Polycystic ovary syndrome (PCOS) is a common hormonal disorder that affects many women of reproductive age. And the symptoms associated with it, such as irregular menstrual cycles, ovarian cysts, hormonal imbalances, and weight gain, can make our lives significantly harder than they already are. Of course, conventional medical treatments are important. However, they aren’t the only thing that can be effective in managing PCOS. So, let’s explore some natural treatments for PCOS that can help support hormone balance and overall well-being.
Diet & Exercise
Two of the most important factors when it comes to keeping your hormones in check and managing PCOS symptoms are your diet and exercise habits. A healthy diet should be your first step. Focus on a balanced diet that includes plenty of whole, nutrient-rich and plant-based foods such as fruits, vegetables, whole grains, plant proteins, and healthy fats. Limit processed foods, refined carbohydrates, and sugars. All of these can exacerbate insulin resistance and hormonal imbalances associated with PCOS.
Regular physical activity is equally as important for managing PCOS symptoms. You should aim for at least 30 minutes of moderate-intensity exercise most days of the week. This can be anything, from cardio, strength training, and pilates, to flexibility exercises and yoga. Regular exercise helps improve insulin sensitivity. But it also helps with weight management, excessive stress, and even better sleep.
Stress Management
You’re probably tired of hearing it, but the key to being healthy is managing your stress levels. Chronic stress can exacerbate hormonal imbalances and worsen PCOS symptoms. That’s why you should incorporate stress-reducing practices into your daily routine, such as meditation, yoga, deep breathing exercises, or spending time in nature. Make sure to always prioritize activities that bring you joy and improve your overall wellness. I know — that’s easier said than done. However, the only way to put your health first is by making self-care a non-negotiable part of your routine.
Herbal Supplements
One of the best tools when it comes to helping you support hormonal balance and alleviating symptoms of PCOS is herbal supplements. But not just any herbal supplement will do. Here are some of our personal favorites:
Vitex (Chaste tree berry): Known for its hormone-balancing properties, vitex can help you regulate menstrual cycles and reduce symptoms such as acne and PMS.
Saw palmetto: This herb is known to help reduce excess levels of androgens in women with PCOS. This could potentially improve symptoms such as excessive hair growth and acne.
Spearmint tea: Spearmint tea has also been shown to have anti-androgenic effects, potentially reducing symptoms such as acne and weight gain.
We also have to remind you that before starting any herbal supplements, it’s CRUCIAL to consult with your physician. Ideally also your gynecologist. This will ensure that these supplements are safe and appropriate for your individual needs.
Maintain a Healthy Weight
Last but not least, there’s another topic that we have to address. And it isn’t a comfortable one. We’re talking about your weight. If you really want to keep your hormones in check and manage PCOS symptoms, being at a healthy weight is key. Of course, the only way to get there is by eating a healthy diet and exercising regularly. If you currently struggle with a few extra pounds (hey, we’ve all been there) aim for gradual, sustainable weight loss through a combination of healthy eating habits and regular physical activity. Even modest weight loss can lead to improvements in PCOS symptoms and hormone balance.
