Polycystic Ovary Syndrome (PCOS) affects millions of women around the world, but it is still one of the most misunderstood endocrine disorders.
Understanding your condition and the different natural remedies for PCOS can make a big difference in your quality of life, no matter how long you’ve had it or how recently you were diagnosed.
What Is PCOS?
Polycystic Ovary Syndrome, or PCOS, is a common hormonal disorder that affects up to 1 in 10 women during their reproductive years. It happens when the ovaries produce unusually high levels of androgens (male hormones), which can interfere with the development and release of eggs during ovulation.
This hormonal imbalance could also be a cause of other problems, including:
- Irregular periods
- Difficulty getting pregnant
- Ovarian cysts
- Weight gain
- Thinning hair
- Acne
- Mood changes like depression and anxiety
- Sleep Issues
No one knows for sure what causes PCOS, but genetics, excess insulin production, and inflammation are likely to play a role. This is why a lot of women look for natural remedies for PCOS to help balance hormones and improve their overall wellness.
How Is PCOS Diagnosed?
PCOS is typically diagnosed using a combination of clinical history, physical examination, and tests. Healthcare providers often follow criteria such as the Rotterdam criteria, which require two of the following three features to be present:
- Irregular or Missed Periods (Ovulatory Dysfunction): One of the most common indications is a pattern of missed or infrequent periods. If your cycles are too far apart (more than 35 days), shorter than 21 days, or getting fewer than 8 periods a year, it could mean you’re not ovulating regularly.
- Excess Androgen Levels (Hyperandrogenism): Androgens are hormones usually higher in men, but women with PCOS often have too much of them too. This can show up as unwanted facial or body hair, like on the chin, stomach, or chest, severe acne that doesn’t go away with typical treatments, and hair thinning.
- Polycystic Ovaries on Ultrasound: An ultrasound might show that your ovaries have many small follicles or may be slightly larger than usual. But here’s the thing: you don’t need an ultrasound to be diagnosed, especially if you already have irregular periods and signs of high androgens.
4 Types of PCOS
There are four main types of PCOS, each with its different causes, and knowing their differences can help you identify what type of PCOS you are dealing with.
Here are the four main types of PCOS:
1. Insulin-Resistant PCOS
This is the most common type of PCOS, affecting most women who have it. When your body has trouble using insulin properly, it can lead to hormonal imbalances. This is often characterized by:
- Weight gain around the belly
- Sugar or carb cravings
- Fatigue after meals
- Brain fog
2. Post-Pill PCOS
This can develop after stopping hormonal birth control as the body readjusts to producing its hormones. Symptoms may appear after discontinuing birth control and typically include:
- Irregular periods
- Acne or skin issues
- Excess hair growth
3. Inflammatory PCOS
Chronic inflammation can trigger or worsen PCOS symptoms, which can often be linked to factors like:
- Skin flare-ups (eczema, acne)
- Chronic stress
- Bloating or digestive discomfort
- Gut health issues
4. Adrenal PCOS
This type isn’t driven by insulin but by stress. The adrenal glands release too much DHEA-S in response to severe pressure. It is characterized by:
- Strong stress reactions
- Difficulty sleeping
- Normal insulin levels but elevated hormones like cortisol, DHEA, or testosterone
Stress and adrenal function play an integral part in contributing to the hormonal imbalance seen in this type of PCOS. Chronic stress triggers the hypothalamic-pituitary-adrenal (HPA) axis, increasing cortisol and other adrenal androgens and raising testosterone levels even further.
The excess cortisol can also block aromatase activity, impairing the conversion of testosterone to estradiol within the ovaries. This worsens imbalances, resulting in higher testosterone levels and insufficient estradiol. When there is inadequate conversion of estradiol, the brain reacts by producing more LH, which keeps the cycle going.
Top 8 Natural Remedies for PCOS That Actually Work
Polycystic Ovary Syndrome (PCOS) is a hormonal imbalance affecting many women, but there are natural ways to help your body bring back into balance.
Here are the top 8 natural remedies for PCOS:
1. Diet and Nutrition
Making smart food choices can support healthy blood sugar, reduce inflammation, and restore hormonal balance.
Here are some Foods to Focus On:
- Whole foods: Choose vegetables, fruits, whole grains, legumes, and foods that are as close to their natural form as possible.
- Low-glycemic foods: Go for oats, brown rice, quinoa, and whole-wheat products to avoid sharp blood sugar spikes.
- Lean proteins: Tofu, chicken, turkey, legumes, and fish are all great options.
- Healthy fats: Include avocado, olive oil, fatty fish, seeds, and nuts.
- Anti-inflammatory foods: Berries, turmeric, leafy greens, tomatoes, and green tea can promote a calmer internal environment.
You also need to take note of these Foods to Minimize:
- Refined carbs and sugars like soda, white bread, pasta, cookies, and candy.
- Processed and fried foods that can increase inflammation
- Caffeine and alcohol
- Dairy products are optional but some women find that minimizing dairy intake can help alleviate symptoms
2. Supplements That May Help
Certain natural supplements may support hormone and insulin balance. These are not meant to replace medical care but can be part of a holistic approach. Always talk to your healthcare provider before starting any new supplement.
- Inositol: Myo-inositol and D-chiro-inositol found in supplements like InoPlex by Dr. Lam can help improve insulin sensitivity, assist aromatase enzymes in converting testosterone to estrogens, regulate menstrual cycles, and support ovulation.
