal-based products) can help minimize added sugars and support better blood sugar control. Insulin resistance is a primary driver of PCOS, and reducing sugar intake is crucial for managing this condition.

Stop Eating Naked Carbs

Eating carbohydrates without pairing them with protein, fat, or fiber can cause rapid blood sugar and insulin spikes. To stabilize blood sugar, make sure your meals include about 25 grams of protein, vegetables for fiber, and healthy fats like avocado. This combination helps you feel full, energized, and improves PCOS symptoms by promoting better glycemic control.

Intermittent Fasting And Avoid Snacking

Intermittent fasting, such as sticking to an 8-10 hour eating window, has been shown to improve metabolic health, aid in weight loss, and regulate hormone function. For women with PCOS, this approach can reduce body fat, regulate menstruation, lower androgen levels, and decrease inflammation. Snacking in between meals causes your insulin levels to continue to rise and can lead to unwanted effects seen with high insulin levels in PCOS and other metabolic disorders.

Eat Protein At Every Meal

Eat at least 25 grams of protein at every meal. Protein is essential for hormone production and muscle building. It also helps you feel full, supports glucose metabolism, and stabilizes insulin levels—key factors in managing PCOS.

Move Your Body After Meals

Exercise has multiple benefits for women with PCOS, including improved mood, sleep, metabolism, and digestion. A simple walk after meals can enhance blood sugar control and help manage insulin levels.

Supplements and Natural Treatments

Acupuncture

Acupuncture, which involves inserting fine needles at specific points on the body, has been shown to improve menstrual regularity and reduce testosterone levels in women with PCOS.

Spearmint Tea

With its anti-androgenic properties, spearmint tea may help reduce excessive hair growth (hirsutism). For best results, consume 2-3 cups of tea speed for at least 30 mins a day.

Myo-Inositol

This natural molecule acts as a messenger to help regulate hormones, including insulin. Studies show that myo-inositol supplementation can improve blood sugar control and restore regular menstrual cycles in women with PCOS.

Berberine

Berberine has been found to improve blood sugar levels similarly to metformin but with fewer side effects. It also supports heart health, lipid regulation, and hormone balance in women with PCOS.

White Peony and Licorice Root

Botanical extracts from peony and licorice have been shown to reduce testosterone levels, which helps alleviate symptoms like excessive hair growth, hair loss, and acne. However, licorice can increase blood pressure, so consult your healthcare provider before using it.

Always consult a healthcare provider before supplementing to see if it’s the right fit for you.

Closing

Managing PCOS naturally is entirely possible with the right combination of diet, lifestyle changes, and supplements. By reducing sugar intake, balancing your macronutrients, adopting a time-restricted eating window, and incorporating specific natural therapies, you can take control of your PCOS symptoms and support your hormonal health.

Ready To Start Your Health Journey?

Ready to take the next step in managing your PCOS naturally? Schedule a consultation today to explore a personalized approach to balance your hormones and feel your best. You deserve to feel confident and empowered in your body—let’s get started on your journey to better health!

References

Dr. Erika Obuchowicz

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How To Treat PCOS Naturally