As many as five million women in the United States have PCOS. So, it’s not some nebulous hormonal issue we can sweep under the rug. But that doesn’t mean that getting a diagnosis is easy. And while treatments can be effective, there’s no cure. So how can you treat PCOS naturally, reducing those symptoms and getting your life back?
PCOS: A note
Gang, before we start, we need to say something. We firmly believe that the best approach to healthcare is a holistic approach. Taking charge of your own health can be incredibly empowering. However, the advice of trained, trusted medical professionals can go a long way when creating a safe and effective treatment plan.
So, if you feel your current doctor isn’t cutting it, it may be time to start looking for a new one. You’ll need their help and support as you navigate treating PCOS, and you’re always entitled to a second opinion.
What is PCOS?
Let’s make sure we’re all on the same page. PCOS is an endocrine — or hormonal — condition where your ovaries produce an unusual amount of the male sex hormones called Androgens. Even though Androgens are labeled as male hormones, it’s still normal for them to be in women’s bodies at low levels.
But when levels are too high, it can cause serious issues. So, you could say that PCOS is a diagnosable, medically recognized hormonal imbalance. Yay for research!
Who is more likely to have PCOS?
According to the CDC, menstruators with mothers or sisters who have PCOS or Type 2 Diabetes are more likely to have it. But the truth is there is still so much to learn about PCOS. If you suspect you may have it, please reach out to your doctor.
Why does PCOS happen?
What makes some peoples’ ovaries produce more Androgens than the next? Well, researchers are still trying to figure out where it all begins. Is it hereditary? Are some more predisposed? Are there any environmental factors? We don’t have all the answers to those questions just yet. But we can tell you where all those extra Androgens come from.
In a typical menstrual cycle, your ovaries produce several follicles, the sacs that hold your potential eggs. Although several follicles start that journey, just one will become dominant and develop into an egg. The other follicles then disintegrate as the egg is released and travels down your fallopian tube to your uterus.
The thing about PCOS is that those follicles don’t always disintegrate. When this happens, the follicle can grow and turn into a cyst. So those with PCOS can have several cysts on their ovaries on a regular basis. One of the problems with having cysts is that each one releases – you guessed it – Androgens.
Is there a connection between PCOS and weight?
Some studies show that the prevalence of PCOS in those classified as obese is as high as a whopping 80% in the United States. Researchers haven’t quite worked out how PCOS, Type 2 Diabetes, and Insulin Resistance interact together, but it definitely looks as though they have a vital relationship.
A side note about Diabetes and Insulin Resistance
Diabetes and Insulin Resistance are not the same. Someone with Diabetes cannot produce the Insulin needed to mediate their blood sugar. Insulin resistance indicates the body can produce Insulin, but its cells don’t respond well to it, or they don’t produce enough. It can be a precursor to type 2 Diabetes, which is characterized by high blood sugar levels.
PCOS symptoms and associated conditions
If PCOS had a relationship status, it would be: it’s complicated. To simplify PCOS’s effects, symptoms, and complications, we will group them into two categories: hormonal and lifestyle. Remember that even though we’re putting symptoms into two neat, little groups, PCOS is very complex, and there’s a lot of overlap between the two.
Hormonal symptoms
The hormone-related symptoms of PCOS can be upsetting and frustrating for many women. They include:
- Excessive hair growth, particularly on the face, chest, back, or buttocks
- Irregular or heavy periods
- Fertility issues
- Low energy
- Thinning hair
- Acne
- Bloating
Associated lifestyle conditions
Conditions associated with PCOS are tricky, and a lot of them have hormonal components to them as well. What makes these symptoms so complicated is that it’s unclear how many are preventable and to what degree. And how much is affected by hormones? We just don’t know yet. But we do know that these conditions – many of which are preventable and treatable – seem to pop up a lot with PCOS:
- Obesity
- Type 2 Diabetes
- Gestational Diabetes
- Insulin Resistance
- Metabolic syndrome
- Sleep apnea
- Depression, anxiety, eating disorders
- Stroke
As if having several ovarian cysts wasn’t enough, right?
Okay, the list of symptoms and complications is long… And maybe a little scary. But we have good news! You can actually control some of these… Without a prescription!
Treat PCOS naturally: The best thing you can do
We’ll get right to it. if you struggle with your weight, the single best thing you can do to treat PCOS naturally is to manage your weight.
Notice that we didn’t say you need to lose weight. Because maybe you don’t. But you and your doctor need to have a pretty good idea of what is a healthy body weight for you. And then you need to work together to reach and maintain it.
Of course, there are so many factors when it comes to what a healthy body weight should be for one person. Genetics, socioeconomic status, occupation, pre-existing conditions, and any medications you take can affect your weight.