- Vitex (Chaste Tree Berry): Vitex supplements like Liquid Vitex by Dr. Lam help balance the hormones by regulating the menstrual cycle and reducing premenstrual syndrome (PMS) symptoms and irregular periods.
- Spearmint Tea: Drinking it regularly may help reduce androgen levels and alleviate symptoms like hirsutism (excess hair growth).
- Cinnamon: May improve insulin resistance, which helps the body handle sugar effectively.
- Ashwagandha: This adaptogenic herb, found in Adrenal Rescue, supports healthy stress response and regulates cortisol, and helps combat Adrenal Fatigue while promoting calm and mental clarity.
- Licorice Root: Has anti-inflammatory and anti-androgenic properties, helping to balance hormones, reduce excess androgens, and soothe the gut lining.
- Turmeric: Found in FermPlex™ P by Dr. Lam contains curcumin that has calming effects on inflammation, and its fermented form enhances absorption and gut health.
- Saw Palmetto: Saw palmetto supplements like AndroGuard can act as an anti-androgen and help reduce symptoms such as hirsutism and acne by blocking DHT and supporting hormonal balance.
- Berberine: A natural compound found in certain plants, berberine (found in BerbeBlast) can improve insulin sensitivity, regulate glucose metabolism, and support weight management.
3. Exercise and Physical Activity
Exercise is a powerful way to support hormone health. It helps the body use insulin more effectively, reduces inflammation, and promotes emotional balance.
Here are the best exercises you can do:
Aerobic Exercise: Walking, swimming, dancing, or cycling can support heart health, manage weight, and reduce insulin resistance.- Strength Training: Weightlifting, resistance band exercises, and bodyweight movements build muscle, which helps increase metabolism and regulate insulin.
- High-Intensity Interval Training (HIIT): Short bursts of intense activity followed by rest can boost cardiovascular fitness and promote fat loss.
- Yoga and Pilates: Help reduce stress and improve flexibility and may help lower cortisol levels, promoting overall hormonal balance.
- Mindful Movement and Stretching: Tai Chi or gentle stretching can relieve stress and enhance overall well-being.
4. Weight Management
Weight gain often goes hand-in-hand with PCOS, but losing even 5% of body weight may ease hormone-related challenges. The goal is not extreme dieting but making a sustainable way of eating and moving.
- Avoid quick-fix diets; aim for steady and lasting changes.
- Focus on whole and nutrient-dense foods.
- Celebrate non-scale victories: better sleep, more energy, and regular cycles.
5. Managing Stress
High stress can increase cortisol levels, affecting insulin and hormonal balance. When stress becomes severe, it can lead to Adrenal Fatigue, a condition where adrenal glands become overworked and less effective at producing enough cortisol.
Adrenal Fatigue often goes hand-in-hand with PCOS. Many of the symptoms overlap, including low energy, sleep disturbances, and anxiousness. Supporting adrenal health through lifestyle adjustments is essential for long-term balance.
Here are some Stress-Reducing Strategies you can use:
- Meditation and Mindfulness: Just a few minutes of meditation a day can shift your mood.
- Breathing exercises: Try deep and slow breathing to calm your system.
- Social Support: Talk to a friend, join a community group, or work with a coach.
- Movement: Yoga, walking, and stretching are great for your mental health
- Take breaks: Allow yourself time to rest and recharge throughout the day.
- Therapeutic support: Consider working with a qualified therapist if needed.
6. Reducing Environmental Toxins
Endocrine-disrupting chemicals (EDCs) found in plastics, cleaning products, pesticides, and personal care items can interfere with your hormonal health. Reducing your exposure may support better balance.
These are the tips to reduce toxin exposure:
- Choose natural cleaning and personal care products
- Use glass or stainless steel instead of plastic for food or drinks
- Wash produce well and consider buying organic when possible
- Avoid artificial fragrances in sprays, candles, and skincare products
- Use water filters to reduce contaminants in tap water
7. Acupuncture
Acupuncture is a traditional practice that may support the body’s energy flow and promote balance. Some find that it helps with menstrual regularity, stress reduction, and overall wellness.
8. Addressing Inflammation
Chronic inflammation can worsen hormonal imbalances. Supporting your gut health and liver function and reducing inflammatory foods may help.
- Eat fiber-rich foods like veggies, beans, fruits, and seeds.
- Support your liver by drinking water, eating cruciferous vegetables, and avoiding excess sugar.
- Include probiotics, such as fermented foods like kimchi, yogurt, and kombucha.
- Focus on sleep and management.
In Closing
PCOS is complex, but you are not powerless. Understanding the type of PCOS you have and how it affects your body is the first step. From there, small, consistent lifestyle changes like adjusting your diet, moving your body, and supporting stress response can really make a difference.
Natural remedies for PCOS won’t replace medical treatment, but they can complement it in meaningful ways. With the right combination of holistic strategies, you can support hormonal balance, alleviate symptoms, improve your energy, and feel more in control of your health.
If you’re overwhelmed or unsure where to start, consider talking to healthcare providers who understand PCOS and take a whole-body approach. Programs like the Adrenal Fatigue Recovery Program can provide guidance and support tailored to your needs.
You don’t have to manage PCOS alone; with the right ways and health professionals, your body can find its way back to balance.
