Polycystic Ovary Syndrome (PCOS) is a common hormonal disorder that affects many women worldwide and typically presents during adolescence. PCOS is caused by an imbalance in progesterone and estrogen levels, leading to the developing of small cysts in the ovaries. Although PCOS is a common cause of infertility, certain dietary and lifestyle changes can be taken to help reduce the risk of complications and manage symptoms of the condition.
Diet
One of the most successful natural interventions for PCOS is a balanced diet. Eating a diet rich in protein, fruits, and vegetables can help manage weight and improve symptoms. Reducing consumption of processed and refined foods, sugary drinks, and saturated fats can also assist in reducing weight gain, managing blood sugar levels, and promoting a natural menstrual cycle.
A study published in the Journal of the Academy of Nutrition and Dietetics found that a low glycemic index (GI) diet can be beneficial for women with PCOS.1[AA1] A low-GI diet involves eating foods low in sugar and carbohydrates, which can help manage insulin resistance and improve ovulation. In addition, a study from The Department of Health Sciences, University “Magna Græcia” of Catanzaro, found that consuming a Mediterranean-style diet rich in fruits and healthy fats such as olive oil, can lead to improvements in insulin resistance, obesity, and menstrual irregularities in women with PCOS.2
Exercise
Another natural remedy for PCOS is exercise. Regular physical activity can help manage weight, improve insulin sensitivity, and reduce the presence of cysts. PCOS has also been associated with mental health disorders. Exercise is known to improve psychological wellbeing in women with PCOS and decrease the risk of depression.
Acupuncture
Acupuncture can also be an effective natural method for managing PCOS.3 Studies by Evidence-Based Complementary and Alternative Medicine have found acupuncture can improve insulin resistance, metabolism and promote ovulation.
Yoga and meditation
Finally, stress management strategies such as yoga and tai chi can help reduce stress levels, which can worsen symptoms of PCOS. A study published in the Journal of Alternative and Complementary Medicine found that participating in a yoga program for 12 weeks led to reduced insulin resistance, improved menstrual regularity, and reduced anxiety levels in women with PCOS. Another study published in the Journal of Psychosomatic Obstetrics & Gynecology revealed mindfulness-based interventions, such as meditation and deep breathing, can reduce stress levels, promote emotional wellbeing, and improve quality of life in women with PCOS.
PCOS is a hormonal disorder that can cause many unpleasant symptoms in women. However, various natural remedies can help manage these symptoms, and reduce the risk of complications. A balanced diet, regular exercise, acupuncture, and meditation can all be effective. It is important to consult with a healthcare provider before starting any new treatment.
1 Barr, S., Reeves, S., Sharp, K. & Jeanes, Y. M. An isocaloric low glycemic index diet improves insulin sensitivity in women with polycystic ovary syndrome. Journal of the Academy of Nutrition and Dietetics 113, 1523-1531 (2013).
2 Barrea, L. et al. Adherence to the mediterranean diet, dietary patterns and body composition in women with polycystic ovary syndrome (PCOS). Nutrients 11, 2278 (2019).
3 Jia, L.-Y. et al. The complementary and alternative medicine for polycystic ovary syndrome: A review of clinical application and mechanism. Evidence-Based Complementary and Alternative Medicine 2021, 1-12 (2021).
4. Moran, L., Gibson-Helm, M., Teede, H. and Deeks, A., 2010. Polycystic ovary syndrome: a biopsychosocial understanding in young women to improve knowledge and treatment options. Journal of Psychosomatic Obstetrics & Gynecology, 31(1), pp.24-31.