Polycystic ovary syndrome (PCOS) is a complex endocrine disorder that affects 1 in 10 women of reproductive age (age 15 – 49). It is characterized by hormone imbalance, hyperandrogenism (excess male hormone levels), and abnormal cystic growth in the ovaries.
In PCOS, many small, fluid-filled cysts containing immature eggs envelope the ovaries, causing them to be enlarged and weakening their function. As a result, women with PCOS experience irregular or absent menstrual periods, infertility, and an increased risk of miscarriage and preterm delivery.
Symptoms of PCOS
The key symptoms of PCOS are excess male hormone levels and polycystic ovaries, but they can only be confirmed using hormone profile tests and ultrasound. However, there are physical symptoms that can leave a hint and help with self-diagnosis. They include:
- Infrequent, irregular, or prolonged menstrual cycles
- Excessive or abnormal hair growth on the face, chest, and back.
- Unexplained weight gain or trouble losing weight
- Oily skin and acne breakouts
- Sleep apnea
- Darkened skin patches on fatty areas of the body
- Hair thinning or male pattern baldness
- Pelvic pain
- Anxiety or depression
Note: These symptoms will be more apparent and severe if you’re obese.
If mismanaged, PCOS may cause obesity, osteoporosis, abnormal uterine bleeding, endometrial cancer, metabolic syndrome, and an increased risk of cardiovascular diseases, diabetes, and stroke.
Causes of PCOS
The exact cause and pathogenesis of PCOS are still unknown, but scientists believe that it is caused by the collective action of several factors.
Factors that contribute to PCOS include:
- Excess insulin or hyperinsulinemia
- Chronic low-grade inflammation
- Abnormally high levels of androgen, and
- Heredity
Risk Factors of PCOS
Certain factors can increase your likelihood of developing PCOS. They include:
- Diabetes or high insulin resistance
- Family history of infertility or menstrual irregularity
- Family history of PCOS
- Chronic stress and inflammation
- Unhealthy diet habits coupled with lack of physical activity
At the moment, there is no definite cure for PCOS, but it can be treated using medications (birth control pills, metformin), hormone therapy, or surgery. Fortunately, there are easy and affordable natural and holistic remedies that have proven—scientifically and anecdotally—to be effective in improving PCOS symptoms.
6 Natural Ways To Treat PCOS
1. Calorie intake timing: In one clinical trial, PCOS women who consumed the bulk of their daily calorie intake at breakfast and the smallest amount at dinnertime for 90 days recorded a significant improvement in glucose and insulin levels and a 50 percent decrease in testosterone levels. They also reported an improvement in ovulation rate and insulin insensitivity.
Important Note: The women were only allowed to eat 1810 calories a day (980 calorie breakfast, 640 calorie lunch, and 190 calorie dinner) to maintain a lean, healthy weight throughout the study. You can follow this meal timing and distribution strictly or adapt it to your recommended daily calorie intake. If you prefer to do the latter, use this formula — 55% at breakfast, 35% at lunch, and 10% at dinner time.
2. Eat Omega-3-rich foods or supplements: Omega-3 fatty acids help reduce insulin resistance, fight inflammation, regulate triglycerides, protect heart health, and relieve some PCOS symptoms. They also help protect the female reproductive organs and improve the quality of oocytes, thereby promoting healthy ovulation, fertilization, and embryo implantation.
In one study, women with PCOS who were given 3 grams of omega-3s daily for 8 weeks had lower testosterone concentrations and more regular menstrual periods than women in the placebo group.
To add more omega-3s to your diet, eat two servings of fatty fish like herring, tuna, salmon, mackerel, and sardines, at least twice a week. Plant-based foods like chia seeds, Brazillian nuts, flax seeds, coconut, walnuts, and avocados are considerably high in omega-3s. Supplementing with cod liver oil or fish oil should only come as an afterthought.
3. Eat a balanced and varied low carbohydrate diet: Eat a wide variety of fruits, vegetables, nuts and seeds, whole grains, lentils, beans, low-fat dairy, and healthy animal products loaded with macronutrients, gut-loving fiber, vitamins, minerals, and antioxidants.
4. Prioritize the quality of your food. Avoid sugary, heavily processed, nutritionally blank, and inflammatory foods. Instead, eat organic and local produce, pasture-raised animal products, and wild-caught fish.
Replace fizzy, energy, and caffeinated drinks with adaptogenic hot chocolate drinks, flavored water, smoothies, and freshly squeezed fruit juice. And don’t forget to load up on fermented foods to support your gut microbiome with probiotics.
5. Decrease AGEs: Advanced glycation end products (AGEs) are higher in the blood of women with PCOS. When glucose binds to proteins, AGEs are generated, and they are known to play a role in degenerative illnesses and aging. According to a small study, cutting down on dietary AGEs decreases insulin levels in women with PCOS.
Foods high in AGEs include red meat, cheese, dairy, fried eggs, margarine, butter, oils, fried foods, grilled or roasted animal products, and processed foods.
6. Take herbs and spices: Adaptogenic herbs and spices like cinnamon, turmeric, Shatavari, ashwagandha, and licorice root help reduce insulin resistance, regulate the menstrual cycle, balance hormone levels, protect the reproductive system, aid metabolism, and support thyroid and adrenal gland function. Licorice root even helps cleanse the liver of accumulated hormones and toxins that may induce metabolic stress.
Consider adding at least 2 tablespoons of your preferred herb to your drinking water, soups, porridge, juices, green teas, shakes, smoothies, etc.
Note: The body’s absorption of turmeric is low, so you must combine it with black pepper or healthy fats like coconut oil to aid quicker absorption.
7. Reduce Stress: One of the undefeated ways to reduce stress is to sleep more deeply, for at least 8 hours each day. Other stress-relief methods include journaling, biofeedback, regular self-care practice, and relaxation techniques such as mindfulness meditation, progressive muscle relaxation, deep breathing exercises, and yoga.
Yoga is a deeply relaxing holistic practice that targets the body, mind, and soul.
It incorporates physical exercises and controlled breathing with mindful meditation. It has been proven effective in alleviating stress and anxiety, improving digestion and weight loss, boosting blood circulation to the brain and reproductive system, and regulating the menstrual cycle.
Here are yoga poses that can help improve PCOS symptoms:
- Patangasana or Butterfly pose
- Shishu palasana or Rock the baby pose
- Sarvangasana or Shoulder stand pose
- Shalabhasana or Locust pose
- Dhanurasana or Bow pose
- Crisscross leg raises
- Chaki chalasana
- Kapalbhati
- Bhramari Pranayam
Most of the above-listed yoga poses were done for 12 weeks in one study, after which the participants recorded a greater improvement in anxiety levels, hirsutism, weight, and menstrual irregularities than the women who did normal exercises.