We know that discussing weight with a healthcare provider – or anyone, for that matter – can be frustrating, discouraging, and downright scary. Ironically, the Body Mass Index, or BMI, doesn’t fit everyone and can’t accurately account for things like muscle mass and bone density. Having a provider who understands your personal situation and lifestyle can make this conversation a little easier.
How is managing my weight going to help my PCOS?
We’re not saying that managing your weight will solve all of your PCOS problems. But, it will prevent or help manage serious associated conditions such as type 2 Diabetes, sleep apnea, high blood pressure, and cholesterol, and other metabolic issues. And that can go a long way to helping you treat PCOS naturally.
Treat PCOS naturally: What to eat
According to a dietician from Johns Hopkins, the Mediterranean diet is a great way to treat PCOS naturally. This is because it focuses on whole foods, good fats, and complex carbs. When your body digests these foods, blood sugar levels rise relatively steadily, instead of spiking dramatically like after you eat takeout or several breakfast pastries. This is key when it comes to preventing and managing PCOS’s associated conditions.
Nutrition
Treating PCOS naturally has to involve great diet and exercise habits. We often say that food is magic, and where PCOS is concerned, it really is.
That said, some areas need particular attention in a nutrition fashion, and most you can get from food. But a few only come from supplements, so as with any new medication, please talk to your doctor before taking them. Here are the vitamins, minerals, and other good stuff we have scientific evidence for:
Iron
If you regularly experience heavy periods, you may want to have your iron levels checked. Heavy blood loss can lead to a drop in Iron levels, and that’s an issue because your body uses it to carry oxygen to your cells.
Without adequate oxygen, your body can’t function as it should, leading to fatigue and low energy. A boost of iron through iron-rich foods including red meat, liver, nuts, and beans may be just what you need to get your energy back.
If you’re experiencing dizziness or weakness, though you may have anemia, which can be addressed with a supplement. However, as too much iron can be lethal, you should never take an iron supplement without first consulting your doctor.
Inositol
Inositols are sugars your body makes to help regulate your blood sugar and fertility. Researchers believe Inositols are a secondary messaging system to help our bodies use Insulin properly, and could help with PCOS symptoms.
This is good news for those with Insulin Resistance, as it can decrease the amount of unused sugars in your blood and help prevent things like Diabetes, high cholesterol, etc. Try natural sources, including beans, nuts, citrus fruit, and fiber-rich foods like brown rice.
Vitamin D
Some research suggests there may be a connection between low levels of Vitamin D and irregular periods. So, if you have irregular periods, you might want to try this one out.
Your body makes Vitamin D from sunlight. Just 10 minutes of midday sun a few times a week will get the job done. However, depending on where you live and the time of year, sunlight may be hard to come by. And while many dairy products are also fortified with Vitamin D, the amount in your diet may not be enough. So, a supplement may be beneficial for you.
As always, talk to your doctor first and get an accurate measurement of your levels before you start taking a Vitamin D supplement.
Turmeric
Turmeric is considered by many to be anti-inflammatory, as well as a delicious, red-golden spice. That’s a good thing for PCOS, as low levels of inflammation can help reduce acne and other inflammation-related symptoms. Add it to foods, tea, or take it as a supplement.
Zinc
Zinc is another anti-inflammatory hero. And this one has a decent amount of research behind it. In various forms and dosages, zinc is recommended and sometimes even prescribed for conditions like acne as a topical treatment. However, ingesting zinc may have an anti-inflammatory effect throughout your body. Supplements are available in most grocery stores, but you can also get zinc from the foods you eat.
Foods with significant amounts include:
- Oysters
- Other shellfish
- Meat
- Whole grains
- Legumes
- Nuts
Make sure to check with your healthcare provider before starting a zinc supplement.
Treat PCOS naturally: What now?
PCOS is a complicated condition. And though awareness is spreading, we still have so much to learn. In the meantime, you can start taking control of your PCOS by:
- Managing your weight
- Eating whole foods
- Avoiding refined sugars
- Supplementing where needed and as approved by your doctor.
Most importantly, remember you’re not alone. With a supportive doctor, a healthy lifestyle, and some patience and trial and error, you can manage some of your PCOS symptoms.
PCOS is a complicated condition. And although awareness is spreading, there’s still so much to learn. But we do know this: You are not alone. And there are things you can do to help reduce the symptoms and effects.
Making the changes we talked about above, to treat PCOS naturally, will make a huge difference to how you’re feeling. There’s a fair few of them, so one of the best ways to keep on top of it all is by tracking your symptoms and how you’re feeling. It’ll help you see any clusters or patterns as well as what’s working for you, and it’ll give you a ton of data to share with your doctor.
The Hormona app is perfect for this, plus we have an incredibly supportive community, hormone-friendly recipes, breathwork sessions, and well-being programs, all designed to keep you balanced. We’ll see you there!